Sixteen minutes on the clock, three movements, one steady grind. Today we're mixing core control with a repeatable run pace to build the kind of engine that holds up late in a HYROX race. Set your timer, own your minute, and let's move.

Today's Session — STATION EMOM 16

  • 20 PLANK HOLD
  • 10 V-UPS
  • 400M RUN

How this format works

Station EMOM 16 means every minute on the minute, you rotate through the movements in order for 16 total minutes. Minute 1 is the plank hold, minute 2 is V-ups, minute 3 is the 400m run, and then you cycle back to the plank to start round two. Any time left in the minute after finishing your work is your rest before the next station begins. You'll complete just over five full rounds across the 16 minutes. The clock doesn't stop, so the faster you work, the more recovery you earn.

How to attack it

The 400m is the pacing anchor here, everything else is built around getting back to the line ready to run again. Aim for a run split you can hit five times in a row without falling apart, usually 10 to 20 seconds slower than your all-out 400. On the V-ups, break into two sets of five if your hip flexors start to load up, and keep breathing steady through the plank instead of holding your breath. If a station eats too much of the minute, dial back the intensity on the next run to keep the rotation clean.

Form cues

  • 20 PLANK HOLD — Forearms down, body straight, brace your core; don't let hips sag.
  • 10 V-UPS — Lie flat, lift legs and torso together to form a V, touch toes.
  • 400M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.

Scale it

Newer to this: Drop the plank to 15 seconds on the knees and reduce V-ups to 6 reps with a tuck variation instead of a full V. Shorten the run to 300m or 200m so you can still get back to the plank with time to reset. The goal is finishing each station inside the minute, not chasing volume.

Want more: Add a 10lb plate on the low back during the plank and extend to 30 seconds, then push V-ups to 15 reps with a slow 3-second lower. Hold your 400m splits within 5 seconds of your target pace for all rounds, and if you're finishing with 20+ seconds of rest, tighten the run pace instead of adding reps.

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Want this adapted to you? Composite Athlete builds HYROX training off your numbers — stations, pacing, and progressions tuned to where you actually are. Start your plan at Composite Athlete →

Fuel the work: high-protein recipes with full macros at TryThisFuel.

Gear for this workout

  • Adjustable dumbbells$$Thrusters, snatches, lunges with load — adjustable dumbbells cover the widest range of WOD movements per dollar.See options on Amazon →
  • Cross-training shoes$$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.