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EMOM 7, two rounds

6 Jul 2026 · EMOM · 45 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 7 · 2 rounds · 2 min rest between rounds

round 1round 2
1Wall balls2025
2Run150 m200 m
3Sled pull12.5 m Open12.5 m Pro
4Sled push25 m Open25 m Pro
5Burpee broad jumps1014
6SkiErg150 m200 m
7Rest and reset

Equipment: Wall ball, Sled, SkiErg

Seven minutes on the minute, twice, with the second round heavier and longer.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

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

Hardly touched: Adductors, 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)