HYROX station EMOM (no sled needed)
A 24-minute EMOM rotating through four HYROX-style stations, built for gyms without a sled lane or SkiErg.
- Level
- Intermediate
- Duration
- 40 min
- Equipment
- Medicine ball, Kettlebell, Rowing machine
- Access
- FreeWorkout
Who it’s for: Intermediate exercisers preparing for HYROX whose gym has no sled or SkiErg.
Most gyms don’t have a sled lane or a SkiErg, but you can still train the station side of HYROX. Every minute, on the minute, you complete one station’s work, then rest for whatever is left of that minute.
The four-station rotation repeats six times, so you practise the same movements under rising fatigue — which is what the second half of a race feels like. If you finish a station in under 40 seconds, the load or reps are too easy; if you can’t finish inside the minute, scale them down so you keep the rhythm.
What the session involves
- An 8-minute easy row to warm up
- A 24-minute EMOM: wall balls, kettlebell swings, row, burpees, repeated six times
- A 5-minute easy cool-down
The session
RPE is how hard an effort feels, from 1 (very easy) to 10 (as hard as you can go).
Warm-up
- 8 min · RPE 3
Conditioning
EMOM: every minute on the minute, for 24 minutes
- Wall Ball Shot6 × 12
Minute 1
- Kettlebell Swing6 × 15
Minute 2
- Rowing Machine150 m
Minute 3
- Burpees6 × 8
Minute 4: jump forward after each one if you have room, like a burpee broad jump
Cool-down
- Easy walk or row5 min · RPE 2
Before you start
- This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Related
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