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9 Intense Bodyweight EMOM CrossFit Workouts You Can Do Anywhere

Bodyweight EMOM CrossFit workouts are effective, time efficient and train your systems to work hard under fatigue with little rest.

Bodyweight EMOM CrossFit workouts might include some rest between reps, but they can be some of the most challenging workouts you do. By programming interval-based EMOMs in your training, you can achieve a healthy volume of quality work, program set rest periods and increase your training intensity without sacrificing form.

EMOM simply stands for “Every Minute On the Minute” and means you start every exercise on the minute. EMOM workouts challenge you to complete an exercise – and sometimes a couple of exercises – a set number of reps in less than 60 seconds.


Always make sure to watch your form during each rep, as time pressure can make athletes sloppy.

One of the benefits of EMOM workouts is that they can be designed to challenge and develop a wide range of different aspects of your fitness. They can be programmed to train:

  • Strength
  • Endurance
  • Coordination
  • Technique under fatigue
  • Conditioning
  • Mental toughness

Give these bodyweight EMOM workouts a go and let us know how you get on in the comments section below.


1. Beginner Bodyweight EMOM CrossFit Workouts

10 Minute EMOM of:

  • 5 Air Squats
  • 5 Push Ups
  • 5 Sit Ups

Perform five reps of each exercise within a minute, then start over again when the next minute begins.

Scale up: perform this workout with a weight vest or increase the number of reps.

Scale down: perform the push ups with your hands on an elevated surface or reduce the number of reps.

bodyweight emom crossfit workoutsSource: Photo courtesy of CrossFit Inc

2. Travel Bodyweight WOD

EMOM for 24 Minutes:

  • Minute 1: Run for Distance
  • Minute 2: Air Squats
  • Minute 3: Double-Unders
  • Minute 4: Rest

Perform one minute of work of each exercise before moving onto the next one. Score is the total number of repetitions completed before the 24-minute clock stops. The run is counted in meters, a good way to add it to the workouts is to perform shuttle sprints.

This is a great bodyweight workout to use as a benchmark, as you should be able to perform more reps each minute as your training progresses.

Use your time wisely, you get a full minute’s rest after three minutes, so make that time worth it.

Workout by CrossFit Bare Cove

3. Bodyweight EMOM Workout

EMOM for 18 Minutes:

  • Minute 1: 5 Strict Handstand Push-Ups
  • Minute 2: 10 Alternating Pistols
  • Minute 3: 15 Sit-Ups

For a total of six rounds.

Workout by WOD Roulette


EMOM workouts can be programmed to be effective regardless of your fitness level, goal or ability. They are time efficient and can be programmed in creative ways; with ascending reps without a time cap, with a handful of exercise within every minute, or separate exercises as the minutes go by.

If programmed correctly, EMOM workouts provide natural work to rest rations necessary for positive adaptation. The goal of most EMOM workouts is to provide quality training stimulus and volume, with short rest periods.

Athletes then adapt to work under fatigue and learn how much they can push themselves within a time frame.

bodyweight emom workoutsSource: Photo courtesy of CrossFit Inc.

4. WOD – On Again Off Again

Every 2 Minutes on the Minute in 10 Minutes:

  • 100 meter Sprint
  • 5 Burpees
  • 10 Pull-Ups

Perform the prescribed work in the order written every 2 minutes for a total of five rounds.

Read More: How to Write Better Home Workouts

5. Higher and Higher

EMOM For as Long as Possible:

Minute 1:

  • 1 Lunge
  • 1 Air Squat

Minute 2:

  • 2 Lunges
  • 2 Air Squats

Continue with this pattern, adding 1 Lunge and 1 Air Squat every minute until failure.

This workout will start incredibly easy but will get tough very quickly once you get started on the double digits.

Workout by WOD Roulette.

crossfit exercises plank six pack absSource: crossfitbk
The Plank is a great way to strength your core and build six pack abs

6. Core EMOM Workout

EMOM in 15 Minutes:

  • Minute 1: 30 second Handstand Hold
  • Minute 2: 30 second Plank
  • Minute 3: 15 Hollow Body Rocks

You can use a wall to support your 30-second handstand hold. Make sure to stay on the exercise for the full 30 seconds and make the most of the breaks.

This bodyweight EMOM workout will mostly tax your core.

7. 100 Handstand Push-Ups

EMOM Until 100 Handstand Push Ups:

  • Even Minutes: Max Strict Handstand Push-Ups
  • Odd Minutes: 50 Double-Unders

Continue until you complete 100 strict handstand push-ups. Score is the total time it takes to complete the HSPUs.

Scaling options: perform deficit pike push-ups, pike push-ups, or deficit push-ups. Decrease the number of double under reps if you’re unable to finish 50 within a minute with reasonable time to rest or switch to a higher volume of single unders.

double under bodyweight

8. Orbison

EMOM for 20 Minutes:

  • 4 Burpees
  • 6 Air Squats
  • 8 Sit-Ups

On a running clock, perform 4 burpees, 6 air squats and 8 sit-ups every 60 seconds, until the timer reaches the 20 minutes.

Workout by HYROX.

Read More: 20 Brutal Burpee Workouts Every CrossFit Athlete Should Try

9. Bodyweight EMOM CrossFit Workouts – Finest Hour

EMOM in 60 Minutes:

  • Minute 1: 15 meter Handstand Walk
  • Minute 2: 20 Sit-Ups
  • Minute 3: 6 Double Push-Up Burpees
  • Minute 4: 15 Air Squats
  • Minute 5: 60 Secs Wall Sit or Elbow Plank Hold
  • Minute 6: 60 Secs Rest

This is a long workout – a full hour of training. Start steady as the workload will catch up with you as the minutes tick. You’ll work for a total of 15 rounds and will perform 300 sit-ups by the end of the workout.

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