Wall to Whip - Crossfit Workout

E3MOM x 6

2 Wall walks
3 Double DB Power maker - @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25
50 Single unders/40 Double unders/20 Single Crossovers

workout description

“E3MOM x 6 – Push, Pull & Jump”

This 18-minute workout cycles every 3 minutes through a mix of gymnastic strength, full-body dumbbell conditioning, and jump rope coordination. The goal is to complete each round in under 2 minutes to earn rest before the next one.

E3MOM x 6 (Every 3 Minutes on the Minute):
2 Wall Walks
3 Double Dumbbell Power Makers demo @2x10/15 kg
(Intermediate: 2x15/22.5 | RX: 2x17.5/25)
Then:
50 Single Unders / 40 Double Unders / 20 Single Crossovers demo

Total Time: 18 minutes

This is a full-body endurance and coordination workout. Choose the rope variation that challenges you most and pace the wall walks to maintain shoulder stamina.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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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 power maker
The double dumbbell power maker is a full-body compound movement that combines a push-up, a row, and a clean-to-press with two dumbbells. Common in double dumbbell power maker workouts, it delivers strength, conditioning, and coordination in one continuous sequence.
In this workout, double dumbbell power makers build pressing power, pulling strength, core stability, and explosive drive. The movement challenges your engine and demands control under fatigue—making it an ideal choice for high-intensity functional training.
single crossover
The single crossover is a jump rope variation where the athlete crosses their arms during each jump, one rep at a time. In single crossover workouts, this skill adds variety, timing, and shoulder coordination to classic jump rope conditioning.
In this workout, single crossovers build rhythm, footwork, and upper-body agility. They’re a fun and scalable step up from single unders, helping athletes improve timing and rope control in a cardio-focused setting.
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.
wall walk
The wall walk is a challenging bodyweight movement that builds shoulder strength, core stability, and coordination. Popular in gymnastics-style training and wall walk workouts, it requires control and confidence moving upside down.
In this workout, wall walks train overhead pressing strength and midline engagement while developing skills for handstand-based movements. Whether scaled or RX, the wall walk is a highly effective way to build upper body endurance and body awareness.
Single under
The single under is a jump rope movement where the rope passes under your feet once per jump. It’s a foundational skill often used in warm-ups, scaling options, or high-rep single under workouts to build coordination, rhythm, and cardio endurance.
In this workout, single unders provide a low-impact, accessible way to boost heart rate and improve timing. Whether you're just starting out or mixing them with more complex skills, the single under is a valuable movement for all fitness levels.