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Unbroken Engine - Crossfit Workout

EMOM 15

1: 60–80 Double Unders
2: 10–15 Double DB Snatch – Intermediate: @2x12,5/17,5 | RX: @2x15/22,5
3: 15–20 Double DB Front Squats
4: 15/20 Cal Bike Erg
5: Rest

The Workout description

Workout Overview

“Unbroken Engine” is a 5-station EMOM that demands control, capacity, and commitment. Across 15 minutes, you’ll rotate through double unders, dumbbell snatches, DB front squats, and a bike sprint—with a full minute of rest to reload. The test is consistency and precision under fatigue.

Execution and Focus

Don’t come out too hot. Round 1 should feel manageable. Hit double unders with rhythm and minimal trip-ups. Use snatches to build tension, not chaos—catch low and move smooth. The front squats are where the burn builds; stay upright and don’t lose depth. On the bike, push but don’t blow up—hit your target and recover.

Strategy and Finish

Pick a rep scheme that’s hard but sustainable. Go unbroken if you can—but not if it ruins your next minute. Use the rest station wisely: walk it off, reset your breath, and prep for the next cycle. A great score is a consistent effort across all rounds—not a single round hero. Stay calm, stay moving.

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Unbroken Engine - Crossfit Workout

bike erg workout, double dumbbell front squat workout, double dumbbell snatch workout, double under workout

EMOM 15

1: 60–80 Double Unders
2: 10–15 Double DB Snatch – Intermediate: @2x12,5/17,5 | RX: @2x15/22,5
3: 15–20 Double DB Front Squats
4: 15/20 Cal Bike Erg
5: Rest

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "emom" format

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

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Ballistic Output

EMOM 12

1: 14 D-ball Squats
2: 11/15 cal Ski Erg
3: ME Burpee Over D-ball
4: Rest

From Rope to Rack

E2MOM

50 Single unders/30 Double unders
15 Sit ups/Atomic sit ups/V-ups
3 Burpee pull ups/ 6 C2B/ 3 BMU

Rest 3 min

E2MOM

50 Single unders/30 Double unders
16 OH lunges w. Wall ball 14/20 lbs
16 Wall balls

Triple Threat Engine

E3MOM 15

50 Double unders
20 Air squats
16 Alternating DB snatch
16 Box jump overs

Don’t Skip the Shuttle

EMOM 16

1: 10-15 Deadlift -
2: 10-15 Burpees over bar
3: 15-20 V-ups
4: 6-8 Shuttle runs

Cycle Command

EMOM 20

1: 15 Pull ups / Chest to bar
2: 9 Clean & Jerks
3: 10 Burpee box jump over
4: 20 High Wall Balls @14/20 lbs, 10/11 ft
5: Rest

Kettle Flow

EMOM 12

1: 6 Double KB Push Press + KB Front Rack Hold
2: KB Swings
3: Cal Row

Work for 40 sec every minute.

Carry On Heavy

EMOM 16

1: 30 meter Double KB Front rack walk
2: 10–12 D-ball squats
3: Max meter Heavy sled push
4: Rest

Use a heavy weight for Sled push.

Wall to Whip

E3MOM

2 Wall walks
3 Double DB Power maker -
50 Single unders/40 Double unders/20 Single Crossovers

The 5-Minute Hustle

E5MOM 20

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

Workouts with simliar Tags

bike erg workout, double dumbbell front squat workout, double dumbbell snatch workout, double under workout

Pedal and Pull

For time

30-20-10
Cal Bike erg
Pistol squat
Pull ups / Chest to bar

TC: 13

Cardio Pyramid Scheme

For time

30/35 cal Row
30 Leg behind Pistol / Pistol squats
30/35 cal Bike
30 Push ups
30/35 cal Ski

Directly into

25/30 cal Row
25 Leg behind Pistol / Pistol squats
25/30 cal Bike
25 Push ups
25/30 cal Ski

Directly into

20/25 cal Row
20 Leg behind Pistol / Pistol squats
20/25 cal Bike
20 Push ups
20/25 cal Ski

TC: 31

Watt the Hell

3 ON/1 OFF

1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski (Do a burpee, then jump up onto the ski machine)

Parallette Pulse

EMOM 18

EMOM 18
1: 12/15 cal Row
2: 12 Burpee over parallettes
3: 13/17 cal Bike erg
4: 15 KB swings
5: 12/15 cal Ski erg
6: Rest

Round 2 is the Real One

The workout

2 Rounds for time

800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run

EMOM workout

Jumpstart

assault bike workout, double under workout, e4mom workout, power clean workout, single under workout

E4MOM 20

100 Single unders / 60 Double unders
12 Power cleans -
12/15 cal Assault bike

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EMOM workout

Sweat Cycle 16

assault bike workout, atomic sit-up workout, double under workout, single under workout, v-up workout, wall ball workout

E2MOM 16

1: 50-75 Single unders/Double unders
2: 15-20 Wallballs lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike

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E3MOM workout

Every Third Fire

burpee over dumbbell workout, double under workout, dumbbell cluster workout, ghd sit-up workout, toes to bar workout

E3MOM 18

40 Double unders
8 Toes to bar
8 GHD sit ups
8 DB clusters
6 Burpee over DB

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on-off workout

Motor & Muscle

back squat workout, bike erg workout, power clean workout, push-up workout, v-up workout

3,5 min on / 1,5 min off x 4

Buy in: 15/20 Cal Bike Erg
AMRAP
10 Back Squat
10 Push ups
10 V-ups
10 Power Cleans

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for time workout

Progressively Worse Decisions

burpee over bar workout, chest to bar workout, double under workout, front squat workout, knee raises workout, knees to elbows workout, overhead squat workout, power snatch workout, pull-up workout, ring row workout, single under workout, thruster workout, toes to bar workout

For time

1 Power snatch - Intermediate: 35/50 RX: 40/60
2 OH squat - Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats - Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters - Intermediate: 35/50 RX: 40/60

TC: 16

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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?

double dumbbell front squat
The double dumbbell front squat is a compound lower-body lift where two dumbbells are held in a front rack position throughout the squat. A key component in double dumbbell front squat workouts, this variation demands midline control and upright posture.
In this workout, double dumbbell front squats strengthen the quads, glutes, and core while also testing shoulder stability and coordination. The independent loading adds an extra challenge, making it a functional and efficient choice for strength development in minimal space
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.
bike erg
The BikeErg is a fan-powered cycling machine that delivers a smooth, low-impact workout focused on leg power, aerobic endurance, and pacing control. Common in BikeErg workouts, it's perfect for both steady-state conditioning and high-intensity intervals.
In this workout, the BikeErg builds quad and glute strength, while challenging your engine and recovery. Whether you're sprinting for calories or logging meters, the BikeErg is a versatile tool for improving cardiovascular fitness in a joint-friendly way.
double dumbbell snatch
The double dumbbell snatch is a powerful, full-body movement that demands coordination, speed, and strength. Featured in many double dumbbell snatch workouts, it involves lifting two dumbbells from the ground to overhead in one explosive motion—using hips, legs, and shoulders in sync.
In this workout, double dumbbell snatches build explosive power, overhead stability, and muscular endurance. They challenge grip strength, core control, and conditioning, making them ideal for high-intensity training and functional fitness. This movement is both scalable and potent, perfect for testing athletic capacity.