HYROX training

E3MOM stations

16 Jun 2026 · E3MOM · 55 min · Open & Pro

EMOM: every minute on the minute: start the work at the top of the minute and rest for whatever is left. E3MOM means every 3 minutes.

E3MOM station 1 · every 3 min · 3 rounds

1Station 1Run 200 or 300 mBurpee broad jumps 12.5 mPush-ups 10

Rest · 2 min

E3MOM station 2 · every 3 min · 3 rounds

1Station 2SkiErg 200 or 300 mWall balls 20 ProSit-ups 15

Rest · 2 min

E3MOM station 3 · every 3 min · 3 rounds

1Station 3Run 200 or 300 mSandbag lunges 25 m Pro

Rest · 2 min

E3MOM station 4 · every 3 min · 3 rounds

1Station 4Row 300 or 400 mSled push 25 m Open

Rest · 2 min

E3MOM station 5 · every 3 min · 3 rounds

1Station 5Sled pull 25 m Open or ProKettlebell swings 10 M24/W16 kgDumbbell snatches per arm 5 M15-20/W8-10 kg

The full workout is in Athlete Pro, Club and White-labelEvery block, the weights per division and a timer that runs the whole session. The race timer stays free.

See the plans Log in

Equipment: SkiErg, Rower, Sled, Sandbag, Wall ball, Kettlebell, Dumbbells

Every three minutes a new station, the same set three times, two minutes rest. Five stations in pairs.