This 30-minute Hyrox inspired EMOM workout is designed to tick as many fitness racing boxes as possible – building your fitness, honing your skills, and boosting your strength-endurance. And the best part is, you’ll be in and out of the gym in well under an hour – perfect for a lunchtime blast.

You’re going to be working using an EMOM format, performing reps of a different movement at the beginning of each minute and resting for the remainder, before moving onto the next move. Once you’ve completed a round of all five movements, rest for the entirety of the sixth minute and cycle back to the beginning to start again. Work through five rounds, for a total workout time of just under thirty minutes.

Pick a rep target within the prescribed range for each movement that challenges you but enables you to get at least 15-30 seconds rest each minute. The rest time will get shorter as the workout wears on and fatigue sets in. If you’re getting too close to the minute mark, drop your reps. Make a note of the reps (and weights) you use for each movement and every week aim to build up these numbers as your fitness increases.

1. Ski or Row x 10-15cals

Use either a ski-erg or rowing machine, or alternate between the two each round. Aim for powerful strokes and eat through the calories as effectively as possilbe.

2. Burpees x 10-15

Drop down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B) Repeat.

3. Wall Balls (or Dumbbell Thrusters) x 10-15

If you have access to a wall ball target and it’s convenient to use alongside the rest of the stations, great. If you’re limited to dumbbells, perform thrusters by dropping down into a full squat position with your bells on your shoulders, standing up explosively and pressing the bells out to full extension.

4. Lunges x 16-22 (total)

Stand tall holding your dumbbells at your sides (A). Keeping your chest up at all times, take a step forward with one leg, bending at the knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg.

5. Farmer’s Walk x max distance in 60s

Hold your dumbbells or kettlebells at your sides and march forward, covering as much distance as possible in a minute. Remember, you’re resting in the next minute so go all in on this one.

6. Rest

Farmers done, rest for the full 60s of the next minute, consciously focussing on lowering your heart rate by controlling your breathing.

More HYROX Style Workouts

With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.    

As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.   

Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.   

 You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.