Today is all about rhythm and repeatability. Four stations, sixteen minutes on the clock, and one simple rule: get the work done, then own the rest. This is HYROX-style training at its purest — mixed modal, moving under a ticking clock.

Today's Session — STATION EMOM 16

  • 10 WALL BALLS
  • 25M SLED PULL
  • 10 BOX STEP-UPS
  • 800M RUN

How this format works

STATION EMOM 16 means every minute on the minute for 16 total minutes, rotating through the four movements in order. Minute 1 is 10 wall balls, minute 2 is a 25m sled pull, minute 3 is 10 box step-ups, minute 4 is an 800m run — then repeat the cycle four times through. Whatever time is left in the minute after you finish the work is your rest before the next station starts. One full round takes four minutes, and you will complete four rounds total. Note: the 800m run will bleed past the minute mark for most athletes — treat that station as a straight effort and jump right back into wall balls when you return.

How to attack it

The wall balls and step-ups are your recovery stations relative to the sled and the run, so keep them unbroken and controlled. Most people fall apart on round three when the sled starts feeling heavy and the run legs turn to concrete — plan for that by pacing the first 800m 10-15 seconds slower than you think you can hold. Breathe in a 2-in, 2-out rhythm on the run and reset your breath during the walk back from the sled. If you know the run will spill over the minute, accept it and move — do not sprint to catch the clock.

Form cues

  • 10 WALL BALLS — Squat deep, drive up, throw to target in one motion; catch and ride it straight back down.
  • 10 BOX STEP-UPS — Whole foot on the box, drive through the heel, stand tall at the top.
  • 800M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.

Scale it

Newer to this: Drop the wall balls to 6 reps with a lighter ball, shorten the sled to 15m or lighten the load, and reduce the run to 400m. If the 400m still cuts into your next station, walk-jog it and prioritize finishing all four rounds over hitting every number.

Want more: Add 2 reps to the wall balls and step-ups, load the sled heavier, or hold a light dumbbell in each hand for the step-ups. Advanced athletes can also push the run pace to threshold and use the shortened rest window as the real challenge of the day.

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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.