HYROX Engine: EMOM 24 to Build Power
Looking to test your full-body endurance and build unstoppable strength? Meet today’s HYROX ENGINE EMOM 24 — a finely tuned, high-intensity session designed to push your limits and keep your engine running hot.
This EMOM-style (Every Minute On the Minute) workout rolls through seven powerhouse stations, with three rounds at each before moving on to the next. That’s 24 minutes of structured, high-effort intervals designed to mimic the relentless grind of a HYROX event.
The Breakdown:
- SkiErg – 200m
Dial in your rhythm and fire up your posterior chain. Quick, efficient strokes matter here. - Wall Balls – 20 reps
Leg drive meets coordination. Stay tall, use your hips, and breathe with purpose. - KB Swings – 20 reps
Power through your hips, not your arms. Drive the bell to eye level or overhead depending on your progression. - Sandbag Side Lunges – 16 total
Target your glutes, quads, and adductors. Control is everything—don’t rush the reps. - Ball Slams – 15 reps
Explosive and satisfying. Focus on speed and slam with intent. - Farmer Carry – 40m
Grip, core, and posture check. Stay tight and walk with purpose. - DB Clean & Press – 8 each side
A combo move that will light up your entire body. Core tight, press strong, and keep those reps clean.
You’ll hit each movement on the minute for three minutes, then immediately shift to the next station. It’s a battle of consistency, control, and mental drive—an incredible simulation of the transitions and movement demands in an actual HYROX race.
At-Home Adaptations:
No SkiErg or sandbag? Sub the SkiErg with burpees (10-12 reps) or high knees (30 seconds). For side lunges, load up a backpack or use a single dumbbell or kettlebell. Ball slams can be replaced with ground-to-overhead objects or speedy sprawls.
Coaching Tips:
- Pace Early: The first round can feel “easy.” Don’t be fooled. That EMOM clock comes quick, and fatigue adds up fast.
- Track Your Rounds: Write down your reps or make mental notes. Use this as a benchmark WOD to track future gains.
- Form First: High reps and EMOM formats can tempt shortcuts. Stay sharp on technique—especially on the clean & press and swings.
- Use Transitions Wisely: A few deep breaths before the next round can make or break your performance.
Whether you’re training for a HYROX race or just chasing a brutal, rewarding sweat, this WOD delivers the goods. Grip strength, cardio, explosive power, and mental toughness—all packed into 24 minutes of structured chaos.
Want more workouts like this? The Academy of Self Defense in Santa Clara runs HYROX-style group fitness classes that build strength, grit, and next-level conditioning—no matter your experience level.
Ready to take it further?
Try two weeks for free and see what the buzz is about. Challenge your limits. Find your crew. Build your engine.
