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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
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.
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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.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

  1. Quadsmain in 6, also in 2
  2. Glutesmain in 6, also in 3
  3. Absmain in 2, also in 9
  4. Hamstringsmain in 1, also in 8
  5. Shouldersmain in 3, also in 5
  6. Calvesmain in 2, also in 4

Hardly touched: Adductors, 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)