Twenty minutes on the clock, four stations, one job: keep moving. Today's session builds the exact engine HYROX demands — running under fatigue, then straight into loaded work. Lock in and let's go.

Today's Session — STATION EMOM 20

  • 1000M RUN
  • 30M SANDBAG LUNGES
  • 10 WALL BALLS
  • 10 DUMBBELL PUSH PRESS

How this format works

STATION EMOM 20 means twenty minutes total, with a new movement starting every minute on the minute. You'll rotate through the four stations in order: minute 1 is the run, minute 2 is sandbag lunges, minute 3 is wall balls, minute 4 is dumbbell push press — then repeat for five full rounds. Your rest is whatever time you have left in the minute after finishing the work. The faster you complete each station, the more recovery you earn before the next one starts. If a station bleeds into the next minute, cap it and move on to stay with the clock.

How to attack it

The 1000m run is the pacer here — go too hot and the lunges and push press fall apart by round three. Aim for a run pace that leaves you 15-20 seconds of rest, and treat that window as real recovery, not a scramble. Break the wall balls only if you have to; unbroken sets keep the rhythm and the clock friendly. On the push press, use the leg drive and breathe at lockout — one clean exhale per rep keeps your heart rate from spiking. Most people fade on round four, so hold something back early and spend it on the back half.

Form cues

  • 1000M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.
  • 10 WALL BALLS — Squat deep, drive up, throw to target in one motion; catch and ride it straight back down.
  • 10 DUMBBELL PUSH PRESS — Dip, drive with the legs, press to lockout; no lean-back.

Scale it

Newer to this: Shorten the run to 800m or 600m to protect your rest window, and drop wall balls and push press to 6-8 reps each. Use a lighter sandbag or swap in bodyweight walking lunges for 20m. The goal is finishing each station inside the minute with breath to spare.

Want more: Add 2 reps to wall balls and push press, or extend the run to 1200m if you're consistently finishing with 25+ seconds of rest. Go unbroken on every station and treat the last 10 seconds of each minute as active reset, not full rest. For a real test, run the full 20 minutes without dropping the sandbag or the dumbbells between 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.