A long EMOM: a new task every minute, for 8 rounds. Ideal for building volume without grinding to a halt, because you are back on the move straight after every station.
EMOM 56 minutes (8 x 7 min)
- Minute 1: 150-200 m run
- Minute 2: 15 m sled push
- Minute 3: 150-200 m run
- Minute 4: 15 m burpee broad jumps
- Minute 5: 150-200 m run
- Minute 6: 12-15 wall balls
- Minute 7: rest
Programmed by our coaches for the CrossFit W HYROX class on Saturday 4 October 2025.
Target effort: RPE 6-7 out of 10
Constantly working, but never completely spent. Finish each task well within the minute so you get a short recovery before the next one starts.
This is a volume day. You should finish feeling like you could have done another round.
| Level | How to do it |
|---|---|
| Beginner | 5 or 6 rounds, 100-150 m runs, light sled, regular burpees instead of broad jumps, 8-10 wall balls. |
| Intermediate | As written, at the lower end of the distances and reps. |
| Pro | As written: 200 m runs, 15 wall balls and the sled at or above race weight. |
- Choose your running distance so you keep 15 to 20 seconds of rest every minute.
- Burpee broad jumps: jump as far as you can land comfortably, and do not step between burpee and jump.
- 56 minutes is long. Drink during the rest minutes.
- Keep the same distances for all 8 rounds. Consistency is the goal.
HYROX takes most athletes between 60 and 90 minutes. That makes your aerobic base the foundation of your race. An EMOM lets you pile up close to an hour of race-specific work at a controlled intensity.
Because the clock decides when you start, you also practise starting every station without hesitating.
Do this workout with a coach
Every week we program HYROX workouts like this one at CrossFit W, with the same stations as on race day.
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