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8 Effective CrossFit EMOM WODs You Must Try Out (Scaled Versions Included)

EMOM WOD – 5 Death by Push-Up

EMOM for Max Minutes

  • 20 Push-Ups

Perform 20 push-ups every minute on the minute until you fail to perform the prescribed reps within the given minute. Score is the last minute you were successfully able to perform the 20 reps within the minute.

Scaled: EMOM for Max Minutes

  • 10 Push-Ups

Perform 10 push-ups every minute on the minute until you fail to perform the number inside the given minute.

Athletes should choose a rep scheme that will allow them to perform this workout for at least 7 minutes.

pat vellner interview 2020 crossfit gamesSource: Photo courtesy of CrossFit Inc.

6 EMOM Travel WOD

EMOM in 12 Minutes:

  • Minute 1: 9 Burpees
  • Minute 2: 20 Sit-Ups
  • Minute 3: 50 Double-Unders

Repeat 4 times

This bodyweight EMOM workout will test your endurance and ability to continue to work before you’re fully able to catch your breath. Athletes unable to perform 50 double unders within a minute should decrease the number of reps.

Scaling: EMOM in 12 Minutes:

  • Minute 1: 6 Burpees
  • Minute 2: Assisted Sit-Ups
  • Minute 3: 50 Single-Unders

Workout by @rcfbarecove

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