12-Minute EMOM HYROX Workout
Twelve minutes, four movements, three times through: work the reps, rest whatever is left of the minute. Short enough to add to the end of a run day, structured enough that it teaches you to leave something in the tank.
- 12 min
- intermediate
- Full gym
- EMOM
rower · wall ball · dumbbells
Trains Rowing, Wall balls, Burpee broad jumps
The session · 3 blocks · 22 min of work
01
Warm-up
5 min- Row easy 1 set · 500m
- Squats, push-ups, arm swings 1 set · 2 min
02
EMOM 12
12 minEvery minute on the minute, complete the reps then rest until the next minute starts.
- Minute 1: row 3 cycles · 15 calories · rest remainder of minute Aim to finish in 45 seconds. If it takes 58, drop to 12 calories.
- Minute 2: wall balls 3 cycles · 20 · rest remainder of minute Unbroken. This is the rep that should be hard by cycle 3.
- Minute 3: burpee broad jumps 3 cycles · 10 · rest remainder of minute Same jump distance every rep.
- Minute 4: dumbbell thrusters 3 cycles · 12 · rest remainder of minute Full lockout. No half reps to buy rest.
03
Cool-down
5 min- Walk or easy row 1 set · 3 min
- Shoulder and quad stretch 1 set · 45s each
Coaching notes
- The rest is the training. If you are finishing every minute with no time left, the numbers are too high and the session becomes a 12-minute grind instead of an EMOM.
- Pick rep counts that leave 15 seconds spare in cycle 1. That spare time disappearing by cycle 3 is exactly the intended shape.
- EMOM work teaches the pacing discipline that stops you sprinting the first wall ball set on race day.
scale the load before you scale the rest
The RoxHype app
This session, in a week that fits your race.
The app schedules it, times it, and moves the rest of the week when life gets in the way.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
Where this fits
EMOM, AMRAP and finishers Clock-driven formats: every minute on the minute, as many rounds as possible, and short finishers. Rowing times Typical and top-10% times from real races. Pick a target, then train for it. Put it in a plan Sequence it into a week built around your race date and weakest station.
How this type of session is used in the app
| Metcon sessions completed in the app | 9,104 |
| Metcon workouts saved in the app | 841 |
| Share of all 76,593 completed sessions | 11.9% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every metcon session logged in the RoxHype app, not just this one.
Two more like this
Daily HYROX Mixed Workout The default day: a bit of erg, a bit of strength, a bit of station work, in a shape you can drop into any week without thinking about where it fits. Balanced enough to repeat, varied enough not to bore you into skipping it.
- 40 min
- intermediate
- Full gym
- 20 min
- intermediate
- Full gym
Questions people ask
How do I scale this?
Sets, reps and rest are written for a intermediate athlete. Scale the load first and the rest second. If the movement falls apart, drop the weight before you add rest.
Where does this fit in a plan?
One session is a session. Sequence it into a week built around your race date and your weakest station on the training plan, or let the generator write one in the same format around your kit and time.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
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