Train West Van – HYROX
EMOM -Eventually Means Oxygen Missing
32:00 EMOM [4x each station]
Echo Bike 7/10 [+2]
Burpee to Plate 11 [+1] – 15/25lb
Ski 9/12 [+1]
Plate Ground to OH 15 [+2] – 25/45lb
——— Rest 4:00 ———–
WallBalls 16 [+1] – 14/20lb
C2 Bike 11/13 [+1]
MedBall Lunges 14 [+2] – 14/20lb
DB Hang Power Snatch 12 [+2] – 35/50lb
Every time you go through the stations, your reps will increase. The first round of each movement will feel “easy” — you might even question whether it’s a warm-up. Don’t get too comfortable. As the reps build up and there’s no rest between stations, things will start to get spicy 🌶️ real fast.
Each exercise has a set number of reps that increase every round. For example, your first time on the Echo Bike will be 7/10 calories (F/M). By your final round, you’ll be aiming for 13/16 calories. Same bike, same legs… very different feelings.
The same principle applies to all stations. It’s a Progressive EMOM !