HyroxGenerate WODProgramsToday's WOD
intermediate emom workoutemom for intermediate athletesadvanced emom workoutbarbell emom wod

Intermediate EMOM Workouts — Build Power, Build Engine

Intermediate EMOMs introduce barbell cycling, gymnastic movements, and complex couplets that develop power alongside conditioning. At this level, EMOMs become a tool for both strength development and high-intensity interval training.

Generate Your WOD — FreeToday's WOD

Sample Workouts

3 scaling options

Box Jumps & Lunges

Save WOD
Intermediate20 minHome GymEMOM

Score

Record completed minutes. A minute counts only when all prescribed work is finished.

Stimulus

Strength endurance under repeatable minute pressure

Target Score

Score completed minutes; finish each work minute with 10-20 sec spare

Time Cap

12 min

Feel

Tight but controlled; no minute should require a sprint finish.

  • - Score: completed minutes. Score completed minutes; finish each work minute with 10-20 sec spare.
  • - Pick reps that leave repeatable breathing room; if two minutes finish under 5 sec spare, reduce the next round.
  • - Stop gymnastics sets 1-2 reps before failure so the next set starts quickly.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

Every Minute on the Minute for 12 minutes — 3 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare. Target: Score completed minutes; finish each work minute with 10-20 sec spare. Stimulus: Strength endurance under repeatable minute pressure.

Box Jump

Min 1 of 4 (repeats every 4 min)

15
Lunges

Min 2 of 4 (repeats every 4 min)

16
Push-ups

Min 3 of 4 (repeats every 4 min)

15
Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#intermediate#20min#home-gym#emom#strength-endurance

Export this WOD to PDF with PRO.

Goblet Squats & Push-ups

Save WOD
Intermediate20 minHome GymEMOM

Score

Record completed minutes. A minute counts only when all prescribed work is finished.

Stimulus

Strength endurance under repeatable minute pressure

Target Score

Score completed minutes; finish each work minute with 10-20 sec spare

Time Cap

12 min

Feel

Tight but controlled; no minute should require a sprint finish.

  • - Score: completed minutes. Score completed minutes; finish each work minute with 10-20 sec spare.
  • - Pick reps that leave repeatable breathing room; if two minutes finish under 5 sec spare, reduce the next round.
  • - Stop gymnastics sets 1-2 reps before failure so the next set starts quickly.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

Every Minute on the Minute for 12 minutes — 3 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare. Target: Score completed minutes; finish each work minute with 10-20 sec spare. Stimulus: Strength endurance under repeatable minute pressure.

Ring Rows

Min 1 of 4 (repeats every 4 min)

12
Goblet Squat

Min 2 of 4 (repeats every 4 min)

1535/26 lb
Push-ups

Min 3 of 4 (repeats every 4 min)

15
Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#intermediate#20min#home-gym#emom#strength-endurance#weightlifting

Export this WOD to PDF with PRO.

Goblet Squats & Dips

Save WOD
Intermediate20 minHome GymEMOM

Score

Record completed minutes. A minute counts only when all prescribed work is finished.

Stimulus

Strength endurance under repeatable minute pressure

Target Score

Score completed minutes; finish each work minute with 10-20 sec spare

Time Cap

12 min

Feel

Tight but controlled; no minute should require a sprint finish.

  • - Score: completed minutes. Score completed minutes; finish each work minute with 10-20 sec spare.
  • - Pick reps that leave repeatable breathing room; if two minutes finish under 5 sec spare, reduce the next round.
  • - Run pace should support the next movement; the score is won by consistent splits, not the fastest first run.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

Every Minute on the Minute for 12 minutes — 3 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare. Target: Score completed minutes; finish each work minute with 10-20 sec spare. Stimulus: Strength endurance under repeatable minute pressure.

Run 200m

Min 1 of 4 (repeats every 4 min)

Goblet Squat

Min 2 of 4 (repeats every 4 min)

1535/26 lb
Dips

Min 3 of 4 (repeats every 4 min)

10
Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#intermediate#20min#home-gym#emom#strength-endurance#running#weightlifting

Export this WOD to PDF with PRO.

Want a different workout every time?

The generator creates a new WOD on every click. Set your level, available equipment, and time — done in seconds.

Generate Unlimited WODs — Free

No account needed · Pro unlocks history, PDF export & personalization

Common Questions

What movements appear in intermediate EMOMs?

Intermediate EMOMs typically include: power cleans, thrusters, pull-ups, toes-to-bar, box jumps, and moderate dumbbell work. These movements require technique but are accessible to athletes with 3–12 months of training.

How should I program my week with intermediate EMOMs?

Use EMOMs for 2–3 sessions per week: one strength-focused EMOM (heavy barbell), one conditioning EMOM (bodyweight/light load/high intensity), and one skill EMOM (gymnastics or technique work).

What barbell weight should I use in an intermediate EMOM?

For power cycling (cleans, snatches): 60–75% of your max. For push pressing or thrusters: 50–65%. In an EMOM, you're doing more total reps than in a strength session — start conservative and increase over weeks.

How do I know if my EMOM is too heavy?

If you're regularly missing the minute (taking longer than 60 seconds to complete the work), the weight is too heavy. A good EMOM leaves you with 15–20 seconds of rest in every round, even by the last round.

Go Pro — unlock everything

Full WOD history · PDF export · Personalized daily workouts · Founder pricing

Free AccountSee Pro Plans

Training safety: scale movements, load and intensity to your experience. Stop when pain or loss of control changes the exercise, and consult a qualified health professional when an injury, pregnancy or medical condition affects training.

Related Workouts

EMOM Workout GeneratorIntermediate AMRAP Workouts20-Minute EMOM30-Minute EMOMBarbell WOD GeneratorBeginner AMRAP Workouts