HYROX trainingE3MOM, five rounds
- 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 · 5 rounds
1Set 1Run 200 m or 600 m air bikeBodyweight squats 10Burpee broad jumps 10
2Set 2Row or run 200 mSandbag clean and press 12 M20/W10 kgPush-ups 12
3Set 3Ski or run 200 mWall balls 15 M9/W6 kgDumbbell Z press 10 M10/W6 kg
Equipment: Air bike, Rower, SkiErg, Sandbag, Wall ball, Dumbbells
Three sets that rotate every three minutes, five rounds: a short run or erg, then two strength moves.
What this workout hits
Not usedLessMore
Most worked
Hardly touched: Biceps, Forearms, Obliques, Adductors, Lats, Traps, Lower 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)