EMOM 20: HYROX Station Crusher
Four HYROX station movements on a rotating minute for twenty minutes: row, ski, burpee broad jumps, lunges. Five cycles of each, with the rest shrinking naturally as fatigue accumulates. Built to train work capacity and station pacing at the same time.
- 20 min
- intermediate
- Full gym
- EMOM
rower · SkiErg · dumbbells · wall ball
Trains Rowing, SkiErg, Burpee broad jumps, Sandbag lunges
The session · 3 blocks · 32 min of work
01
Warm-up
6 min- Row and ski, 2 minutes each 1 set · 4 min Easy. Find your stroke before the clock starts.
- Lunges and arm swings 1 set · 2 min
02
EMOM 20
20 minRotate through the four movements, one per minute, five times.
- Rowing sprints 5 cycles · 12 calories · rest remainder of minute Stroke rate 28 to 30. Powerful leg drive, do not rush the recovery.
- SkiErg power pulls 5 cycles · 15 calories · rest remainder of minute Engage the core, pull through to the hips. Hold a consistent split.
- Burpee broad jumps 5 cycles · 8 reps · rest remainder of minute Explosive jump, soft landing, consistent distance.
- Walking lunges 5 cycles · 20 reps · rest remainder of minute Alternate legs, upright torso. Add a dumbbell or sandbag if it is too easy.
03
Cool-down
6 min- Easy row 1 set · 4 min Damper 3. Flush the legs.
- Hip flexor and lat stretch 1 set · 60s each
Coaching notes
- Write the four numbers down before you start. Adjusting mid-session is how an EMOM turns into a guess.
- Cycle 4 is the honest one. If you are still finishing with 15 seconds to spare in cycle 4, go up 2 calories next week.
- This is the cheapest way to get four station patterns into 20 minutes. Use it on days when the gym is busy and the sled is taken.
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
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
- 30 min
- advanced
- 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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