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 voice cues, Lock Screen Live Activity, no account, and no ads. Every new user gets the full 126-WOD library free for 14 days; the Hybrid Race Full Simulation stays free forever.