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E3MOM sets and 100 wall balls

25 Feb 2026 · E3MOM + bonus · 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.
For time
work through the list once, as fast as you can; the clock counts up.

E3MOM set 1 · every 3 min · 3 rounds

·Run 300 m
·Burpee broad jumps 10
·Squats 20
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 plansLog in

Equipment: Sandbag, Wall ball, Rower, SkiErg

Four E3MOM sets of 9 minutes: a 300 m run and two moves, three times, then 3 min recovery. Bonus: 100 wall balls.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

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

Hardly touched: Biceps, Forearms, Obliques, Adductors, Lats, Traps, 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)