Sixteen minutes on the clock, four stations, one honest test of pacing. This is where you learn to move under fatigue and reset fast between efforts. Lock in and let's work.

Today's Session — STATION EMOM 16

  • 20 PLANK HOLD
  • 1000M RUN
  • 10 WALL BALLS
  • 10 KETTLEBELL GOBLET SQUATS

How this format works

STATION EMOM 16 means every minute on the minute for 16 total minutes, rotating through four movements in order. Minute 1 is 20 plank hold seconds, minute 2 is a 1000m run, minute 3 is 10 wall balls, minute 4 is 10 kettlebell goblet squats — then repeat the cycle four times through. Your rest is whatever time you have left in the minute after finishing the work, so the faster you move, the more you recover. If a station bleeds into the next minute, cap it and jump straight to the next movement to stay on the clock. Four full rounds, then done.

How to attack it

The 1000m run is the pacing anchor — if you can't repeat it four times with breathing room, you're running too hot. Wall balls are where most athletes stall, so pick a split you can hold every round (5-5 or 6-4) rather than blowing up on an unbroken set one and grinding sets three and four. Use the plank minute to reset your breathing, not just survive it — nasal in, controlled out. Goblet squats should feel like active recovery compared to the wall balls, so keep the tempo smooth and get your hands off the bell early.

Form cues

  • 20 PLANK HOLD — Forearms down, body straight, brace your core; don't let hips sag.
  • 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 KETTLEBELL GOBLET SQUATS — Elbows inside knees, chest tall, full depth every rep.

Scale it

Newer to this: Drop the run to 600-800m or a 3-minute steady jog substitution, and cut wall balls and goblet squats to 6-8 reps each. Hold the plank for 15 seconds or drop to knees to keep the position honest. The goal is finishing every minute with time to breathe.

Want more: Bump wall balls to 15 reps, goblet squats to 12 with a heavier bell, and hold the plank the full 30 seconds. Push the 1000m closer to race pace and use the shrinking rest as part of the challenge. If you finish clean, add a fifth round.

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

Gear for this workout

  • Cast-iron kettlebell (16 kg)$$Swings, goblet squats, and carries — the single most-used WOD implement. 16 kg covers most scaling; 24 kg if you're experienced.See options on Amazon →
  • Adjustable dumbbells$$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.