WOD Fever workout database
Choose from 20 EMOM workouts built around repeatable work and useful rest. Filter by equipment, difficulty and training goal, then scale the prescription before you start.
Fast start
Match your constraints
Your matches
No exact matches. Add equipment, increase the time limit, or reset the filters.
10-minute EMOM, alternating: minute 1, 8 dumbbell front squats; minute 2, 8 dumbbell strict presses.
Moderate-load strength endurance with at least 15 seconds left each minute.
Use one dumbbell held goblet-style and perform 6 presses per arm.
10-minute EMOM, alternating: minute 1, 10 kettlebell deadlifts; minute 2, 30 seconds fast high-knee marching.
Hinge strength alternates with simple cyclical conditioning.
Perform 8 deadlifts and 20 seconds of marching.
10-minute EMOM: 30 single-unders, then use the remaining time for easy breathing and rope reset.
Consistent rope mechanics matter more than accumulating extra repetitions.
Perform 20 line hops or 20 simulated rope turns each minute.
10-minute EMOM, alternating: minute 1, 5 strict or band-assisted pull-ups; minute 2, 8 dumbbell floor presses.
Balanced upper-body pulling and pressing with protected recovery time.
Perform 5 feet-assisted pull-ups and 6 floor presses.
15-minute EMOM: minute 1, 8 goblet squats; minute 2, 6 single-arm rows per side; minute 3, 8 floor presses.
Three basic patterns build moderate-load strength endurance.
Use one light dumbbell and perform 6 squats, 4 rows per side, and 6 presses.
15-minute EMOM: minute 1, 10 kettlebell swings; minute 2, 8 goblet reverse lunges total; minute 3, 30 seconds fast marching.
A hinge, unilateral leg, and aerobic rotation keeps output balanced.
Replace swings with 8 deadlifts and perform 6 lunges.
15-minute EMOM: minute 1, 35 single-unders; minute 2, 20 seconds side-to-side line hops; minute 3, 30 seconds easy rope practice.
Varied footwork develops relaxed rope rhythm under mild fatigue.
Use simulated rope turns and reduce each working period by 10 seconds.
15-minute EMOM: minute 1, 5 strict or assisted pull-ups; minute 2, 8 dumbbell strict presses; minute 3, 8 dumbbell rows per side.
Pulling and pressing volume builds evenly across three stations.
Use feet-assisted pull-ups and 5 light reps for each dumbbell movement.
20-minute EMOM: minute 1, 8 goblet squats; minute 2, 8 Romanian deadlifts; minute 3, 6 floor presses per side; minute 4, rest.
Moderate strength volume accumulates while the planned rest protects quality.
Perform 6, 6, and 4 reps with a lighter dumbbell.
20-minute EMOM: minute 1, 12 swings; minute 2, 8 goblet squats; minute 3, 8 suitcase reverse lunges total; minute 4, 30 seconds fast marching.
Four distinct minutes spread fatigue and keep the session moving.
Replace swings with 10 deadlifts and reduce the lunges to 6.
20-minute EMOM: minute 1, 40 single-unders; minute 2, 25 seconds boxer-step practice; minute 3, 20 side-to-side hops; minute 4, rest.
Frequent low-volume practice builds rhythm while preserving the calves.
Use simulated rope turns and reduce each work target by one-third.
20-minute EMOM: minute 1, 5 assisted or strict pull-ups; minute 2, 8 dumbbell floor presses; minute 3, 8 rows per side; minute 4, rest.
A planned rest minute keeps balanced upper-body work technically sound.
Use feet-assisted pulls and 5 light reps for presses and rows.
30-minute EMOM: minute 1, 8 goblet squats; minute 2, 8 Romanian deadlifts; minute 3, 6 rows per side; minute 4, 6 floor presses per side; minute 5, rest.
Six rotations build full-body strength endurance with regular recovery.
Use a lighter dumbbell and perform 5 reps of each loaded movement.
30-minute EMOM: minute 1, 12 swings; minute 2, 8 goblet squats; minute 3, 8 reverse lunges total; minute 4, 8 suitcase rows total; minute 5, 30 seconds brisk marching.
Six rotations distribute full-body fatigue across simple stations.
Replace swings with 10 deadlifts and use 6 reps at the other stations.
30-minute EMOM: minute 1, 45 single-unders; minute 2, 30 seconds boxer-step practice; minute 3, 25 side hops; minute 4, 30 seconds easy rope; minute 5, rest.
Frequent varied practice builds efficient rope mechanics without excessive impact.
Use simulated turns and reduce each active target by one-third.
30-minute EMOM: minute 1, 5 strict or assisted pull-ups; minute 2, 8 floor presses; minute 3, 8 rows per side; minute 4, 8 strict presses; minute 5, rest.
Six cycles balance upper-body pulling and pressing volume.
Use feet-assisted pulls and 5 light reps for each dumbbell movement.
40-minute EMOM: minute 1, 8 goblet squats; minute 2, 8 Romanian deadlifts; minute 3, 6 rows per side; minute 4, 6 floor presses per side; minute 5, rest.
Eight rotations create substantial strength endurance with planned recovery.
Use a lighter dumbbell and perform 5 reps of each loaded movement.
40-minute EMOM: minute 1, 12 swings; minute 2, 8 goblet squats; minute 3, 8 reverse lunges total; minute 4, 8 suitcase rows total; minute 5, rest.
Eight balanced rotations spread hinge, leg, pull, and grip demands.
Replace swings with 10 deadlifts and use 6 reps at the other stations.
40-minute EMOM: minute 1, 45 single-unders; minute 2, 30 seconds boxer-step practice; minute 3, 25 side hops; minute 4, 30 seconds easy rope; minute 5, rest.
Eight rotations provide high-volume rope practice while managing impact.
Use simulated turns and reduce active targets by one-third.
40-minute EMOM: minute 1, 5 strict or assisted pull-ups; minute 2, 8 floor presses; minute 3, 8 rows per side; minute 4, 8 strict presses; minute 5, rest.
Eight cycles build balanced upper-body strength endurance.
Use feet-assisted pulls and 5 light reps for each dumbbell movement.
15-minute partner EMOM: minute 1 Partner A performs 6 dumbbell hang cleans plus 6 push presses; minute 2 Partner B repeats; minute 3 both rest. Repeat for 5 cycles.
Alternating loaded complexes create high-quality work with substantial recovery and simple pacing.
Use one dumbbell or reduce to 4 cleans and 4 presses. Choose a load that leaves time to recover each minute.
Use the finder well
A useful workout fits the time and equipment you actually have, but it should also support the training effect you need. Conditioning sessions emphasize sustained output, engine sessions build repeatable aerobic work, strength-endurance sessions pair loaded movements with manageable volume, and skill sessions reward movement quality before speed.
The listed time is the working portion. Add enough time to warm up, prepare equipment, rehearse movements, and cool down.
Choose loads and movement variations that preserve the intended pace. Scaling is successful when it keeps the training effect intact.
Random variety is not progress by itself. Save strong matches and repeat them periodically to measure pacing, capacity, and movement quality.
Need a movement standard or a simpler substitute? Search the CrossFit movement database.
Original archive
CrossFit is a registered trademark of CrossFit, LLC. WOD Fever is independently owned and is not affiliated with or endorsed by CrossFit, LLC. Train within your current ability and use qualified coaching when learning unfamiliar movements.