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E3MOM, eight stations

26 Nov 2025 · E3MOM · 50 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 · every 3 min · 2 rounds

1Run 500 m option 2: 600 m
2Sled push 37.5 m Pro
3Run 400 m option 2: 500 m
4Burpee broad jumps 45 m option 2: 60 m
5Run 300 m option 2: 500 m
6Farmers carry 160 m option 2: 200 m
7SkiErg 300 m option 2: 500 m
8Wall balls 30 option 2: 50

Equipment: Sled, Farmers handles, SkiErg, Wall ball

Eight race stations, a new one every three minutes, two rounds for 48 minutes of work. Pick option 1 or the longer option 2.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

  1. Quadsmain in 4, also in 1
  2. Glutesmain in 3, also in 3
  3. Calvesmain in 2, also in 3
  4. Absmain in 2, also in 4
  5. Hamstringsmain in 1, also in 4
  6. Shouldersmain in 2, also in 2

Hardly touched: Biceps, Adductors, Lower back, Upper back, Neck

Warm-up and rest are not counted. Main muscle = 1 point, also worked = 0.5 point, per station and per round.

Muscle maps: MuscleMap (MIT)