Today is all about mixing race-day movements with a clock that keeps you honest. Station EMOM 16 delivers a steady grind of pulling, lunging, core work, and running with zero room to drift. Set your watch, load your sled, and lock in.

Today's Session — STATION EMOM 16

  • 25M SLED PULL
  • 30M SANDBAG LUNGES
  • 10 V-UPS
  • 1000M RUN

How this format works

Station EMOM 16 means 16 total minutes on the clock, rotating through four stations, one movement per minute. Minute 1 is the 25M sled pull, minute 2 is 30M sandbag lunges, minute 3 is 10 V-ups, and minute 4 is a 1000M run. Whatever time is left after finishing the work is your rest before the next minute begins. You will cycle through this rotation four times for a full 16-minute block. If a station runs long, cut the next station short to stay on the clock.

How to attack it

The 1000M run is the anchor here, so pick a pace you can hold on round four, not round one. Most athletes blow up on the sled pull by muscling it instead of driving through the legs with short, punchy steps. Break the sandbag lunges into two smooth halves rather than stopping mid-length, and keep V-ups unbroken with controlled breathing at the top of each rep. Exhale on the way up, inhale on the descent, and use the run to reset your rhythm.

Form cues

  • 10 V-UPS — Lie flat, lift legs and torso together to form a V, touch toes.
  • 1000M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.

Scale it

Newer to this: Drop the sled load or shorten the pull to 15M, and cut the sandbag lunges to 20M with a lighter bag or bodyweight. Reduce V-ups to 6 reps or swap for tuck-ups, and shorten the run to 600M so you keep the EMOM structure intact.

Want more: Add load to the sled and sandbag, and push V-ups to 15 reps with a slow 2-second hold at the top. Aim to finish the 1000M run under 4 minutes each round to bank rest, and treat that saved time as fuel for a faster sled pull next round.

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

Gear for this workout

  • 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 →

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