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Workouts / EMOM 7, two rounds

6 Jul 2026 · HYROX

EMOM 7, two rounds

Seven minutes on the minute, twice, with the second round heavier and longer.

  • EMOM
  • 45 min
  • Open & Pro

Equipment: Wall ball, Sled, SkiErg

EMOM 7 min, 120 s recovery, 2 rounds

  • Minute 1: 20 wall balls, round 2: 25
  • Minute 2: 150 m run, round 2: 200 m
  • Minute 3: 1 lane sled pull Open, round 2: 1 lane Pro
  • Minute 4: 2 lanes sled push Open, round 2: 2 lanes Pro
  • Minute 5: 10 burpee broad jumps, round 2: 14
  • Minute 6: 150 m ski, round 2: 200 m
  • Minute 7: rest and reset

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