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Workouts / E3MOM stations

16 Jun 2026 · HYROX

E3MOM stations

Every three minutes a new station, the same set three times, two minutes rest. Five stations in pairs.

  • E3MOM
  • 55 min
  • Open & Pro

Equipment: SkiErg, Rower, Sled, Sandbag, Wall ball, Kettlebell, Dumbbells

Format

  • Every 3 min a new set; 3 × the same set, then 2 min rest
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.
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Run it with the timer: open the HYROX timer, pick Custom stations and type the stations of this workout.