HYROX Am Montag: EMOM Simplicity, Full-Body Intensity
Monday just got real.
HYROX Am Montag is a straightforward EMOM that delivers maximum intensity with minimal complexity. It’s just three movements—each paired with kettlebell swings—and yet it hits your entire body, minute after minute.
Every minute on the minute, you’ll rotate through a pairing of strength + swing. Upper body. Lower body. Power. Control. The swings keep coming. The volume builds. The fatigue sets in fast. And the clock keeps ticking.
Simple doesn’t mean easy. And this workout proves it.
WOD Format:
EMOM = Every Minute on the Minute
You’ll cycle through 3 different pairings:
- 10 KB Thrusters + 10 Swings
- 10 Clean & Press + 10 Swings
- 10 Bicep Curls + 10 Swings
Repeat the loop for the full duration of class (typically 18–24 minutes, or as coached).
Movement Breakdown:
1. KB Thruster + Swings
Start strong. Full-body engagement right out of the gate.
Thrusters hit your legs and shoulders. Swings double up the hinge demand and keep your heart rate climbing.
2. Clean & Press + Swings
Pull, catch, drive overhead. The clean-to-press combination demands precision and power. The swings immediately challenge your grip and glutes—again.
3. Bicep Curls + Swings
Just when your arms think they’re safe, curls kick in. Then it’s back to swings for one final dose of posterior chain fatigue and cardio load.
Coaching Tips:
- Choose the Right Weight: You should be able to complete each pairing with about 15–20 seconds of rest. If you’re not finishing in time, scale accordingly.
- Stay Snappy on Swings: Keep your swing powerful and efficient. Use hip drive, not arms.
- Breathe Through It: Exhale on the press, inhale on the descent. Sync your breath to your movement and stay in rhythm.
- Grip Strategy Matters: You’ll touch the kettlebell every minute. Shake out the hands between rounds and alternate your grip if needed.
At-Home Modifications:
- Thrusters: Use dumbbells or a backpack.
- Clean & Press: Sub with dumbbell snatches or clean + shoulder press using any weighted object.
- Bicep Curls: Resistance bands work great.
- Swings: No kettlebell? Try a backpack swing, slam ball swing, or powerful squat to high pull.
Why This WOD Works
HYROX Am Montag is a beautiful mix of strength endurance and high-output cardio. It doesn’t waste time on unnecessary transitions or fluff. Instead, it repeats core movement patterns that mimic race-day volume and demand. It trains your body to move with purpose under pressure—and your mind to stay focused even when fatigue builds.
You’ll build muscular endurance, grip strength, and work capacity with every round.
Final Push
Monday mornings were made for this kind of challenge. HYROX Am Montag keeps the structure tight and the work heavy. Whether you’re training for the podium or just starting your week strong, this EMOM hits the sweet spot between effort and execution.
Ready to experience the sweat for yourself?
Start your week with a win at the Academy of Self Defense in Santa Clara.
Claim your free two-week trial or check out our Fitness Program to see what HYROX-style group fitness can do for your body—and mindset.