Workout Routines

The 4-round CrossFit workout to build powerhouse muscular endurance

Build the strength, skills, and endurance of a CrossFit champ with this EMOM routine.

The 4-round CrossFit workout to build powerhouse muscular endurance
Duration 16
Exercises 4
Equipment Yes

In the CrossFit Open, endurance is one of the main qualities that separates the boys from the men. To improve your stamina, the best tool is the EMOM, or the Every Minute on the Minute training protocol, says Ron Mathews, who owns Reebok CrossFit LAB in L.A.

If you think you've got what it takes, try one of the five workouts that are part of the Open and log your score on gamescrossfit.com (with video proof), or go to a local box—that’s CF slang for “gym”—with an official judge. If not, this workout can help get you there.

Directions

Perform each move at the start of a minute. Whatever time is left after completion will be rest until the top of the next minute when you move to the next exercise. This starts out very manageable, but will get harder as the workload takes a bigger toll and the body wants to rest more.

The 4-round CrossFit powerhouse workout Complete circuit 4 times

Exercise Minute 1:

Rower You'll need: No Equipment How to
Rower thumbnail
1 sets
15 calories reps
Until next minute begins rest

Exercise Minute 2:

Power Clean You'll need: Barbell How to
Power Clean thumbnail
1 sets
10 reps
Until next minute begins rest

Exercise Minute 3:

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
1 sets
40 double-unders reps
Until next minute begins rest

Exercise Minute 4:

Power Jerk You'll need: Barbell How to
CJ Cummings thumbnail
1 sets
10 reps
Until next minute begins rest
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