EMOM 42 (0:40/0:20)

1) (cal) BikeErg
2) Power snatches @ 35/25kg (75/55lbs)
3) (m) Handstand walk
4) (cal) Row
5) Wall balls @ 9/6kg (20/14lbs), 10′ target
6) Backwards sled drag*
7) Rest

• Weight on the sled depends on the friction between the sled and the floor. Choose a challenging weight you can keep moving with throughout.

Sled drag. If possible, set up the drag with a rope attached to a sled (“Hyrox style”). Drag the sled back within a 2m long box (grab the rope, drag the sled back until you reach the end of the box, then walk to the front of the box, pick up the rope and repeat). If no rope is available, use a set of rings or TRX handles and do the drag as a continuous backwards walk.

Intent. Aim for consistent reps/calories/distance throughout the EMOM.

Overview.
A long EMOM built around steady, repeatable work with short recovery. The rotating structure spreads fatigue across different patterns, but over 42 minutes the challenge becomes maintaining output and movement quality as fatigue accumulates. The goal is consistent work across all stations for the full duration.

Effort.
Work at ~7–8/10. Each 0:40 window should feel productive but controlled, you should be able to keep moving the entire time without hitting failure. If you’re forced to stop early or slow drastically, the load or pace is too aggressive.

Feel.
The first rounds won’t feel that hard (at least if you’re pacing this sustainably) but the fatigue will accumulate and each round will get just a bit harder. The later rounds will test your ability to stay composed and keep moving.

Adaptation.
Develops durability and muscular endurance across long durations. Trains pacing control, movement efficiency, and the ability to sustain output with limited recovery over extended EMOM structures.

Debrief. Take 2–3 minutes after the workout to reflect
– Were you able to work consistently for the full 0:40 on each station?
– Which movement caused the biggest drop in output over time?
– Did fatigue build evenly or spike in certain minutes?
– What adjustment would help you maintain quality deeper into the session?

Movement options.
Bike/Row → SkiErg, air/echo bike, run
Power snatches → 30/20kg (65/45lbs), 25/15kg (55/35lbs)
Handstand walk → Wall walks → Seal walk
Wall balls → Lighter ball
Backwards sled drag → if you don’t have a sled, do a dual KB overhead carry instead