Run EMOM
Every two minutes for twenty: 300 metres and 10 wall balls.
EMOM
≈ 20 min
2 exercises
Coach's note
Ten rounds on a two-minute clock. The rest shrinks as you tire, which is the whole point of it.
The session
- 1
Compromised Run
10 sets · 300 m · 1 min · 14.0–14.8 km/h · 4:03–4:18 /km
Run immediately after a station to train the transition.
- 2
Wall Balls
10 x 10
75/100 wall balls. Break into planned sets before you have to.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Run EMOM as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore EMOM workouts
- Station EMOMTwenty minutes, a new movement every minute.
- Hybrid EMOMTwenty-four minutes rotating burpees, wall balls, row and run.
- Death By BurpeesOne burpee the first minute, two the second, until you cannot.
- Strength EMOMSixteen minutes alternating a heavy pull and a hard set of pull-ups.
- Erg EMOMTwenty minutes alternating rower and SkiErg.
- Grip & Core EMOMTwelve minutes rotating holds, hangs and trunk work.