HYROX EMOM Workouts: Boost Strength and Endurance
February 10, 2025
BY HANNA BLASHCHUK
HYROX EMOM workouts are the perfect blend of strength, cardio, and endurance training. As HYROX gains popularity worldwide, these high-intensity sessions offer a time-efficient way to improve power, stamina, and overall fitness. In this article, you’ll learn what HYROX is, why it’s becoming a global fitness phenomenon, and how to incorporate two challenging 12-minute EMOM workouts into your training routine. Prepare to build full-body strength, burn calories, and boost your performance—whether you’re training for a HYROX event or just want to push your limits!
What is a HYROX EMOM workout?
HYROX is a global fitness race that combines functional strength, endurance, and high-intensity cardio. Unlike CrossFit or obstacle course races, HYROX focuses on standardized workouts and events—making it easy to track your progress over time. Competitors perform eight workout stations, each separated by a 1-kilometer run.
Why is HYROX Becoming So Popular?
HYROX is gaining popularity because it caters to both endurance athletes and strength enthusiasts. It’s accessible for all fitness levels while still offering a challenge for competitive athletes. The standardized format allows consistent benchmarking, which makes it easy to set goals and measure improvements.
Benefits of HYROX Workouts
- Increased Endurance and Stamina: The combination of running and functional fitness builds cardiovascular strength.
- Full-Body Strength: Exercises target multiple muscle groups.
- Fat Burning and Conditioning: High-intensity circuits maximize calorie burn.
- Mental Toughness: Pushing through intense, time-based workouts builds discipline and resilience.
12-Minute HYROX EMOM Workouts
Warm-Up: Prepare for Success
Before jumping into these high-intensity EMOMs, it’s essential to warm up properly to prevent injury and boost performance.
Warm-Up Routine (5–7 Minutes)
Light Cardio: 2 minutes of rowing or biking at an easy pace.
Dynamic Stretches:
Leg Swings – 10 per leg
Arm Circles – 10 per direction
Walking Lunges with Torso Twist – 10 reps
Mobility Work: Focus on hips, shoulders, and ankles with 30-second holds for each stretch.
EMOM 1: Full-Body Strength and Power
| Station | Excercise | Reps/Calories |
|---|---|---|
| 1 | Rowing Machine | 15 calories (men) / 12 calories (women) |
| 2 | Dual Kettlebell Walking Lunges | 20 reps |
| 3 | Burpees | 10-12 reps |
| 4 | Dual Dumbbell Cleans | 10 reps |
Exercise Breakdown and Instructions
- Rowing Machine: Focus on strong, explosive strokes. Drive through your legs, engage your core, and finish with a pull toward your chest.
- Dual Dumbbell Walking Lunges: Hold a kettlebell in each hand at your sides. Step forward, lowering your back knee toward the ground. Alternate legs with each step.
- Burpees: Start standing. Drop into a push-up position, perform a push-up, then jump back up explosively.
- Dual Dumbbell Cleans: Begin with the dumbbells at your sides. Use a hip hinge to bring the weights to your shoulders in a single, fluid motion, keeping your back straight
Recommended Dumbbell Weights
| Level | Men (per hand) | Women (per hand) |
|---|---|---|
| RX (Advanced) | 50 lb (22.5 kg) | 35 lb (16 kg) |
| Intermediate | 35 lb (16 kg) | 25 lb (11 kg) |
| Beginner | 20 lb (9 kg) | 15 lb (7 kg) |
Target Muscles and Fitness Benefits
- Rowing Machine: Full-body cardio focusing on legs, back, and arms; improves endurance and power.
- Walking Lunges: Builds lower-body strength (quads, glutes, hamstrings) and stability.
- Burpees: Enhances explosive power and overall conditioning.
- Dumbbell Cleans: Develops strength and coordination, targeting the posterior chain (hamstrings, glutes, and lower back).
Pro Tip: Maintain steady pacing on the rower to avoid burnout in later rounds.
EMOM 2: Core Strength and Conditioning
| Station | Excercise | Reps/Calories |
|---|---|---|
| 1 | Echo Bike | 18 calories (men) / 15 calories (women) |
| 2 | Hollow Body Rocks | 10 reps |
| 3 | Wall Balls | 10 reps (20 lb men / 12 lb women) |
| 4 | Plank Shoulder Taps | 30 reps |
Exercise Breakdown and Instructions
- Echo Bike: Push and pull aggressively while keeping a steady cadence. Focus on maintaining a consistent pace.
- Hollow Body Rocks: Lie on your back with your arms overhead and legs extended. Engage your core and rock back and forth without losing form.
- Wall Balls: Hold the medicine ball at chest height. Squat deeply, then explode upward, throwing the ball to a target overhead.
- Plank Shoulder Taps: In a high plank position, tap your left shoulder with your right hand, then alternate. Keep your hips steady and core engaged.
Target Muscles and Fitness Benefits
- Echo Bike: High-intensity cardio that strengthens legs and improves cardiovascular capacity.
- Hollow Body Rocks: Builds core stability and endurance.
- Wall Balls: Full-body conditioning with a focus on quads, glutes, and shoulders.
- Plank Shoulder Taps: Enhances core strength and shoulder stability while improving balance.
Pro Tip: Maintain steady pacing on the echo bike to avoid burnout in later rounds.
Wrapping Up
HYROX EMOM workouts are a powerful way to blend cardio and strength, helping you build endurance, increase power, and burn fat. These high-intensity circuits are designed to push your limits and elevate your fitness, whether you’re preparing for a HYROX event or simply looking to level up your training. Challenge yourself with these workouts, track your progress, and adjust the weights and reps to match your current fitness level. Ready to take your fitness to the next level? Dive into these workouts and feel the results. See you at the finish line of your next HYROX challenge!
