AA 100 EMOM Workouts Vol 1

Property of AMRAP Avengers. Issued to Carlos Francisco.
Order #30624
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Your Workout, let’s go through some real talk – the legal stuff. It’s all
about keeping everyone safe while kicking some serious butt in your fitness
journey.
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super-community!
The Power & The Risk:

Strength training, flexibility, and all those heart-pounding workouts
come with a mix of thrills and risks. Just like a superhero faces challeng-
es, you’ll be taking on some risks too – injuries and even the off-chance
of something more severe. By participating, you’re saying, “I got this!” and
taking full responsibility for any risks involved.
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hold us – that includes our team, coaches, agents, and anyone rocking the
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So now that the legal stuff is out of the way, suit up and get ready to be
the Hero of Your Workout!
Property of AMRAP Avengers. Issued to Carlos Francisco. Order #30624

100+ EMOM Workouts Vol. 1
Welcome, fitness heroes, to the AMRAP Avengers’ latest and
greatest adventure: “100+ EMOM Workouts Vol. 1” This isn’t
just a workout program; it’s a revolution in your fitness
journey, a call to action for all who dare to push their
limits and redefine their strength.
As a member of the AMRAP Avengers, you’re about to embark

on a mission filled with relentless EMOM (Every Minute on
the Minute) workouts. These aren’t your average exercises;
they are meticulously engineered to challenge your
endurance, test your willpower, and ignite a fire within.
Your mission, should you choose to accept it, involves

tackling a diverse arsenal of exercises. From the explosive
power of kettlebell swings to the relentless drive of
calorie rows, from the agility-demanding double unders to
the heart-pumping intensity of burpees – every workout is
a new battle, a new chance to triumph.
But fear not, fellow Avenger, for we believe in inclusivity

on this battlefield. Each exercise comes with its own set
of scaling options, ensuring that warriors of all fitness
realms can join the fray. Whether you’re a rookie recruit
or a battle-hardened veteran, these workouts are designed
to meet you where you are and take you where you’ve never
been.
“100+ EMOM Workouts Vol. 1” is more than a set of workouts;

it’s a commitment to yourself, a pledge to push beyond
boundaries, and a community of fellow Avengers striving
towards a common goal. It’s time to suit up, step up, and
show up.
Are you ready to answer the call? Let the AMRAP Avengers’
100+ EMOM Workouts Vol. 1 be your proving ground. Let’s
make every minute epic and every sweat drop count. The
journey to greatness begins now!

Row & Swing Rhythm
EMOM14:
Min 1 – 15/12 Calorie Row
Min 2 – 15 Russian Kettlebell Swings
#70/#53
(scale: American Kettlebell Swing - Dumbbell
Swing - or amount of weight)
EMOM Tips:
In this 14-minute EMOM (Every Minute On the
Minute), alternate between a 15-calorie row for
men or 12-calorie row for women on the first
minute, and 15 Russian kettlebell swings using
a 70-pound kettlebell for men or 53-pound for
women on the second minute. Scale with American
kettlebell swings, dumbbell swings, or adjust the
weight as needed. Focus on maintaining a strong,
steady pace on the rower and a powerful, con-
trolled swing motion to maximize the efficiency
and intensity of the workout.

Agile Strength Circuit
EMOM16:
Minute 1: 8-10 Alternating Dumbbell
Snatches (#50/#35)
Minute 2: 40 seconds of Double-Unders or
Single-Unders (for those still mastering
double-unders)
Minute 3: 10-12 Wall Balls (#20/#14)
Minute 4: 8-10 Pull-Ups (or Ring Rows for
scaling)
Repeat this sequence for 4 rounds.
Scaling Options:
Adjust the weight of the dumbbell snatches
and wall balls to suit your strength.
Substitute double-unders with single-
unders or even jumping jacks for a lower
skill alternative.
Scale pull-ups to ring rows or banded
pull-ups if necessary.

Endurance Edge
EMOM24:
Minute 1: 15 Slam Balls (#20/#14)
Minute 2: 12 Dumbbell Rows (#35/#20)
Minute 3: 10 Over-the-Shoulder Sandbag
Tosses (heavy, around 50 lbs for men, 30 lbs
for women)
Minute 4: 40 seconds of Plank (on elbows)
Minute 5: 15/12 Calorie Bike
Minute 6: Rest
The “Endurance Edge EMOM” is great

for building endurance, strengthening
the core, and improving overall body
conditioning. The variety in movements
ensures that different muscle groups are
engaged, and the rest minute is crucial
for maintaining intensity throughout the
workout. Remember to focus on form and
control, especially during fatigue. Enjoy
the challenge!

Cardio Core Countdown
EMOM12:
Minute 1: 10 Burpees
Minute 2: 15 V-Ups
Minute 3: 20 Mountain Climbers (each leg
counts as one)
Minute 4: Rest
EMOM Tips:
The “Cardio Core Countdown EMOM” is
great for those looking to enhance their
cardio endurance and core strength in a
short and intense session. The variety in
movements ensures a full-body workout
with a focus on core engagement. Remem-
ber, it’s important to maintain good form
throughout the workout to maximize ben-
efits and minimize injury risk. Have fun
and push through!

Jump & Swing Circuit
EMOM14:
Min 1 – 40 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3)
Min 2 – 15 American Kettlebell Swings

#53/#35
(scale: Russian Kettlebell Swing or amount of
weight)
EMOM Tips:
In a 14-minute EMOM, alternate between 40 dou-
ble unders (modify as needed) and 15 American
kettlebell swings (53/35 lbs). Focus on a steady
rhythm in the double unders and powerful, con-
trolled swings, adjusting the weight if neces-
sary.

Double & Wallball Drill
EMOM14:
Min 2 – 15 Unbroken Wallballs #20/#14

(scale: MedBall Front Squat - DB Squats - Air
Squats)
EMOM Tips:
For this 14-minute EMOM, alternate between 40
double unders in the first minute (scale down
to half double unders, 1.5 times single unders,
or triple hops in place if needed) and 15 unbro-
ken wallballs using a 20-pound ball for men or
14-pound for women in the second minute. If nec-
essary, scale wallballs to medicine ball front
squats, dumbbell squats, or air squats. Focus on
maintaining a smooth, consistent rhythm in the
double unders and a strong, steady pace with
good form in the wallballs for effective and
balanced rounds.

Fierce Fifteen
EMOM15:
Minute 1: 10 Barbell Front Squats (moderate
weight - around 60% of your 1RM)
Minute 2: 12 Hand-Release Push-Ups
Minute 3: 15 American Kettlebell Swings
(#53/#35)
Minute 4: 30 seconds of High-Intensity
Jumping Jacks
Minute 5: Rest
The “Fierce Fifteen EMOM” is designed to

challenge various aspects of your fitness
– strength, muscle endurance, and car-
diovascular capacity. The key is to find
a balance between speed and maintaining
proper form. It’s a great way to push your
limits while keeping the workout manage-
able and fun. Let’s get moving and conquer
this workout!

Thrust & Tuck Timer
EMOM14:
Min 1 – 15 Dumbbell Thrusters #45/#25
(scale: Kettlebell - MedBall or Air Squats)
Min 2 – 10 Toes 2 Bar

(scale: Hanging Straight Knee Raises or V-Ups)
EMOM Tips:
For this 14-minute EMOM, alternate between 15
dumbbell thrusters using 45 pounds for men or
25 pounds for women on the first minute (scale
with kettlebells, medicine balls, or air squats if
necessary), and 10 toes-to-bar on the second min-
ute (modify with hanging straight knee raises
or V-ups). Focus on maintaining a strong, explo-
sive motion in the thrusters and a smooth, con-
trolled technique in the toes-to-bar, ensuring
consistent performance and intensity throughout
each minute of the workout.

Burpee & Pull-Up Pace
EMOM14:
Min 1 – 10 Burpees to 6” Target
(scale: No Chest Burpee - Mountain Climbers)
Min 2 – 10 Pull-Ups
(scale: Ring Row - Band Assisted Pull-Up - Nega-
tive Pull-Up - Jumping Pull-Up)
EMOM Tips:
In this 14-minute EMOM, alternate between 10
burpees to a 6-inch target on the first min-
ute (modify with no-chest burpees or mountain
climbers), and 10 pull-ups on the second min-
ute (scale with ring rows, band-assisted pull-
ups, negative pull-ups, or jumping pull-ups
as needed). Aim for a quick, explosive pace in
the burpees and maintain a controlled, steady
rhythm in the pull-ups, focusing on consistent
form and effort throughout the workout to maxi-
mize strength and endurance.

Snatch & Jump Interval
EMOM14:
Min 1 – 10 Alternating Dumbbell Snatch
#50/#35
(scale: KB Snatch - and/or weight)
Min 2 – 10 Box Jump Overs

(scale: Step-Ups or Lunges)
EMOM Tips:
In this 14-minute EMOM, alternate each minute
between 10 alternating dumbbell snatches using
a 50-pound weight for men or 35-pound for wom-
en (scale with kettlebell snatches or adjust the
weight as needed), and 10 box jump overs on the
second minute (modify with step-ups or lung-
es if necessary). Focus on executing powerful,
controlled snatches and maintaining a dynamic,
agile pace in the box jump overs, ensuring bal-
anced intensity and form throughout the workout.

Clean & Leap Challenge
EMOM14:
Min 1 – 10 Hang Power Clean #135/#95
(scale: Hang Clean Pull - DB Hang Clean - Air
Squats)
Min 2 – 10 Box Jumps

(scale: Box Step-Ups - Lunges x2)
EMOM Tips:
During this 14-minute EMOM, alternate between 10
hang power cleans using 135 pounds for men or 95
pounds for women on the first minute (scale to
hang clean pulls, dumbbell hang cleans, or air
squats as needed), and 10 box jumps on the second
minute (modify with step-ups or double the reps
with lunges if necessary). Focus on maintaining
a strong, efficient technique in the hang power
cleans and a quick, controlled execution in the
box jumps, balancing power and agility through-
out the workout.

Snatch & Squat Sprint
EMOM14:
#50/#35
Min 2 – 12 Dumbbell Front Squat

(scale: Air Squats x2)
EMOM Tips:
In this 14-minute EMOM, alternate between 12 al-
ternating dumbbell snatches using a 50-pound
weight for men or 35-pound for women on the
first minute (scale with kettlebell snatches or
adjust the weight as needed), and 12 dumbbell
front squats on the second minute (scale to dou-
ble the reps with air squats if necessary). Focus
on maintaining a strong, efficient technique in
the snatches and a steady, controlled pace in the
front squats to optimize performance and endur-
ance throughout the workout.

Snatch & Burpee Beat
EMOM14:
Min 1 – 10 Full Snatch #95/#65
(scale: Muscle Snatch - DB or KB Snatch)
Min 2 – 10 Burpees to Plate

(scale: Burpee Step Up - No Chest Burpee - Moun-
tain Climbers)
EMOM Tips:
between 10 full snatches using 95 pounds for
men or 65 pounds for women (scale with muscle
snatches, dumbbell or kettlebell snatches), and 10
burpees to a plate on the second minute (modify
with burpee step-ups, no-chest burpees, or moun-
tain climbers). Aim for a smooth, controlled form
in the snatches and a steady, efficient pace in
the burpees, ensuring consistent intensity and
proper technique throughout the workout.

Clean & Lunge Loop
EMOM14:
Min 1 – 10 Dumbbell Hang Power Cleans
#50/#30
(scale: KB Hang Clean)
Min 2 – 10 Dumbbell Lunges

(scale: no Dumbbells or lighter Dumbbells)
EMOM Tips:
between 10 dumbbell hang power cleans using 50
pounds for men or 30 pounds for women (scale
with kettlebell hang cleans if needed), and 10
dumbbell lunges on the second minute (modify
with no dumbbells or lighter weights). Focus on
executing powerful, controlled cleans and main-
taining a steady, balanced rhythm in the lunges,
ensuring effective form and consistent effort
throughout the workout.

Swing & Leap Challenge
EMOM14:
#70/#53
Min 2 – 10 Burpee Box Jump Overs

(scale: Burpee Step-Ups or Burpee Lunges)
EMOM Tips:
between 15 Russian kettlebell swings using a
70-pound kettlebell for men or 53-pound for wom-
en (scale to American kettlebell swings, dumbbell
swings, or adjust the weight as needed) and 10
burpee box jump overs (modify with burpee step-
ups or burpee lunges if necessary). Aim for pow-
erful, controlled swings and a quick, efficient
execution of the burpee box jump overs, main-
taining consistent intensity and form through-
out the workout.

Burst & Burn Interval
EMOM15:
Min 2 – 10 Thrusters #75/#55

(scale: Dumbbell Thruster - Air Squats)

EMOM Tips:
In a 15-minute EMOM, do 10 burpee box jump
overs (scale as needed), 10 thrusters (75/55 lbs),
and 10 toes-to-bar (modify with knee raises or
V-ups) each minute. Focus on agility in burpees,
strength in thrusters, and control in toes-to-
bar for effective rounds.

Jump, Clean & Core
Drill
EMOM15:
Min 1 - 10 Burpee Box Jump Overs

#50/#30
Min 3 – 10 GHD Sit-Ups
(scale: AbMat Sit-Ups - Heal Touchers)
EMOM Tips:
Execute a 15-minute EMOM with 10 burpee box jump
overs (scale as needed), 10 DB hang power cleans
(50/30 lbs), and 10 GHD sit-ups (modify with Ab-
Mat sit-ups or heel touchers). Focus on agility in
burpees, efficiency in cleans, and core strength
in sit-ups.

Leap, Toss & Crunch
Session
EMOM15:
Min 1 - 10 Burpee Box Jump Overs
Min 2 – 15 Wallballs #20/#14

Squats)
Min 3 – 15 AbMat Sit-Ups
EMOM Tips:
In a 15-minute EMOM, alternate between 10 burpee
box jump overs (scale if needed), 15 wallballs
(20/14 lbs), and 15 AbMat sit-ups. Focus on dynamic
burpees, steady wallballs, and consistent sit-ups
for balanced intensity throughout.

Jump, Swing & Dash
Drill
EMOM15:

#70/#53
Min 3 – 100m Run
EMOM Tips:
In a 15-minute EMOM, perform 40 double un-
ders (adjust as needed), 15 Russian kettlebell
swings (70/53 lbs), and a 100m run each minute.
Focus on rhythm in the double unders, power in
the swings, and speed in the run for a balanced
workout.

Row & Burpee Beat
EMOM14:
Min 1 - 15/12 Calorie Row
Min 2 – 10 Burpees
tain Climbers)
EMOM Tips:
Minute), alternate between a 15-calorie row for
men or 12-calorie row for women on the first
minute, and 10 burpees on the second minute,
scaling to burpee step-ups, no-chest burpees, or
mountain climbers if needed. Aim for a strong,
steady pace on the rower and maintain a quick,
efficient rhythm in the burpees, focusing on
consistent energy output and smooth transitions
between the two exercises for the duration of the
workout.

Jump, Snatch & Squat
Sprint
EMOM15:

#50/#35
Min 3 – 10 Goblet Squat #70/#53
(scale: DB Squat - Air Squats x2)
EMOM Tips:
During a 15-minute EMOM, alternate between 40
double unders (modify as needed), 15 alternating
DB snatches (50/35 lbs), and 10 goblet squats (70/53
lbs), scaling weights or to air squats if neces-
sary. Focus on rhythm in double unders, fluidi-
ty in snatches, and depth in squats for balanced
intensity.

Double, Lunge & Tuck
Timer
EMOM15:
Min 2 – 10 Front Rack Dumbbell Lunges

#50/#30
(scale: Hang DB Lunges - Lunges x2)
EMOM Tips:
In a 15-minute EMOM, perform 40 double unders
(adjust as needed), 10 front rack DB lunges (50/30
lbs), and 10 toes-to-bar each minute, scaling ex-
ercises if necessary. Aim for steady double un-
ders, controlled lunges, and efficient toes-to-
bar for effective rounds.

Row, Leap & Thrust
EMOM15:
Min 2 – 8 Burpees Over ERG
(scale: Burpee Step Over ERG - No Chest Burpee -
Mountain Climbers)

EMOM Tips:
In this 15-minute EMOM, start with a 15-calorie
row for men or 12-calorie row for women in the
first minute, followed by 8 burpees over the ERG
in the second minute (scale with burpee step-
overs, no-chest burpees, or mountain climbers),
and 10 dumbbell thrusters using 45 pounds for
men or 25 pounds for women in the third minute
(modify with kettlebells, medicine balls, or air
squats). Focus on maintaining a strong, steady
pace in the row, a quick, efficient rhythm in the
burpees, and controlled, powerful
movements in the thrusters.

Row, Ball & Tuck Trio
EMOM15:
Min 1 - 15/12 Calorie Row
(scale: Medicine Ball Front Squat - DB Squats -
Air Squats)

EMOM Tips:
In a 15-minute EMOM, perform 15/12 calorie rows,
15 wallballs (20/14 lbs), and 10 toes-to-bar each
minute, modifying exercises as needed. Aim for a
steady pace in rows, consistent throws in wall-
balls, and efficient form in toes-to-bar.

Lift & Leap Rhythm
EMOM14:
Min 1 – 15 Dumbbell Suitcase Deadlifts
#50/#35
EMOM Tips:
Minute), alternate between 15 dumbbell suitcase
deadlifts using a 50-pound weight for men or
35-pound for women on the first minute, and 10
box jump overs on the second minute, scaling to
step-ups or lunges if needed. Focus on maintain-
ing a strong, controlled form in the deadlifts
and a quick, agile execution in the box jump
overs, balancing strength and cardiovascular in-
tensity throughout the workout.

Clean, Row & Leap
Challenge
EMOM15:
Min 2 – 5 Power Clean and Jerk #135/#95
(scale: PC & Push Jerk - PC & Push Press - Press -
Dumbbell PC & Jerk)
Min 3 – 7 Lateral Burpees Over Barbell

(scale: Burpee Step Over - No Chest Burpee - Moun-
tain Climbers)
EMOM Tips:
In this 15-minute EMOM, alternate between 15/12
calorie rows, 5 power clean and jerks (135/95 lbs),
and 7 lateral burpees over the barbell, modify-
ing as needed. Focus on consistent rowing, fluid
lifts, and dynamic burpees for effective rounds.i

Cycle, Stride & Invert
Drill
EMOM15:
Min 1 – Max Air Bike Calories
Min 2 – 20 Bodyweight Walking Lunges
Min 3 – 10 Handstand Push-Ups
(scale: Shoulder Taps - Handstand Holds - Wall
Walks - Pike Push-Ups)
EMOM Tips:
In a 15-minute EMOM, aim for max air bike cal-
ories in the first minute, 20 walking lunges in
the second, and 10 handstand push-ups in the
third (scale as needed). Focus on intense cycling,
controlled lunges, and balanced handstand push-
ups for effective rounds.

Cycle, Skip & Crunch
Countdown
EMOM15:
Min 3 – 15 AbMat Sit-Up
EMOM Tips:
During this 15-minute EMOM, focus on maximizing
calorie burn on the air bike in the first minute,
pushing for high intensity and endurance. In
the second minute, execute 40 double unders, mod-
ifying with half double unders, 1.5 times single
unders, or triple hops in place for a consistent,
rhythmic cardio challenge. For the third minute,
perform 15 AbMat sit-ups, concentrating on main-
taining a steady, controlled pace and effective
core engagement. Aim for sustained effort each
round to balance cardiovascular
work with core strengthening.

Sprint, Leap & Core
Challenge
EMOM15:
Min 1 – Max 5-10-15 Shuttle Run
Min 2 – Max Burpee Box Jump Overs
Min 3 – 20s Hollow Hold
EMOM Tips:
In this 15-minute EMOM, maximize your distance
on a 5-10-15 shuttle run in the first minute, fo-
cusing on speed and agility. In the second min-
ute, aim for the maximum number of burpee box
jump overs, modifying with burpee step-ups or
burpee lunges for a consistent, high-intensi-
ty effort. For the third minute, hold a hollow
position for 20 seconds, concentrating on core
strength and stability. This routine balances
cardiovascular endurance, explosive power, and
core conditioning for a
well-rounded workout.

Dash, Toss & Rest Relay
EMOM15:
Min 1 - Max 5-10-15 Shuttle Run
Min 2 – Max Wallballs #20/#14
Squats)
Min 3 – Rest
EMOM Tips:
In this 15-minute EMOM, maximize shuttle runs
in the first minute for speed, perform as many
wallballs as possible in the second minute (20/14
lbs, or scale as needed), and use the third min-
ute to rest and recover. Focus on agility during
runs, power in wallballs, and effective breath-
ing during rest.

Leap, Stride & Climb
Circuit
EMOM15:
Min 1 – 10 Burpees to 6” Target
Min 2 – Max Bodyweight Walking Lunges

EMOM Tips:
For this 15-minute EMOM, perform 10 burpees to a
6-inch target (modify as needed), then as many
walking lunges as possible, and finish with 10
pull-ups (scale with suitable alternatives). Focus
on quick burpees, steady lunges, and controlled
pull-ups for a balanced workout.

Row, Swing & Hold
Hustle
EMOM15:
Min 1 – Max Calorie Row
Min 2 – Max Reps Russian Kettlebell Swings
#70/#53

Min 3 – Max Elbow Plank
EMOM Tips:
In a 15-minute EMOM, aim for max calories on the
rower, max reps of Russian kettlebell swings
(70/53 lbs, or adjust weight), and hold an elbow
plank as long as possible each minute. Focus on
intense rowing, powerful swings, and strong core
engagement for a balanced workout.

Leap, Lift & Swing
Circuit
EMOM18:
Min 2 – 10 Shoulder to Overhead #135/#95

#70/#53
EMOM Tips:
Over an 18-minute EMOM, alternate between 10 box
jump overs (scale as needed), 10 shoulder to over-
head lifts (135/95 lbs), and 10 Russian kettlebell
swings (70/53 lbs, adjust weight if necessary).
Focus on agility in jumps, strength in lifts, and
power in swings for a well-rounded workout.

Burpee, Swing & Squat
Blast
EMOM18:
Min 1 – 30s Lateral Burpees Over Kettlebell
tain Climbers)
Min 2 – 30s American Kettlebell Swings

#53/#35
weight)
Min 3 – 30s Goblet Squat #70/#53

(scale: DB Squat - Air Squats x2)
EMOM Tips:
Execute 30 seconds each of lateral burpees over
a kettlebell, American kettlebell swings (53/35
lbs), and goblet squats (70/53 lbs) in an 18-min-
ute EMOM, scaling as needed. Focus on dynamic
burpees, powerful swings, and deep squats for a
high-intensity, full-body workout.

Lift, Stride & Row
Challenge
EMOM18:
#50/#35
Min 2 – 12 Walking Lunges w/ Dumbbells

(scale: no dumbbells or lighter dumbbells)
EMOM Tips:
In an 18-minute EMOM, alternate between 12 al-
ternating DB snatches (50/35 lbs), 12 walking
lunges with dumbbells (scale weight as needed),
and max calorie row each minute. Focus on effi-
cient snatches, steady lunges, and intense rowing
for a full-body workout.

Clean & Leap Circuit
EMOM18:
Min 1 – 10 Hang Power Clean #135/#95
(scale: Hang Clean Pull - DB Hang Clean - Air
Squats)

Min 3 – Rest
EMOM Tips:
In this 18-minute EMOM, perform 10 hang power
cleans using 135 pounds for men or 95 pounds for
women in the first minute (scale with hang clean
pulls, dumbbell hang cleans, or air squats), fol-
lowed by 10 burpee box jump overs in the second
minute (modify with burpee step-ups or lunges).
Use the third minute for rest, focusing on re-
covery and preparing for the next round. This
pattern of intense activity followed by rest max-
imizes effort while allowing for necessary re-
covery to maintain performance
throughout the workout.

Thrust & Swing Interval
EMOM18:

#53/#35

Min 3 – Rest
EMOM Tips:
In this 18-minute EMOM, execute 10 DB thrust-
ers (55/35 lbs) and 20 Russian kettlebell swings
(53/35 lbs) each minute, scaling as needed. Use
the third minute for rest, focusing on recovery
to maintain intensity.

Climb, Skip & Tuck
EMOM18:
Min 1 – 3/2 Rope Climbs
(scale: Prone Rope Climb - Ring Rows)


EMOM Tips:
For this 18-minute EMOM, begin with 3 rope
climbs for men or 2 for women in the first min-
ute, scaling to prone rope climbs or ring rows if
needed. In the second minute, complete 40 double
unders (modify with half double unders, 1.5 times
single unders, or triple hops in place). Finish
with 10 toes-to-bar in the third minute, modify-
ing with hanging straight knee raises or V-ups.
Focus on maintaining a steady climb, rhythmic
double unders, and controlled toes-to-bar, bal-
ancing strength, agility, and
core work.

Lift, Squat & Swing
Cycle
EMOM18:
Min 2 – 10 Front Squat

(scale: Box Squat - KB or DB Front Rack Squat -
Air Squat)
#70/#53
weight)
EMOM Tips:
During an 18-minute EMOM, perform 5 full
snatches (135/95 lbs), 10 front squats, and 15 Amer-
ican kettlebell swings (70/53 lbs) each minute,
scaling as necessary. Aim for powerful snatches,
steady squats, and dynamic swings for a compre-
hensive workout.

Kettlebell Hustle
EMOM18:
Min 1 – 30s Suitcases Deadlift w/ Kettlebell
#53/#35
Min 2 – 30s Lateral Burpees Over Kettlebell
(scale: Burpee Step Over - No Chest Burpee -
Mountain Climbers)
Min 3 – 30s Max Calorie Row
EMOM Tips:
For this 18-minute EMOM, perform 30 seconds of
suitcase deadlifts with a kettlebell (53/35 lbs),
followed by 30 seconds of lateral burpees over
the kettlebell, and then 30 seconds of max cal-
orie rowing, each minute. Focus on strength in
deadlifts, agility in burpees, and intensity in
rowing for a full-body workout.

Bike, Burpee & Breathe
Break
EMOM18:
Min 1 – 15/10 Air Bike Calories
Min 2 – Max Burpees
tain Climbers)
Min 3 – Rest
EMOM Tips:
In this 18-minute EMOM, start by burning 15 cal-
ories for men or 10 calories for women on the air
bike in the first min, focusing on high intensi-
ty and speed. In the second min, aim for the max-
imum number of burpees, modifying with burpee
step-ups, no-chest burpees, or mountain climbers
to maintain continuous movement. Use the third
minute for rest, concentrating on deep breathing
& recovery to prepare for the next round. This
workout balances cardiovascular & strength en-
durance with essential rest
periods for sustained effort.

Cycle, Lunge & Push
Power
EMOM18:
Min 1 – 15/10 Air Bike Calories
Min 2 – 20 Reverse Lunges
Min 3 – 30s Max Push-Ups
(scale: Push-Ups from knees or Shoulder Taps in
Push-Up position)
EMOM Tips:
During this 18-minute EMOM, start with 15 cal-
ories on the air bike for men or 10 calories for
women in the first minute, focusing on high-in-
tensity cycling. In the second minute, perform 20
reverse lunges, maintaining steady, controlled
movements. In the third minute, push for a max-
imum of 30 seconds of push-ups, scaling to knee
push-ups or shoulder taps if needed. This rou-
tine combines cardiovascular effort, lower body
strength, & upper body endurance
for a full-body challenge.

Blast, Lift & Crunch
Circuit
EMOM18:
Min 1 – 10 Burpee Box Jumps

Dumb-bell PC & Jerk)

Min 3 – 15 Sprinter Sit-Ups
EMOM Tips:
For this 18-minute EMOM, perform 10 burpee box
jumps (scale as needed), 5 power clean and jerks
(135/95 lbs, adjust or use dumbbells), and 15
sprinter sit-ups each minute. Focus on dynamic
jumps, strong lifts, and core engagement for a
balanced workout.

Run, Lift & Crunch
Routine
EMOM18:
Min 1 – 100m Run
Min 2 – 10 Deadlift #225/#155
(scale: DB Deadlifts - DB Romanian Deadlifts and/
or weight)
Min 3 – Max AbMat Sit-Ups
EMOM Tips:
In this 18-minute EMOM, start with a 100m run
in the first minute, focusing on a quick, steady
pace. In the second minute, perform 10 deadlifts
using 225 pounds for men or 155 pounds for wom-
en, scaling to dumbbell deadlifts or Romanian
deadlifts with an appropriate weight. Finish
with a maximum number of AbMat sit-ups in the
third minute, aiming for consistent, efficient
abdominal engagement. This workout balances
cardiovascular endurance, lower body strength,
and core conditioning for a well-
rounded fitness challenge.

Row, Invert & Recover
Interval
EMOM18:
Min 2 – Max Handstand Push-Ups
(scale: Shoulder Taps - Handstand Holds - Wall
Walks - Pike Push-Ups)
Min 3 Rest
EMOM Tips:
Over this 18-minute EMOM, focus on maximizing
calorie burn on the rower during the first min-
ute, pushing for high intensity and endurance.
In the second minute, aim for as many handstand
push-ups as possible, scaling to shoulder taps,
handstand holds, wall walks, or pike push-ups
based on your ability. Utilize the third minute
for rest, emphasizing recovery and preparation
for the next round. This workout balances in-
tense cardiovascular and upper body strength
exercises with crucial rest for
sustained effort.

Row, Thruster & Tuck
Trio
EMOM18:
Min 1 - Max Calorie Row
(scale: Kettlebell/MedBall Thrusters or Air
Squats)

EMOM Tips:
For this 18-minute EMOM, maximize calories on
the rower, perform 10 DB thrusters (50/30 lbs),
and do 10 toes-to-bar each minute, modifying
exercises as needed. Focus on intense rowing,
strong thrusters, and controlled toes-to-bar for
a comprehensive workout.

Jump, Lunge & Crunch
Marathon
EMOM18:
Min 1 – Max Burpee Broad Jump
Min 2 – Max Bodyweight Walking Lunges
Min 3 – Max Sprinter Sit-Ups
EMOM Tips:
In this 18-minute EMOM, dedicate the first min-
ute to performing as many burpee broad jumps as
possible, focusing on explosive power and agil-
ity. In the second minute, aim for the maximum
number of bodyweight walking lunges, maintain-
ing a steady, controlled pace to strengthen the
lower body. Use the third minute for max sprint-
er sit-ups, concentrating on engaging the core
for effective and efficient movement. This work-
out offers a balance of cardiovascular endur-
ance, lower body strength, and core conditioning.

Leap & Lift Challenge
EMOM20:
Min 1 – 10 Lateral Burpees Over Barbell
(scale: Burpee Step Over - No Chest Burpee -
Mountain Climbers)
Min 2 – 10 Front Squat from floor #115/#75

Air Squat)
EMOM Tips:
For this 20-minute EMOM, alternate between
10 lateral burpees over a barbell and 10 front
squats (115/75 lbs) from the floor each min-
ute, scaling as necessary. Focus on agility in
burpees and strength in front squats for a com-
prehensive workout.

Thrust & Burst Interval
EMOM20:
Min 2 – 8 Bar Facing Burpees

tain Climbers)
EMOM Tips:
In this 20-minute EMOM, tackle 10 thrusters us-
ing 95 pounds for men or 65 pounds for women in
the first minute, scaling to dumbbell thrusters
or air squats if needed, focusing on power and
form. In the second minute, perform 8 bar facing
burpees, modifying with burpee step-overs, no-
chest burpees, or mountain climbers to maintain
a consistent, high-intensity effort. Aim for a
balance of strength in the thrusters and agility
in the burpees for a well-rounded, challenging
workout.

Snatch & Squat Sync
EMOM20:
Min 1 – 10 Hang Snatch #75/#55
(scale: DB or KB Hang Snatch)
Min 2 – 10 Front Squat

Air Squat)
EMOM Tips:
For this 20-minute EMOM, focus on 10 hang
snatches using 75 pounds for men or 55 pounds
for women in the first minute, scaling to dumb-
bell or kettlebell hang snatches as needed, aim-
ing for fluid, controlled movements. In the sec-
ond minute, execute 10 front squats, modifying
with box squats, kettlebell or dumbbell front
rack squats, or air squats for strength and form.
This workout combines dynamic lifts with lower
body strength, emphasizing technique and con-
sistency in each movement.

Clean, Jerk & Jump Jam
EMOM20:
Min 1 - 5 Power Clean and Jerk #135/#95
Dumbbell PC & Jerk)
Min 2 – 40 Lateral Jumps Over Barbell
EMOM Tips:
In this 20-minute EMOM, perform 5 power clean
and jerks using 135 pounds for men or 95 pounds
for women in the first minute, scaling to power
clean and push jerk, power clean and push press,
press, or dumbbell power clean and jerk as need-
ed. Focus on strength and technique in the lifts.
In the second minute, execute 40 lateral jumps
over the barbell, aiming for agility and cardio-
vascular intensity. This workout balances explo-
sive strength movements with high-paced agility
work for a full-body challenge.

Thrust & Leap Routine
EMOM20:
Squats)

EMOM Tips:
In this 20-minute EMOM, start each cycle with 10
dumbbell thrusters using 50 pounds for men or
30 pounds for women in the first minute, scaling
to kettlebell or medicine ball thrusters, or air
squats if needed. Focus on maintaining explosive
power and good form. In the second minute, com-
plete 10 box jump overs, modifying with step-ups
or lunges to suit your level. This combination
emphasizes full-body strength and conditioning
with a focus on lower body agility and power.

Hang Clean & Box Jump
Beat
EMOM20:
#50/#30

EMOM Tips:
In this 20-minute EMOM, focus on 10 dumbbell
hang power cleans using 50 pounds for men or
30 pounds for women in the first minute, scal-
ing to kettlebell hang cleans if necessary. Aim
for control and power in each lift. In the sec-
ond minute, execute 10 box jumps, maintaining
a dynamic and agile approach, and scale with
box step-ups or double the reps with lunges for
accessibility. This workout balances explosive
strength training with plyometric agility for a
comprehensive fitness challenge.

Row & Tuck Turnover
EMOM20:
EMOM Tips:
For this 20-minute EMOM, focus on maximiz-
ing calorie burn on the rower during the first
minute, aiming for a high-intensity, sustained
effort. In the second minute, complete 10 toes-
to-bar, modifying with hanging straight knee
raises or V-ups as needed, to maintain consis-
tent, controlled core engagement. This workout
combines cardiovascular endurance with core
strength, emphasizing efficient energy output
and precision in movement.

Row & Burpee Blitz
EMOM20:
Min 2 – 7 Burpees Over ERG
EMOM Tips:
In this 20-minute EMOM, push for maximum calo-
rie burn on the rower in the first minute, focus-
ing on maintaining a high-intensity and steady
pace. In the second minute, perform 7 burpees
over the ERG, modifying with no-chest burpees or
mountain climbers if needed, to keep up the car-
diovascular challenge and agility. This work-
out aims to balance intense cardio exertion with
dynamic full-body movements for a well-rounded
fitness experience.

Row & Snatch Cycle
EMOM20:
#50/#35
EMOM Tips:
During this 20-minute EMOM, focus on complet-
ing 15 calories on the rower for men or 12 calo-
ries for women in the first minute, maintaining
a strong, consistent pace. In the second minute,
execute 10 alternating dumbbell snatches with 50
pounds for men or 35 pounds for women, scaling
to kettlebell snatches or adjusting the weight
as needed. Aim for powerful, controlled snatches
and a steady, efficient rhythm on the rower for
a balanced blend of cardiovascular and strength
training.

Row & Clean Countdown
EMOM20:
Min 2 – 10 Dumbbell Power Cleans #45/#25
(scale: DB Clean Pull - DB Hang Clean - Air
Squats)
EMOM Tips:
In this 20-minute EMOM, start with a 15-calorie
row for men or 12-calorie row for women in the
first minute, focusing on maintaining a robust
and steady pace. In the second minute, perform
10 dumbbell power cleans using 45 pounds for
men or 25 pounds for women, scaling to dumbbell
clean pulls, dumbbell hang cleans, or air squats
if necessary. Focus on executing strong, effi-
cient cleans while keeping up the intensity on
the rower, balancing cardiovascular endurance
with strength and power.

Bike & Burpee Blast
EMOM20:
Min 2 – 10 Burpees
EMOM Tips:
In this 20-minute EMOM, push for maximum cal-
orie burn on the air bike in the first minute,
aiming for high-intensity and sustained effort.
In the second minute, execute 10 burpees, modify-
ing with no-chest burpees or mountain climbers
as needed to maintain continuous movement. Focus
on maximizing cardiovascular output on the bike
and maintaining a quick, efficient rhythm in the
burpees for an effective combination of endur-
ance and full-body conditioning.

Pedal & Power Sequence
EMOM20:
Dumbbell PC & Jerk)
EMOM Tips:
In this 20-minute EMOM, utilize the first min-
ute to maximize calorie burn on the air bike,
focusing on consistent, high-intensity effort.
In the second minute, perform 5 power clean and
jerks using 135 pounds for men or 95 pounds for
women, scaling to power clean and push jerk,
power clean and push press, press, or dumbbell
power clean and jerk as needed. Aim for explo-
sive strength and technique in the lifts and
maintain vigorous energy on the bike for a ro-
bust combination of cardiovascular and strength
training.

Ball & Bell Beat
EMOM20:
Squats)

#53/#35
EMOM Tips:
In a 20-minute EMOM, alternate between 15 wall-
balls (20/14 lbs) and 15 Russian kettlebell swings
(53/35 lbs), modifying exercises or weight as
needed. Aim for consistent throws in wallballs
and powerful swings for a balanced full-body
workout.

Skip & Plate Pulse
EMOM20:
Min 2 – 10 Burpees to Plate

EMOM Tips:
In this 20-minute EMOM, dedicate the first min-
ute to completing 30 double unders, scaling to
half double unders, 1.5 times single unders, or
triple hops in place as needed to maintain a
consistent cardio rhythm. In the second minute,
perform 10 burpees to a plate, modifying with
no-chest burpees or mountain climbers for a con-
tinuous, high-energy movement. Focus on smooth
skipping technique and dynamic burpees to maxi-
mize cardiovascular and full-body conditioning.

Jump & Thrust
Countdown
EMOM20:

EMOM Tips:
In this 20-minute EMOM, perform 30 double un-
ders (or scaled versions) for agility in minute
one, then 10 dumbbell thrusters (55/35 lbs) for
strength in minute two, focusing on rhythm and
power.

Burpee Ladder Challenge
Death by Burpees:
Minute 1: Perform one standard burpee.
Minute 2: Do two burpees, adding a small
jump at the end of the second burpee for
increased intensity.
Minute 3: Three burpees, and on the third,
include a high-knee jump for additional
cardio.
Keep adding one burpee each minute, and

with the last burpee of each set, add a
variation or an extra movement, like a
push-up, a mountain climber, or a jump
squat, to increase the challenge.

Thruster Escalation
Death by Thrusters: #95/#65

Minute 1: 1 Thruster.
Minute 2: 2 Thrusters + 1 Burpee.
Continue this pattern, increasing the num-
ber of thrusters by one each minute but
keeping the burpees constant at one per
minute.
EMOM Tips:
Begin with one thruster (95/65 lbs) in the first
minute, then increase by one rep each minute un-
til failure. Maintain form and pace for enduring
strength.

Death by Burpee Box Jump
Overs:
Use a standard 20-inch box for men and 18-

inch for women.
Minute 1: Complete 1 Burpee Box Jump Over
(BJO).
Minute 2: Perform 2 Burpee BJOs.
Minute 3: Execute 3 Burpee BJOs.
ber of Burpee BJOs by one each minute.
After minute 5, instead of increasing the
burpee box jump overs, maintain a consis-
tent number of 5 Burpee BJOs each minute.
Scaling and Variation:

For those who find continuous increases
too intense: Stick with a consistent num-
ber of 3 or 4 Burpee BJOs per minute after
reaching that count.
Alternatively, switch to Burpee Step-Ups
for a lower impact option.

Death by Wall Ball + Burpee:
#20/#14
Minute 1: Perform 1 Wall Ball followed by 1
Burpee.
Minute 2: Execute 2 Wall Balls and then 2
Burpees with a tuck jump at the end of each
burpee for added intensity.
Minute 3: Complete 3 Wall Balls and 3
Burpees, adding a 180-degree turn during
the jump of each burpee.

ber of Wall Balls and Burpees by one each
minute. For the burpees, incorporate a new
variation each round, such as tuck jumps,
turn jumps, or even a one-legged hop for
those who want an extra challenge.

Death by Clean and Jerk:
#135/#95
Minute 1: Perform 1 Clean and Jerk.
Minute 2: Execute 2 Clean and Jerks, fol-
lowed by 2 deadlifts with the same barbell.
Minute 3: Complete 3 Clean and Jerks, then 3
deadlifts.

ber of Clean and Jerks by one each minute
and matching the number of deadlifts to
the number of Clean and Jerks.
Scaling for Various Levels:.

For those finding the increasing reps too
challenging, cap the reps at a manageable
number (like 5) and continue with that num-
ber each minute.

Death by Full Snatch:
#135/#95
Minute 1: Perform 1 Full Snatch.
Minute 2: Complete 2 Full Snatches, followed
by 1 overhead squat.
Minute 3: Execute 3 Full Snatches, then 1
overhead squat.

ber of Full Snatches by one each minute
but keeping the overhead squats constant at
one per minute.

Death by Burpee Pull-Up:
Minute 1: Perform 1 Burpee Pull-Up (BPU).

Minute 2: Complete 2 BPUs.
Minute 3: Execute 3 BPUs.

ber of BPUs by one each minute.
Perform 3 Push-Ups after the BPU’s on odd

minutes and perform 3 Air Squats after the
BPU’s on even minutes.

Jump, Tuck & Push Power
Play
EMOM24:
Min 1 – Max Box Jump Overs

Min 3 – 10 Hand-Release Push-Ups

(scale: Push-Ups from knees or Shoulder Taps in
Push-Up position)
EMOM Tips:
Maximize box jump overs in minute one, focusing
on agility (scale with step-ups or lunges). Per-
form 10 toes-to-bar in minute two, modifying as
needed. Finish with 10 hand-release push-ups in
minute three, scaling to maintain form and in-
tensity throughout this diverse, full-body work-
out.

Leap, Pull & Toss Trio
EMOM24:
Min 3 - 15 Wallballs #20/#14

Squats)
EMOM Tips:
Execute 10 box jump overs in minute one, focusing
on explosive power (scale as needed). Perform 10
pull-ups in minute two, using modifications for
strength. Complete 15 wallballs in minute three,
scaling to maintain consistent intensity and
form in this dynamic, full-body conditioning
session.

Total Tenacity
EMOM20:
Minute 1: 12 Kettlebell Swings (#53/#35)
Minute 2: 10 Box Jumps (24”/20”)
Minute 3: 8 Dumbbell Thrusters (#35/#25)
Minute 4: 6 Pull-Ups
Minute 5: 15/12 Calorie Row
Scaling Options:
Reduce the weight of kettlebells and
dumbbells or the height of the box as
needed.
Substitute pull-ups with ring rows or
jumping pull-ups if necessary.
The “Total Tenacity EMOM Challenge” is
designed to test different aspects of
your fitness - strength, power, endur-
ance, and agility. The key is to maintain
a steady but quick pace for each exercise,
allowing for brief rest periods within
each minute.

Core & More EMOM Blast
EMOM15:
Minute 1: 12 Deadlifts (moderate weight -
around 60% of your 1RM)
Minute 2: 15 Sit-Ups
Minute 3: 10 Push Press (moderate weight)
Minute 4: 12 Burpees
Minute 5: Rest
Scaling Options:
Adjust the weight for the deadlifts and push
press if needed. Decrease the burpees if nec-
essary.
The “Core & More EMOM Blast” is great for
those looking to build strength and endur-
ance in a short, intense workout. It’s import-
ant to manage your effort across each min-
ute, ensuring you have enough time to rest
before the next exercise begins. Enjoy this
balanced and challenging session!

Skip, Stride & Crunch
Cycle
EMOM24:
Min 2 – 20 Bodyweight Walking Lunge

Min 3 – 20 Sprinter Sit-Ups
EMOM Tips:
Perform 40 double unders in minute one, main-
taining a steady rhythm (scale as needed). In
minute two, do 20 walking lunges for lower body
strength. Finish with 20 sprinter sit-ups in
minute three, focusing on core engagement in
this comprehensive cardio and strength workout.

Jump, Climb & Squat
Session
EMOM24:
Min 2 – 2 Rope Climbs

(scale: Prone Rope Climb - Ring Rows)
Min 3 – 20 Air Squats
EMOM Tips:
Nail 40 double unders each first minute, adjust-
ing as necessary for skill level. On minute two,
aim for 2 rope climbs, scaling with prone climbs
or ring rows. Finish with 20 air squats in min-
ute three, focusing on form and endurance in
this dynamic, full-body routine.

Skip, Swing & Tuck
Challenge
EMOM24:

#70/#53
weight)

EMOM Tips:
Execute 40 double unders each first minute, scal-
ing as needed. Follow with 15 American kettle-
bell swings (70/53 lbs) in minute two, adjusting
weight if required. Conclude with 10 toes-to-bar
in minute three, modifying with knee raises or
V-ups for a balanced mix of cardio, strength, and
core work.

Row, Burpee & Breathe
Circuit
EMOM24:
Min 2 – Max Burpees to Plate
Min 3 – 1 minute Rest
EMOM Tips:
Push for maximum calories on the rower in min-
ute one, focusing on intense effort. In minute
two, perform as many burpees to a plate as possi-
ble, scaling if needed. Use the third minute for
rest, emphasizing recovery and preparation for
the next round.

Row & Thrust Challenge
EMOM24:
Squats)
EMOM Tips:
In minute one, aim for maximum calorie burn on
the rower, pushing with high intensity. Then,
perform 10 dumbbell thrusters (50/30 lbs) in min-
ute two, scaling with kettlebell, medicine ball
thrusters, or air squats for a robust combina-
tion of cardiovascular and strength effort.

Triple 8 Power Play
EMOM24:


EMOM Tips:
Execute 8 burpee box jump overs in minute one,
modifying if needed for continuous movement.
Perform 8 thrusters (95/65 lbs) in minute two,
scaling to maintain strength. Finish with 8
toes-to-bar in minute three, using alternatives
for core engagement in this intense, full-body
interval workout.

Lift, Leap & Crunch
Combo
EMOM24:
Min 1 – 5 Deadlifts #225/#165
(scale: DB Deadlifts - DB Romanian Deadlifts and/
or weight)

Min 3 - 15 AbMat Sit-Ups
EMOM Tips:
Perform 5 deadlifts (225/165 lbs) in minute one,
scaling with dumbbell deadlifts or Romanian
deadlifts as needed. Follow with 10 box jumps
in minute two, modifying to step-ups or lunges.
Conclude each cycle with 15 AbMat sit-ups, focus-
ing on form and endurance in this strength and
agility routine.

Snatch, Burpee & Plank
Circuit
EMOM24:
#50/#35
Min 2 – 10 Lateral Burpees Over Dumbbell

Min 3 – 30s Elbow Plank
EMOM Tips:
Execute 10 alternating dumbbell snatches (50/35
lbs) in minute one, scaling as needed. Perform 10
lateral burpees over the dumbbell in minute two,
modifying for continuous motion. Hold a 30-sec-
ond elbow plank in minute three, focusing on
core stability in this dynamic, full-body work-
out.

Snatch, Skip & Swing
Rhythm
EMOM24:


EMOM Tips:
Perform 5 full snatches (135/95 lbs) in minute
one, scaling as necessary. Follow with 40 double
unders in minute two, adjusting to skill level.
Complete 10 toes-to-bar in minute three, modify-
ing with knee raises or V-ups for a balanced mix
of strength, cardio, and core training.

Lift, Leap & Squat
Sequence
EMOM24:
Min 1 – Clean and Jerk #135/#95
Min 3 – 15 Air Squats
EMOM Tips:
Execute one clean and jerk (135/95 lbs) in minute
one, focusing on form and power. In minute two,
perform 10 box jump overs, scaling with step-ups
or lunges. Finish with 15 air squats in minute
three, maintaining a steady pace for a compre-
hensive strength and agility workout.

Sprint, Swing & Jump
Circuit
EMOM24:
Min 1 – Max 5-10-15 Shuttle Run
Min 2 – 5/4 Bar Muscle Ups
(scale: Banded Muscle Ups - Muscle Ups from box -
Pull-Ups of your choice)

EMOM Tips:
Maximize distance in a 5-10-15 shuttle run in
minute one, emphasizing speed. Perform 5/4 bar
muscle-ups in minute two, scaling to banded, box,
or chosen pull-ups. Complete 10 box jump overs in
minute three, modifying with step-ups or lunges
for a dynamic blend of cardio and strength.

Sprint, Toss & Core
Trio
EMOM24:
Min 1 – 2x 5-10-15 Shuttle Sprint
Min 2 – 15 Unbroken Wallballs #20/#14
Squats)
Min 3 – 10 GHD Sit-Ups

EMOM Tips:
Complete two sets of 5-10-15 shuttle sprints in
minute one, focusing on quick turns and speed.
Perform 15 unbroken wallballs (20/14 lbs) in min-
ute two, scaling as necessary. Finish with 10 GHD
sit-ups in minute three, modifying with AbMat
sit-ups or heel touchers for a varied, high-in-
tensity workout.

Leap, Hang & Snatch
Cycle
EMOM24:
Min 1 – Max Burpee Broad Jumps

#50/#35
EMOM Tips:
In this 24-minute EMOM, maximize burpee broad
jumps in minute one for explosive power. Follow
with 10 toes-to-bar in minute two, scaling with
knee raises or V-ups for core strength. Complete
10 alternating dumbbell snatches (50/35 lbs) in
minute three, adjusting weight or to kettlebell
snatches for a balanced full-body workout.

Jump & Press Pace
EMOM14:
Min 2 – 15 Dumbbell Push Press #45/#25

(scale DB Push Jerk - DB Press)
EMOM Tips:
In this 14-minute EMOM, alternate between 40
double unders on the first minute (modify with
half double unders, 1.5 times single unders, or
triple hops in place) and 15 dumbbell push press-
es using 45 pounds for men or 25 pounds for wom-
en on the second minute. Scale the push presses
to dumbbell push jerks or dumbbell presses if
needed. Aim for a rhythmic, consistent flow in
the double unders and strong, controlled move-
ments in the push presses to maintain energy and
efficiency throughout the workout.

Wallball & Burpee
Build-Up
EMOM12:
Minutes 1-3:
5 Wallballs #20/#14
Squats)
5 Burpees
Minutes 4-6:
6 Wallballs
6 Burpees
Minutes 7-9:
7 Wallballs
7 Burpees
Minutes 10-12:
8 Wallballs
8 Burpees
If athletes go over a round, they rest that
minute and start Back up on the following
minute

Power Surge Circuit
EMOM12:
10 Alternating Dumbbell Snatch #50/#35
(scale: KB Snatch - and/or weight) +
5 Burpees Over Dumbbell
EMOM Tips:
Each minute for 12 minutes, complete 10 alter-
nating dumbbell snatches (50/35 lbs), scaling as
needed, followed by 5 burpees over the dumbbell.
Aim for consistent power in snatches and steady
pace in burpees for an effective, full-body con-
ditioning session.

Burpee & T2B Blitz
EMOM12:
6 Burpee Pull-Ups
(scale: Burpee Ring Row - Burpee Jumping Pull-Up)
+
6 Toes 2 Bar
EMOM Tips:
For 12 minutes, perform 6 burpee pull-ups each
minute, scaling with burpee ring rows or jump-
ing pull-ups as needed. Follow with 6 toes-to-
bar, modifying with hanging straight knee rais-
es or V-ups. Focus on a smooth transition between
exercises and maintaining a consistent rhythm
for a challenging upper body and core workout.

Thruster & Burpee
Countdown
EMOM10:
10 Thrusters #95/#65
(scale: Dumbbell Thruster - Air Squats) +
5 Bar Facing Burpees

tain Climbers)
EMOM Tips:
Every minute for 10 minutes, complete 10 thrust-
ers (95/65 lbs), scaling to dumbbell thrusters
or air squats as needed, followed by 5 bar fac-
ing burpees, modifying with step-overs, no-chest
burpees, or mountain climbers. Aim for powerful,
efficient thrusters and quick, agile burpees for
a high-intensity workout.

Double & Thrust Tempo
EMOM10:
30 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3) +
10 Dumbbell Thrusters #50/#30 (scale: Kettle-

bell/Med-Ball Thrusters or Air Squats)
EMOM Tips:
In this 10-minute EMOM, start each minute with
30 double unders, adjusting as necessary, fol-
lowed by 10 dumbbell thrusters (50/30 lbs), scal-
ing with kettlebell, medicine ball thrusters,
or air squats. Focus on maintaining a rhythmic
flow in double unders and controlled power in
thrusters for a full-body cardio and strength
challenge.

Skip & Thruster Sprint
EMOM10:
30 Double Unders
(scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3) +
7 Thrusters #95/#65
EMOM Tips:
Every minute for 10 minutes, complete 30 dou-
ble unders, modifying as needed, followed by 7
thrusters at 95 pounds for men or 65 pounds for
women. Focus on maintaining smooth, consistent
double unders and strong, efficient thrusters
for a balanced cardio and strength workout.

Row & Toss Tempo
EMOM14:
Squats)
EMOM Tips:
Minute), start with a 15-calorie row for men or
12-calorie row for women on the first minute,
followed by 15 wallballs using a 20-pound ball
for men or 14-pound for women on the second min-
ute. If needed, scale the wallballs with medicine
ball front squats, dumbbell squats, or air squats.
Focus on maintaining a strong, consistent pace
on the rower and executing smooth, controlled
wallball shots, aiming for efficiency and power
in each minute of the workout.

Row & Ride Recovery
EMOM30:
Min 2 – Max Assault Air Bike Calories
Min 3 – Rest
EMOM Tips:
For this 30-minute EMOM, alternate between max-
imizing calorie burn on the rower in the first
minute and the assault air bike in the second
minute, focusing on high-intensity effort. Use
the third minute for rest, emphasizing recovery
and steady breathing to maintain endurance and
power throughout the workout.

Box, Thrust & Swing
Circuit
EMOM30:


#53/#35
EMOM Tips:
Execute 10 box jump overs, 10 thrusters (75/55
lbs), and 10 Russian kettlebell swings (53/35 lbs)
each minute for 30 minutes, scaling as neces-
sary. Focus on agility, strength, and power for a
well-rounded workout.

Sprint & Burpee Blitz
Every 4 minutes for 6 Rounds:

200m Run
15 Burpees
tain Climbers)
EMOM Tips:
Every 4 minutes for 6 rounds, complete a 200m
run followed by 15 burpees, scaling with step-
ups, no-chest burpees, or mountain climbers as
needed. Aim for a swift, steady pace on the run
and maintain a consistent rhythm in the burpees
to maximize cardiovascular and endurance bene-
fits.

Run & Core Countdown

400m Run
10 GHD Sit-Ups
EMOM Tips:
Every 4 minutes for 6 rounds, start with a 400m
run, focusing on maintaining a brisk, steady
pace. Follow with 10 GHD sit-ups, scaling to AbMat
sit-ups or heel touchers as needed. Balance en-
durance from the run with core strength in the
sit-ups for a full-body challenge.

Run & Thruster
Challenge
400m Run
10 Thrusters #135/#95
EMOM Tips:
Every 5 minutes for 5 rounds, complete a 400m
run at a strong, steady pace, followed by 10
thrusters using 135 pounds for men or 95 pounds
for women. Scale thrusters to dumbbell thrusters
or air squats as necessary, focusing on main-
taining form and endurance throughout each
round.

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Property of AMRAP Avengers. Issued to Carlos Francisco.

AMRAP Avengers Workout Waiver & Super-Responsibility Pact

The Power & The Risk:

The Super-Immunity Shield:

Your Health – Your Origin Story:

No Guarantees, Only Your Commitment:

Property of AMRAP Avengers. Issued to Carlos Francisco. Order #30624

As a member of the AMRAP Avengers, you’re about to embark

Your mission, should you choose to accept it, involves

But fear not, fellow Avenger, for we believe in inclusivity

“100+ EMOM Workouts Vol. 1” is more than a set of workouts;

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Swing - or amount of weight)

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Property of AMRAP Avengers. Issued to Carlos Francisco. Order #30624

The “Endurance Edge EMOM” is great

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Property of AMRAP Avengers. Issued to Carlos Francisco. Order #30624

Min 2 – 15 American Kettlebell Swings

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Min 2 – 15 Unbroken Wallballs #20/#14

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The “Fierce Fifteen EMOM” is designed to

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Min 2 – 10 Toes 2 Bar

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tive Pull-Up - Jumping Pull-Up)

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Min 2 – 10 Box Jump Overs

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Min 2 – 10 Box Jumps

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Min 2 – 12 Dumbbell Front Squat

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Min 2 – 10 Burpees to Plate

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Min 2 – 10 Dumbbell Lunges

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Swing - or amount of weight)

Min 2 – 10 Burpee Box Jump Overs

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Min 2 – 10 Thrusters #75/#55

Min 3 – 10 Toes 2 Bar

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Min 2 – 10 Dumbbell Hang Power Cleans

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Min 2 – 15 Wallballs #20/#14

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Min 2 – 15 Russian Kettlebell Swings

Min 3 – 100m Run

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Property of AMRAP Avengers. Issued to Carlos Francisco. Order #30624

Min 2 – 15 Alternating Dumbbell Snatch

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Min 2 – 10 Front Rack Dumbbell Lunges

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Min 3 – 10 Dumbbell Thrusters #45/#25

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Min 3 – 10 Toes 2 Bar