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EMOM 6, four rounds

13 Aug 2026 · EMOM + finisher · 50 min · Open

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.
Finisher
a short, hard last block to empty the tank.

EMOM 6 · 4 rounds · 2 min rest between rounds

1Run 100 m (option 2: 150 m)
2SkiErg 100 m (option 2: 125 m)
3Run 100 m (option 2: 150 m)
4Row 50 m (option 2: 100 m)
5Run 100 m (option 2: 150 m)
6Sled push 25 m Open

Reset · 2 min

Finisher · for time · 4 rounds

round 1round 2round 3round 4
·Sled push6.25 m12.5 m18.75 m25 m
·Push-ups681012
·Box jumps681012
·Farmers carry6.25 m12.5 m18.75 m25 m
·LungesOpen +4 every roundOpen +4 every roundOpen +4 every roundOpen +4 every round

Tap an exercise to put names or a note there: who starts where.

Ready
1:00

Elapsed 0:00 · Left 32:00

Equipment: SkiErg, Rower, Sled, Box

Six minutes on the minute, four rounds, with a short or a long option. Then a finisher that grows every round.

Open as quick timerOpen in the timer
Front view
Back view

What this workout hits

Not usedLessMore

Most worked

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

Hardly touched: Biceps, Adductors, Lower back, Neck

Stations counted

  • Run ×12
  • SkiErg ×4
  • Row ×4
  • Sled push ×8
  • Push-ups ×4
  • Box jumps ×4
  • Farmers carry ×4
  • Lunges ×4

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)