Twenty minutes on the clock, three stations, one job: keep moving. Today blends grinding lunges, steady step-ups, and a full HYROX-distance run into one rotating EMOM. Lock in and let the clock do the coaching.

Today's Session — STATION EMOM 20

  • 30M SANDBAG LUNGES
  • 10 BOX STEP-UPS
  • 800M RUN

How this format works

Station EMOM 20 means you rotate through the three movements on a running clock for 20 minutes. Every minute on the minute, you start the next station in order: 30m sandbag lunges, then 10 box step-ups, then the 800m run, and back to the top. Your rest is whatever time is left in the minute after you finish the work, so faster reps buy you more recovery. The 800m run will bleed past the minute mark, so treat it as its own effort and pick the next station up on the following minute when you return. Aim for roughly 6-7 rotations through the sequence across the 20 minutes.

How to attack it

The lunges are where most athletes bleed time, so pick a sandbag load you can move unbroken and stay upright through the hips. On step-ups, settle into a steady one-two rhythm rather than rushing early and gassing your legs before the run. The 800m is the honest station, so lock into a repeatable pace off the first lap and breathe on a three-count to keep your cadence honest. If a minute slips, reset on the next station rather than chasing lost time.

Form cues

  • 10 BOX STEP-UPS — Whole foot on the box, drive through the heel, stand tall at the top.
  • 800M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.

Scale it

Newer to this: Drop the sandbag and perform bodyweight walking lunges for 20m, and lower the box height so every step-up feels controlled. Cut the run to 400m so you can rejoin the rotation and keep the EMOM structure intact.

Want more: Add load to the sandbag and increase step-ups to 15 per round on a taller box. Push the run to 1000m and hold under a 4:30/km pace to squeeze the rest window and sharpen your race turnover.

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Want this adapted to you? Composite Athlete builds HYROX training off your numbers — stations, pacing, and progressions tuned to where you actually are. Start your plan at Composite Athlete →

Fuel the work: high-protein recipes with full macros at RosterKitchen.

Gear for this workout

  • Doorway pull-up bar$Pull-up progressions are the most common scaling need in bodyweight WODs. A doorway bar makes daily practice possible at home.See options on Amazon →
  • Cross-training shoes$$Running plus burpees plus lifting in one workout — you want a stable trainer, not a soft running shoe.See options on Amazon →

Disclosure: if you buy through these links, Try HYROX may earn a commission at no extra cost to you. Picks match the equipment this workout uses.