HYROX WEEK OF 7/13/26

Jul 12

Written By 9

Monday 7/13/2026

A
Warmup
(5-8 min)

B
2 rds
1:20 work / :40 rest (2:00 stations)
S1: Run 2-3 laps | RPE 7
S2: AMRAP 10m Sled Pull + 10m Overhand Sled Push
S3: Run 2-3 laps | RPE 7
S4: Burpee Broad Jumps
S5: AMRAP 5 Divebomber Pushups + 20 KB Pirate Ship Swings
S6: Row | RPE 7
S7: AMRAP 5 DB Thrusters + 5ea DB Reverse Lunges
S8: Ski | RPE 7
S9: Low Plank
S10: Wall Balls
(40 min)

C
Cooldown in Time Remaining

Tuesday 7/14/2026

A
Warmup
(4-6 min)

C
Alternate full rds with a partner
5 min AMRAP
5 DB Squat Thrusts
5 DB Jump Squats
(5 min)

D
Cooldown in Time Remaining

Wednesday 7/15/2026

A
Warmup
(5-8 min)

B
1:00 work / :30 rest (1:30 stations)
5 rds S1: Underhand sled push
5 rds S2: KB 1 Arm Row
5 rds S3: 5 DB Squat Cleans + Max Burpees
5 rds S4: 5 DB Lateral Raises + 5 DB Reverse Fly
*5 rds (7:30) at each station before rotating
(30 min)

C
With a partner
8 min AMRAP
P1: 20 Double Crunches
P2: 80 Russian KB Swings
80 Plank Jack Pushups
Max Jumping Switch Lunges
*P2 does swings while P1 does crunches. When P1 finishes crunches, switch and P1 continues swings until 80 are complete, then switch to pushups.

D
Cooldown in Time Remaining

Thursday 7/16/2026

A
Warmup
(4-6 min)

B
3 rds
1:20 work / :25 rest (1:45 stations)
S1: 1 Arm DB Push Press - Switch every 5
S2: Run 2-3 laps | RPE 8
S3: DB Step Ups
S4: Burpee Broad Jumps
S5: 10 Pushups + 10s rest
S6: Row Sprint | RPE 9
S7: KB Deadlifts
S8: Wallballs
(42 min)

C
Cooldown in Time Remaining

Friday 7/17/2026

A
Warmup
(5-8 min)

B
3 rds

2 min
Run 3-4 laps | RPE 8

-1 min rest-

2 min AMRAP
1 length DB Walking Lunges
10 DB Clusters

-1 min rest-

2 min AMRAP
Row | RPE 8

-1 min rest-

2 min AMRAP
Ski | RPE 8

-1 min rest-
(36 min)

C
3 min AMRAP
5 DB Devil's Press
15 Hollow Body Jacks

D
Cooldown in Time Remaining

HYROX WEEK OF 7/13/26

HYROX WEEK OF 7/6/2026

307 Athlete