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 (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.


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.