7 Brutal CrossFit Workouts that Are Worth the Pain

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Workout 4: 14-Minute Alternating EMOM (Every Minute On the Minute)
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Workout 4: 14-Minute Alternating EMOM (Every Minute On the Minute)

  • 20 Wall Balls
  • 7 Burpee Pull-ups

Do 20 wall balls as quickly as possible. Whatever time you don't use of the 60-second countdown to your burpee pull-ups is considered rest time. At the one-minute mark, switch to burpee pull-ups. Do all seven, and once again use the remainder of the 60 seconds to rest. You'll do seven sets of each exercise. At one minute per set, that’s 14 minutes of nonstop work. Remember, if you use all 60 seconds of each round to complete the reps, that means no rest for you until the 14-minute workout is over. 

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