Today is a grinder that rewards patience and repeatability. Four stations, twenty minutes, one clock — you'll touch running, unilateral loading, core, and hinge power in every rotation. Lock in and let the minute dictate the work.
Today's Session — STATION EMOM 20
- 400M RUN
- 30M SANDBAG LUNGES
- 20 PLANK HOLD
- 15 KETTLEBELL SWINGS
How this format works
STATION EMOM 20 means every minute on the minute for 20 total minutes, rotating through the four movements in order. Minute 1 is the 400m run, minute 2 is 30m sandbag lunges, minute 3 is the 20-second plank hold, minute 4 is 15 kettlebell swings — then repeat for five full rounds. Your rest is whatever time is left in each minute after you finish the work, so faster reps buy you more recovery. If a movement bleeds past the minute, cap it there and jump straight into the next station on the following minute. Track your run times each round to see how well you're holding pace.
How to attack it
The run is the swing station of this workout — go too hot and you'll bury yourself by round three. Aim for a 400m pace that leaves you 15 to 20 seconds of rest, and hold that same window every round. On lunges, take controlled steps and breathe on every plant; on swings, break into two sets of 8 and 7 only if grip starts to fade, otherwise ride one unbroken set. The plank is your reset — use it to steady your breathing before the swings come around again.
Form cues
- 400M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.
- 20 PLANK HOLD — Forearms down, body straight, brace your core; don't let hips sag.
- 15 KETTLEBELL SWINGS — Hips snap, arms are ropes; the bell floats, you don't lift it.
Scale it
Newer to this: Drop the run to 300m or 250m to protect your recovery window, and cut the sandbag lunges to 20m or use bodyweight walking lunges. Reduce the plank to 15 seconds and the swings to 10 reps at a lighter bell so every station finishes with time to spare.
Want more: Push the run to 450m and add a heavier sandbag, or move to overhead lunges if the load allows. Extend the plank to 30 seconds and bump swings to 20 reps, keeping the same 20-minute clock so your rest shrinks with every round.
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Fuel the work: high-protein recipes with full macros at TryThisFuel.
Gear for this workout
- Cast-iron kettlebell (16 kg)$$Swings, goblet squats, and carries — the single most-used WOD implement. 16 kg covers most scaling; 24 kg if you're experienced.See options on Amazon →
- Cross-training shoes$$Running plus burpees plus lifting in one workout — you want a stable trainer, not a soft running shoe.See options on Amazon →
Disclosure: if you buy through these links, Try HYROX may earn a commission at no extra cost to you. Picks match the equipment this workout uses.