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EMOM 6 × 7 rounds, easy or hard

20 May 2026 · EMOM · 60 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.

EMOM 6 · 7 rounds · 2 min rest between rounds

1SkiErg 150 m easy, 200 m hard
2Sled push 12.5 m Open easy, Pro hard
3Sled pull 12.5 m Open easy, Pro hard
4Burpee broad jumps 12.5 m easy, 18.75 m hard
5Sandbag lunges 18.75 m Open easy, Pro hard
6Wall balls 20 Open easy, Pro hard

Equipment: SkiErg, Sled, Sandbag, Wall ball

Six stations on the minute, seven rounds, each with an easy and a hard version.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

  1. Glutesmain in 4, also in 2
  2. Quadsmain in 4, also in 1
  3. Shouldersmain in 2, also in 3
  4. Absmain in 1, also in 5
  5. Hamstringsalso in 6
  6. Tricepsmain in 1, also in 3

Hardly touched: Obliques, 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)