Station EMOM
Twenty minutes, a new movement every minute.
EMOM
≈ 20 min
4 exercises
Coach's note
Every minute on the minute, rotating. Whatever is left of the minute is your rest.
The session
- 1
Wall Balls
5 x 12
75/100 wall balls. Break into planned sets before you have to.
- 2
Burpees
5 x 8
Chest to floor, stand tall. Pace them, do not sprint.
- 3
Kettlebell Swing
5 x 15
Explosive hip hinge. Power from the hips, not the arms.
- 4
Jump Rope
5 sets · 40s
Low impact conditioning and ankle stiffness work.
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 Station 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
- 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.
- Run EMOMEvery two minutes for twenty: 300 metres and 10 wall balls.
- Grip & Core EMOMTwelve minutes rotating holds, hangs and trunk work.