Hybrid Race Station EMOM
Four race stations, every minute on the minute. Start each station at the top of the minute; whatever is left of the minute after your reps is your rest. Rotate through burpee broad jumps, wall balls, sandbag lunges, and rowing — six full cycles in 24 minutes.
The format
| Minute pattern | Station |
|---|---|
| 1, 5, 9, 13, 17, 21 | Burpee broad jumps |
| 2, 6, 10, 14, 18, 22 | Wall balls |
| 3, 7, 11, 15, 19, 23 | Sandbag lunges |
| 4, 8, 12, 16, 20, 24 | Rowing |
Prepare: 15s · Total: ~24 minutes
How to run it
- Pick rep counts you can finish in ~40 seconds per minute (for example 10 burpee broad jumps, 15 wall balls, 12 lunges, 12-14 calories on the rower).
- If a minute swallows you whole, drop the reps — the format only works with rest inside every minute.
- The timer calls each station by name at the top of the minute.
Run this workout with Timme
This WOD is part of the Hybrid Race pack in Timme — an interval timer for iPhone and Apple Watch with audio signals, optional Pro voice cues, Lock Screen Live Activity, no account, and no ads. New monthly and yearly Timme Pro subscribers get the full 126-WOD library free for the first week; the Hybrid Race Full Simulation stays free forever.