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Workouts / E3MOM, five rounds

15 Dec 2025 · HYROX

E3MOM, five rounds

Three sets that rotate every three minutes, five rounds: a short run or erg, then two strength moves.

  • E3MOM
  • 45 min
  • Open & Pro

Equipment: Air bike, Rower, SkiErg, Sandbag, Wall ball, Dumbbells

E3MOM, 5 rounds

  • 1: 200 m run or 600 m air bike · 10 bodyweight squats · 10 burpee broad jumps
  • 2: 200 m row or run · 12 sandbag clean and press (M20 / W10) · 12 push-ups
  • 3: 200 m ski or run · 15 wall balls (M9 / W6) · 10 dumbbell Z press (M10 / W6)

Run it with the timer: open the HYROX timer, pick Custom stations and type the stations of this workout.