Hybrid EMOM
Twenty-four minutes rotating burpees, wall balls, row and run.
Coach's note
Six rounds of four minutes, four race movements. If a minute runs long, drop a rep rather than eat the next minute's rest.
The session
- 1
Burpee Broad Jump
6 x 10
80m burpee broad jumps. Control breathing, consistent jump distance.
- 2
Wall Balls
6 x 12
75/100 wall balls. Break into planned sets before you have to.
- 3
Rowing
6 sets · 250 m · 1 min
1000m row. Legs-back-arms, target a repeatable split.
- 4
Compromised Run
6 sets · 250 m · 1 min · 14.5–15.5 km/h · 3:53–4:07 /km
Run immediately after a station to train the transition.
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 Hybrid 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.
- 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.
- Run EMOMEvery two minutes for twenty: 300 metres and 10 wall balls.
- Grip & Core EMOMTwelve minutes rotating holds, hangs and trunk work.