From AMRAPs to EMOMs: The Ultimate Guide to CrossFit-Inspired Workouts

Introduction: CrossFit-inspired workouts offer a diverse range of training methods that can help you improve your strength, endurance, and overall fitness. From AMRAPs (as many rounds as possible) to EMOMs (every minute on the minute), these workouts provide a unique and challenging approach to achieving your fitness goals. In this ultimate guide, we’ll explore the different types of CrossFit-inspired workouts and provide essential tips for incorporating them into your training routine.

1. AMRAP (As Many Rounds As Possible): AMRAP workouts challenge you to complete as many rounds as possible of a prescribed set of exercises within a specific time frame. These workouts promote intensity and endurance. Choose a combination of exercises, such as burpees, box jumps, and kettlebell swings, and set a timer for a designated duration, like 10 or 20 minutes. Push yourself to complete as many quality rounds as you can, aiming for a consistent pace throughout.
2. EMOM (Every Minute On the Minute): EMOM workouts involve performing a specific exercise or set of exercises at the start of every minute for a predetermined number of rounds. For example, you might set a timer for 10 minutes and perform 10 kettlebell swings at the beginning of each minute. Use the remaining time within that minute for rest before starting the next round. EMOMs develop mental toughness, improve conditioning, and allow for structured work and recovery intervals.
3. Chipper Workouts: Chipper-style workouts involve completing a sequence of exercises in a specific order and rep scheme. The goal is to work through all the exercises and reps, similar to chipping away at a large task. For instance, you might start with 100 double unders, then move on to 80 wall balls, 60 kettlebell swings, 40 box jumps, and finish with 20 handstand push-ups. Chipper workouts test your endurance, mental fortitude, and ability to pace yourself.
4. Tabata Training: Tabata workouts consist of high-intensity intervals lasting 20 seconds, followed by 10 seconds of rest, repeated for a total of four minutes per exercise. You can choose a single exercise, such as burpees, or a series of exercises to perform in the Tabata format. This method of training improves cardiovascular fitness, boosts metabolism, and enhances anaerobic capacity. Push yourself to maintain maximum effort during the work intervals.
5. Hero WODs (Workout of the Day): Hero WODs are dedicated to fallen servicemen and women and are designed to honor their memory through challenging workouts. These workouts often combine a variety of movements, including running, bodyweight exercises, and barbell movements. Hero WODs promote mental resilience, physical endurance, and provide an opportunity to reflect on sacrifice and gratitude.
6. Interval Training: Interval training involves alternating between periods of high-intensity work and active recovery. For example, you might sprint for 30 seconds, followed by 30 seconds of walking or jogging. Repeat this cycle for several rounds. Interval training improves cardiovascular fitness, burns calories, and enhances speed and power.
7. Strength-Based Workouts: CrossFit-style training also includes strength-focused workouts that prioritize heavy lifting and building strength. These workouts often involve compound movements like squats, deadlifts, bench presses, and overhead presses. By progressively increasing the weight and focusing on proper form, you can build strength, improve muscle tone, and enhance overall athleticism.

Conclusion: CrossFit-inspired workouts provide a dynamic and effective approach to achieving your fitness goals. Whether you prefer the intensity of AMRAPs, the structured intervals of EMOMs, the challenge of chipper workouts, or the variety of Tabata training, there’s a wide range of options to keep you motivated and push your limits. Incorporate different workout styles into your routine to ensure a well-rounded approach to strength, endurance, and overall fitness. Remember to listen to your body, scale workouts as needed, and prioritize proper form and technique. With the ultimate guide to CrossFit-inspired workouts, you’re ready to embark on an exciting journey toward improved fitness and performance.