Newest programs

Triple Threat Engine - Crossfit Workout

E3MOM 15

Every 3 minutes, complete:
50 Double unders
20 Air squats
16 Alternating DB Snatch – Intermediate: @15/22.5 | RX: @17.5/25
16 Box jump overs

The Workout description

Workout Overview

This 15-minute E3MOM (every 3 minutes on the minute) combines four simple yet powerful movements into a tightly timed engine test. Each round, athletes complete 50 double unders, 20 air squats, 16 alternating dumbbell snatches, and 16 box jump overs. The faster you complete the round, the more rest you earn before the next 3-minute interval begins. It’s a classic CrossFit formula for developing aerobic power, efficiency under fatigue, and movement quality across varied patterns.

Execution and Focus

Move with purpose, not panic. Start each round with relaxed and rhythmical double unders—don’t grip the rope or rush. Hit the air squats with clean depth and upright posture; this is a chance to breathe and keep moving. In the DB snatch, alternate hands each rep with crisp lockouts. Use your hips, not your arms. For the box jump overs, stay low and smooth—step down if needed to keep your heart rate under control. Transition time is crucial; don’t fumble between movements.

Strategy and Finish

Target sub-2:15 rounds for meaningful rest. Don’t sprint round one—you’ll regret it later. Keep each movement fluid and avoid redlining. As the minutes pass, your mission is consistency. Keep your pace just under max effort to ensure you don’t get trapped behind the clock. This workout rewards those who can move fast and breathe smart.

Back to all workouts

Triple Threat Engine - Crossfit Workout

air squat workout, box jump over workout, double under workout, dumbbell snatch workout

E3MOM 15

Every 3 minutes, complete:
50 Double unders
20 Air squats
16 Alternating DB Snatch – Intermediate: @15/22.5 | RX: @17.5/25
16 Box jump overs

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "emom" format

Alternating Pressure

E2MOM 16 (Alt. A & B)

A:
6 Burpees
18 Wall balls
12 Double KB Deadlifts

B:
6 Double KB Cleans
16 Double KB Reverse Lunges (farmer hold)
16 V-ups

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Pull & Pray

EMOM 6

1: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs

2 min rest

EMOM 6

1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk

The Vertical Grind

EMOM 16

1: 15–20 Pull-Ups / C2B
2: 10–15 Burpees to Target
3: 10–18 Cal Assault Bike
4: Rest

Every Minute Counts

EMOM 24

1: 12/18 Cal Row
2+3: 200 m Run
4: 10 Double DB Clusters
5: 65 Double Unders
6: Rest

Mikko Triangle (Half)

EMOM 20

1: Cal Row
2: Cal Ski
3: Cal Assault bike
4: Rest

The 5-Minute Hustle

E5MOM 20

800/600 m. bike
8 KB snatch -
12 KB reverse lunges -
8 KB snatch -
16 Wallballs lbs

EMOM Composition

EMOM 16

1: 2–3 x (1 Toes to bar + 1 Bar muscle up)
2: 8 Thrusters
3: 14/19 Cal Row
4: Rest

Cycle Stack EMOM

EMOM 28

1: 10 Pull ups / Chest to bar
2: 6 Thrusters + 6 Box jump overs
3: 6 Double DB Hang Cleans + 6 Double DB Box Step overs
4: Rest

Burpee Inversion

EMOM 10

1: 10 Hang Power Cleans + 1 Bar facing burpee
2: 9 Hang Power Cleans + 2 Bar facing burpees
...
10: 1 Hang Power Clean + 10 Bar facing burpees

Barbell Breaker

EMOM 12

10/14 or 13/18 Cal Assault Bike

3–8 Bar Muscle Ups

Rest

Workouts with simliar Tags

air squat workout, box jump over workout, double under workout, dumbbell snatch workout

The Substitute Teacher

3 Rounds For Time

24/30 Cal Ski Erg (Row)
25 Toes To Bar (V-ups)
25 DB Step ups
20 Box Jumps (air squat)

TC: 20

The Two-Ten Split

2 rounds

20 Knee raises/knees to elbows/T2B
20 DB snatch -
20 DB goblet Squat -
20 HR push ups
20 Burpee BoJumps

3 minute rest

1 round

10 Knee raises/knees to elbows/T2B
10 DB snatch -
10 DB goblet Squat -
10 HR push ups
10 Burpee BoJumps

TC: 24

Open 22.3

For time

21 Jumping pull ups/pull ups
42 Single unders/Double unders
21 Thrusters (weight 1) -
18 Pull ups/Chest to bar
36 Single unders/Double unders
18 Thrusters (weight 2) -
15 Chest to bar/Bar muscle ups
30 Single unders/Double unders
15 Thrusters (weight 3) -

TC: 12

Downhill Sprint

For time

100 Air squats
80 Double unders
60 DB Snatch
40 Pull ups / Chest to bar
20 Burpee box jump overs

TC: 12

Pull and Burn

AMRAP 14

15/19 cal Bike erg
12 Hang power clean
9 Shoulder to overhead
6 Burpee pull ups
60 Double unders

for time workout

Dumbbells & Discipline

double under workout, dumbbell clean and jerk workout, dumbbell squat workout, for time workout, goblet lunge workout, knee raises workout, knees to elbows workout, single under workout, ski erg workout, toes to bar workout, wall ball workout

2 rounds for time

32/40 cal ski
32 DB squats -
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk -
64 Single unders/32 Double unders
16 DB goblet lunges -

TC: 18

Try it

for time workout

Core Ascension

air squat workout, ghd sit-up workout, rope climb workout

For Time

1-2-3-4 Rope Climbs
40-30-20-10 GHD Sit-Ups
40-30-20-10 Air Squats

TC: 17

Try it

AMRAP workout

Thruster? I Hardly Know Her

AMRAP workout, double under workout, hand-release push-up workout, handstand push-up workout, single under workout, thruster workout

AMRAP 16

10 Thrusters -
10 HR. push ups / HSPU
100 Single unders/75 Double unders

Rest 30 sec

Try it

EMOM workout

Cindy on Wheels

air squat workout, assault bike workout, EMOM workout, pull-up workout, push-up workout, ring row workout, row workout

EMOM 20

1: 10-18 cal bike
2: 1 round of Cindy (5 ring rows/5 pull ups + 10 push ups + 15 air squats)
3: 10-18 cal row
4: Rest

Try it

EMOM workout

Cycle Stack EMOM

box jump over workout, chest to bar workout, double dumbbell box step over workout, double dumbbell hang clean workout, pull-up workout, thruster workout

EMOM 28

1: 10 Pull ups / Chest to bar
2: 6 Thrusters + 6 Box jump overs
3: 6 Double DB Hang Cleans + 6 Double DB Box Step overs
4: Rest

Try it

What is an "emom" workout?

An EMOM workout stands for "Every Minute on the Minute" — a time-based training format where you perform a specific number of reps or a short workout at the start of every minute, then rest for the remainder of that minute.

In a typical EMOM CrossFit workout, you'll rotate through one or more movements (like squats, push-ups, or barbell lifts) for a set number of minutes. Whether it’s 10, 20, or 30 minutes long, an EMOM builds consistency, pacing, and work capacity.

Why Choose an EMOM CrossFit Workout?

Trains intensity with structure — no wasted time
Builds work/rest awareness and sustainable pacing
Easy to scale for beginners or advanced athletes
Perfect for developing movement quality under fatigue

EMOM workouts are ideal for strength training, conditioning, or skill development, and they work in both solo and group settings. Whether you're doing a bodyweight circuit or barbell cycling, an EMOM workout keeps you moving with purpose.

What kind of exercises are in this workout?

dumbbell snatch
The dumbbell snatch is a powerful, full-body movement that builds explosiveness, coordination, and core strength. Commonly used in CrossFit, a dumbbell snatch workout challenges both strength and endurance while training one side of the body at a time.
In this workout, dumbbell snatches help increase intensity, improve unilateral balance, and add variety to your training. Whether you're a beginner or advanced athlete, the dumbbell snatch workout format can be easily scaled and is highly effective for total-body conditioning.
Double under
The double under is a jump rope skill where the rope passes under your feet twice per jump, building coordination, speed, and cardiovascular endurance. It’s a popular movement in high-intensity double under workouts, often used to spike heart rate and improve timing under fatigue.
In this workout, double unders challenge your footwork, rhythm, and breathing, making them a key tool for improving overall conditioning. Whether you're linking sets or working on consistency, double unders are a fast-paced way to level up your engine.
air squat
The air squat is a fundamental bodyweight movement that builds lower body strength, mobility, and endurance. As a key component of many air squat workouts, it targets the quads, glutes, hamstrings, and core—all without equipment.
In this workout, air squats help develop proper squat mechanics, balance, and muscular stamina, making them perfect for warm-ups, high-rep conditioning, or scaling strength-based movements.
box jump over
The box jump over is a fast-paced plyometric movement that builds explosive power, agility, and cardiovascular endurance. Unlike a standard box jump, you jump onto and over the box, increasing intensity and coordination. It’s a go-to in many box jump over workouts for raising heart rate and testing athleticism.
In this workout, box jump overs challenge your lower body drive, balance, and footwork — especially when performed under fatigue. Whether jumping laterally or facing the box, the box jump over keeps you moving with speed and precision.