Uploaded April 2020 | Updated September 2026, 2 weeks ago
Here is another CrossFit workout for you guys that are working on your fitness from home, and all you need is a pair of dumbbells. We’re posting videos almost every day and you guys are loving them, so keep showing your support by hitting the like button and commenting to let us know if you continue to want daily CrossFit WODs! Today’s workout of the day is a real test of grit and mental toughness with a 20 minute EMOM. Push hard for 4 minutes, and then you’ll get a minute of rest!
Amazon products I recommend to fully furnish your home gym
amazon.com/shop/constantlyvariedfitness
Save 10% off all the amazing Xendurance supplements at checkout through this link
shop.teamxnd.com/cvf/Products?type=2
Save 10% off all apparel at Rolo Athletics with code: CVF10
roloathletics.com/collections/apparel#MainContent
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|Workout Of The Day (WOD)|
EMOM x 20 Minutes
Minute 1- Box step ups
Minute 2- Plank rows
Minute 3- Butterfly sit ups
Minute 4- Front rack reverse lunges
Minute 5- Rest
|Scaled Version|
EMOM x 20 Minutes
Minute 1- Box step ups
Minute 2- Bent over rows
Minute 3- Butterfly sit ups
Minute 4- Bodyweight reverse lunges
Minute 5- Rest
For a whole minute, you will complete as many reps as possible of a certain exercise. Once the next minute hits, you go right into the next movement. You will go through 4 different exercises over the course of the 4 minutes, and then get 1 minute to rest before starting back up again. Your score is the total amount of reps completed during the 4 total rounds of this CrossFit workout.
TIPS:
-Don’t go 100% at the start. You want to save a little bit of energy at the beginning so you can keep pushing during the 4 minutes.
-Rest about 3-8 seconds before the next minute starts. This will allow you to take a couple deep breath before pushing for the next minute, as well as transition so you can start right when that next minute hits.
-Push the 4th minute! Since the 5th minute is your minute of rest, really try to crank out as many lunges as possible because you’ll get to rest right after.
I recommend NOT using dumbbells for the step ups, so you don’t totally fry your legs for the lunges. If you don’t have anything to step on, you can do jumping lunges or regular air squats. If you have a sturdy coffee table at home, they usually do fine for step ups (speaking from personal experience).
EMOMs are such a simple and great way to get the heart rate up and squeeze in a lot of work in a short period of time! If you want to make the workout longer, you could do 25 or 30 minutes, or cut it down to 15 minutes if you only want something short and quick. Either way, this is a killer CrossFit EMOM workout!
Let me know if you want more CrossFit dumbbell workouts, or if you would like me to mix in some other things you might enjoy. Leave any questions you might have in the comments. Let me know what your score was in the comments, leave a like, and subscribe!
Song:
RETRO Xcape by Lahar soundcloud.com/musicbylahar
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
Free Download / Stream: bit.ly/retro-xcape
Music promoted by Audio Library youtu.be/eHHMlcSVBgE
Here is another CrossFit workout for you guys that are working on your fitness from home, and all you need is a pair of dumbbells. We’re posting videos almost every day and you guys are loving them, so keep showing your support by hitting the like button and commenting to let us know if you continue to want daily CrossFit WODs! Today’s workout of the day is a real test of grit and mental toughness with a 20 minute EMOM. Push hard for 4 minutes, and then you’ll get a minute of rest!
Amazon products I recommend to fully furnish your home gym
amazon.com/shop/constantlyvariedfitness
Save 10% off all the amazing Xendurance supplements at checkout through this link
shop.teamxnd.com/cvf/Products?type=2
Save 10% off all apparel at Rolo Athletics with code: CVF10
roloathletics.com/collections/apparel#MainContent
Instagram | instagram.com/constantlyvariedfitness
Facebook | facebook.com/ConstantlyVariedFitness
Twitter | twitter.com/FitnessVaried
|Workout Of The Day (WOD)|
EMOM x 20 Minutes
Minute 1- Box step ups
Minute 2- Plank rows
Minute 3- Butterfly sit ups
Minute 4- Front rack reverse lunges
Minute 5- Rest
|Scaled Version|
EMOM x 20 Minutes
Minute 1- Box step ups
Minute 2- Bent over rows
Minute 3- Butterfly sit ups
Minute 4- Bodyweight reverse lunges
Minute 5- Rest
For a whole minute, you will complete as many reps as possible of a certain exercise. Once the next minute hits, you go right into the next movement. You will go through 4 different exercises over the course of the 4 minutes, and then get 1 minute to rest before starting back up again. Your score is the total amount of reps completed during the 4 total rounds of this CrossFit workout.
TIPS:
-Don’t go 100% at the start. You want to save a little bit of energy at the beginning so you can keep pushing during the 4 minutes.
-Rest about 3-8 seconds before the next minute starts. This will allow you to take a couple deep breath before pushing for the next minute, as well as transition so you can start right when that next minute hits.
-Push the 4th minute! Since the 5th minute is your minute of rest, really try to crank out as many lunges as possible because you’ll get to rest right after.
I recommend NOT using dumbbells for the step ups, so you don’t totally fry your legs for the lunges. If you don’t have anything to step on, you can do jumping lunges or regular air squats. If you have a sturdy coffee table at home, they usually do fine for step ups (speaking from personal experience).
EMOMs are such a simple and great way to get the heart rate up and squeeze in a lot of work in a short period of time! If you want to make the workout longer, you could do 25 or 30 minutes, or cut it down to 15 minutes if you only want something short and quick. Either way, this is a killer CrossFit EMOM workout!
Let me know if you want more CrossFit dumbbell workouts, or if you would like me to mix in some other things you might enjoy. Leave any questions you might have in the comments. Let me know what your score was in the comments, leave a like, and subscribe!
Song:
RETRO Xcape by Lahar soundcloud.com/musicbylahar
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
Free Download / Stream: bit.ly/retro-xcape
Music promoted by Audio Library youtu.be/eHHMlcSVBgE
