Workouts / E3MOM sets and 100 wall balls
25 Feb 2026 · HYROXE3MOM sets and 100 wall balls
Four E3MOM sets of 9 minutes: a 300 m run and two moves, three times, then 3 min recovery. Bonus: 100 wall balls.
Equipment: Sandbag, Wall ball, Rower, SkiErg
E3MOM: every set 3 times (9 min), 3 min recovery
- 1: 300 m run · 10 burpee broad jumps · 20 squats
- 2: 300 m run or row · 12 sandbag clean and press (Open) · 15 push-ups
- 3: 300 m run · 20 wall balls (Pro) · 15 sit-ups
- 4: 300 m run or ski · 20 bodyweight walking lunges total · 20 broad jumps
The full workout is in Athlete Pro, Club and White-labelEvery block, the weights per division and new workouts the day they land. The timer stays free.
Run it with the timer: open the HYROX timer, pick Custom stations and type the stations of this workout.