HYROX WEEK OF 7/20/26
Monday 7/20/2026
A
Warmup
(4-6 min)
B
1 rd
3:00 work / 1:00 rest (4:00 stations)
S1: Run 4-6 laps | RPE 7
S2: Sled Pull
S3: Run 4-6 laps | RPE 7
S4: AMRAP 14 DB Pullover Situps + 14 DB Hex Flutter Press
S5: Run 4-6 laps | RPE 7
S6: 14 KB Deadlifts + 14 Plank Jack Pushups
S7: Ski | RPE 7
S8: AMRAP 14 Alt DB Snatches + 14 High Plank Alt Knee Tucks
S9: Run 4-6 laps | RPE 7
S10: AMRAP 20 Wall Balls + 10 Jump Squats
S11: Row | RPE 7
(44 min)
C
Cooldown in Time Remaining
Tuesday 7/21/2026
A
Warmup
(5-8 min)
B
18 min AMRAP
Run 6 laps | RPE 7
Jog 2 laps | RPE 4
-2 min rest-
18 min
With a Partner
P1: Ski 800/650m | RPE 7
P2: 20 DB Thrusters + Row | RPE 5 in remaining time
*Switch when both complete
(38 min)
C
1 min Low Plank Hold
-10s rest-
50s Low Plank Hold
(3 min)
Wednesday 7/22/2026
A
Warmup
(5-8 min)
B
9 min AMRAP
18 DB Rack Squats
4 DB Thrusters
-45s rest-
-2 min rest-
9 min AMRAP
14 DB Floor Press
14 Plank Jack Pushups
-60s rest-
(20 min)C
8 min
With a partner
P1: 7ea Dual KB Hanging Deficit Split Squats
P2: 3 Broad Jumps + rest
Alternate stations
-2 min rest-
8 min
10 DB Devil's Press
10ea DB Seesaw Row
(18 min)
C
Cooldown in Time Remaining
Thursday 7/23/2026
A
Warmup
(4-6 min)
B
8 min at each zone
3:00 min AMRAP / 1 min rest to switch stations
ZONE 1
1A: 14 DB bicep curls + 14 DB OH Strict Press
1B: Ski | RPE 7
ZONE 2
2A: 14 Pushups + 7ea KB 1 Arm Row
2B: Row | RPE 7
ZONE 3
3A: DB Walking Lunges
3B: Run | RPE 7
ZONE 4
4A: Underhand sled push
4B: Run | RPE 7
ZONE 5
5A: 6 lengths (300') KB Farmer's Carry + 10 KB Goblet Squats
5B: Row | RPE 7
(40 min)
C
Cooldown in Time Remaining
Friday 7/24/2026
A
Warmup
(5-8 min)
B
STATION A - 8 min
2:30 Run | RPE 8
3:00 Run | RPE 5
2:30 Run | RPE 8
-1 min rest-
STATION B - 8 min
20/15 cal Ski | RPE 8
10/7 cal Ski | RPE 5
-1 min rest-
REPEAT STATION A - 8 min
-1 min rest-
STATION C - 8 min
20/15 cal Row | RPE 8
10/7 cal Row | RPE 5
(35 min)C
5 min AMRAP
15 pushups
20 jumping switch lunges
D
Cooldown in Time Remaining