The Best 20 CrossFit EMOM Workouts

Why Do EMOM Workouts?

All you need is a running timer, a little motivation, & some equipment to be able to tackle some EMOM workouts with dumbbells or kettlebells. (or bodyweight)

#1 EMOM

20 min EMOM alternating: Even min: 12/15 cal row Odd min: 15 x Kettlebell swings

#2 EMOM

20 min EMOM alternating: Even min: 12/15 cal row Odd min: 15 x burpees

#3 EMOM

20 min EMOM: 8 x Wallballs 8 x Burpees Complete in the same minute.

#4 EMOM

12 min EMOM: 7 x Kettlebell swings 5 x Burpees Complete in the same minute.

#5 EMOM

30 min EMOM: 5 x Box Jumps 5 x DB Thrusters 5 x Kettlebell swings Complete in the same minute

#6 EMOM

10 min EMOM: Odd min: 15 x GHD sit-ups (or weighted sit-ups) Even min: 30 to 50 Double-under (or 60 single-under)

#7 EMOM

16 min EMOM: Min 1: 10 x Front Squats Min 2: 15 x Toes to Bar Min 3: 20 x Wallballs Min 4: Rest

#8 EMOM

10 min EMOM: 2 x Back Squats at 70% of your 1RM

#9 EMOM

15 min EMOM: 0-5min 3 Backsquats at 85% of your 1RM (1 repetition max) 6-10min 5 Backsquats at 75% 11-15min 10 Backsquats at 60%

#10 EMOM

20 min EMOM: Complete 10 x Burpees each minute

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