HYROX WEEK OF 6/15/26
Monday 6/15/2026
A
Warmup
(5-8 min)
B
2 rds
2 min Work / 1 min Rest
S1: Run 3 laps | RPE 7
S2: Overhand sled push
S3: 12 KB Goblet Squats + 12s rest
S4: Ski | RPE 7
S5: 12 deficit split squats + 10s rest *Switch at 6
S6: 12 DB reverse fly + 10s rest
(36 min)
C
Cooldown in Time Remaining
Tuesday 6/16/2026
A
Warmup
(5-8 min)
B
14 min
Run 12 laps | RPE 7
Jog 2 laps | RPE 4
Run 4 laps | RPE 8
Jog 1 lap | RPE 4
*continue with 4 lap / 1 lap intervals in time remaining
-2 min rest-
14 min
With a Partner
P1: Row 600/500m | RPE 7
P2: 2 lengths (100') Weighted Walking Lunges + Ski | RPE 6 in remaining time
*Switch when both complete
(30 min)
C
10 min AMRAP
Partner workout
P1: Ride 1 min | RPE 8
P2: 6 Dual KB Rack Squats | RPE 6 directly after run, rest remaining
Switch when both complete
(10 min)
D
Cooldown in Time Remaining
Wednesday 6/17/2026
A
Warmup
(5-8 min)
B
11 min AMRAP
11 DB OH Strict Press
11 Pushups
-40s rest-
-2 min rest-
11 min AMRAP
10 Dual KB Deadlifts
12 KB Gorilla Rows
-40s rest-
(24 min)
C
7 min
With a partner
P1: 50' KB Rack Carry + Dual KB Rack Squats
P2: Rest
Alternate stations
-2 min rest-
7 min
5 DB Clusters
10 DB Reverse Lunges
10 DB Bent Over Rows
(16 min)
D
Cooldown in Time Remaining
Thursday 6/18/2026
A
Warmup
(4-6 min)
B
10 min at each ZONE, 2 rds
1:55 min work / 35s rest to switch A-B stations
ZONE 1
1A: 8 DB Thrusters + 15s rest
1B: Run 3-4 laps | RPE 7
ZONE 2
2A: 8ea half kneeling woodchop
2B: Burpee broad jumps
ZONE 3
3A: 8 knee tuck pushups + 10s rest
3B: Row | RPE 7
ZONE 4
4A: 8 Dual KB deadlifts + 10s rest
4B: Wall Balls
(40 min)
C
Cooldown in Time Remaining
Friday 6/19/2026
A
Warmup
(5-8 min)
B
7 min
2:30 Run | RPE 5
3:00 Run | RPE 7
2:30 Run | RPE 5
-30s rest-
7 min
500/400m Ski | RPE 7
45s Rest
-30s rest-
7 min
2:30 Run | RPE 5
3:00 Run | RPE 7
2:30 Run | RPE 5
-30s rest-
7 min
500/400m Row | RPE 7
45s Rest
(30 min)
C
1:15 min Ride Sprint
1 min Recovery Walk or Ride
1:15 min Ride Sprint
-rest briefly-
4 min AMRAP
P1: 10/8 Cal Ski | RPE 9
P2: Low Plank
*alt with partner, switch after ski
(8 min)
D
Cooldown in Time Remaining