HYROX WEEK OF 6/8/2026
Monday 6/8/2026
A
Warmup
(5-8 min)
B
3 rds
1:45 work / :30 rest (2:15 stations)
S1: Run 3 laps | RPE 8
S2: 8 Jump Squats + 10s rest
S3: Underhand Sled Push
S4: Ski | RPE 8
S5: 8ea DB Split Squats + 10s rest
S6: 8 DB Z Press + 10s rest
(42 min)
C
Cooldown in Time Remaining
Tuesday 6/9/2026
A
Warmup
(5-8 min)
B
14 min
1000m Run | RPE 7 | 7 laps outside lane
1:15 Jog | RPE 4
1000m Run | RPE 7 | 7 laps outside lane
1:15 Jog | RPE 4
500m Run | RPE 7 | 4 laps middle lane
0:45 Jog | RPE 4
*continue will 500m intervals in time remaining
-2 min rest-
14 min
With a Partner
P1: Row 500/400m | RPE 7
P2: Ski 200/150m | RPE 8
*Switch when both complete
(30 min)
C
10 min AMRAP
Partner workout
P1: Run 2 laps | RPE 9
P2: 8 Goblet Squats
*Switch when both complete
(10 min)
D
Cooldown in Time Remaining
Wednesday 6/10/2026
A
Warmup
(4-6 min)
B
11 min
9 DB OH Strict Press
9 Pushups
40s rest
-2 min rest-
11 min
6 Dual KB Deadlift
12 KB Gorilla Row
40s rest
(24 min)
C
7 min
With a partner
P1: 150' KB Rack Carry
P2: Hollow Body Rock
Alternate stations
-2 min rest-
7 min
4 DB Clusters
10 Burpees
(16 min)
D
Cooldown in Time Remaining
Thursday 6/11/2026
A
Warmup
(5-8 min)
B
9 min at each ZONE, 2 rds
1:45 min work / 30s rest to switch A-B stations
ZONE 1
1A: 8 DB Push Press + 10s rest
1B: Run 2-3 laps | RPE 8
ZONE 2
2A: 8ea DB Discus + 10s rest
2B: Burpee Broad Jumps
ZONE 3
3A: 10 plyo pushups + rest 10s
3B: Row Sprint | RPE 8
ZONE 4
4A: Russian KB Swings + 10s rest
4B: Wall balls
(36 min)
C
Cooldown in Time Remaining
Friday 6/12/2026
A
Warmup
(5-8 min)
B
8 min
2:45 Run | RPE 5
2:30 Run | RPE 7
2:45 Run | RPE 5
-30s rest-
8 min
400/300m Ski | RPE 7
30s Rest
-30s rest-
8 min
2:45 Run | RPE 5
2:30 Run | RPE7
2:45 Run | RPE 5
-30s rest-
8 min
400/300m Row | RPE 7
30s Rest
(26 min)
C
3 min
1 min Ride Sprint
1 min Recovery Walk
1 min Ride Sprint
-rest 1 min-
3 min
10 DB Pullover Situps
20s Ski | RPE 9
*or alt with partner, switch after situps
D
Cooldown in Time Remaining