HYROX WEEK OF 7/27/26

Jul 26

Written By 9

Monday 7/27/2026

A
Warmup
(5-8 min)

B
Zone 1: 6min 30s
Run 1k | RPE 7
Sled Pull in remaining time
-1:30 rest-

Zone 2: 6min 30s
3:15 Row | RPE 7
3:15 AMRAP 15 DB Deadlift to Row + 15 DB Pullover Situps
-1:30 rest-

Zone 3: 6min 30s
Run 1k | RPE 7
3:15 AMRAP 15 Burpees + 15 Pushups
-1:30 rest-

Zone 4: 6min 30s
Ski 1k | RPE 7
3:15 AMRAP 60' KB Rack Carry + 240' KB Farmer's Carry
-1:30 rest-

Zone 5: 6min 30s
Run 1k | RPE 7
3:15 AMRAP Wall Balls
(39 min)

C
Cooldown in Time Remaining

Tuesday 7/28/2026

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 Clusters + Row | RPE 5 in remaining time
*Switch when both complete
(38 min)

C
2 min Low Plank Hold

D
Cooldown in Time Remaining

Wednesday 7/29/2026

A
Warmup
(5-8 min)

B
9 min AMRAP
20 DB Rack Squats
5 DB Thrusters
-45s rest-

-2 min rest-

9 min AMRAP
16 DB Hex Floor Press
16 Plank Jack Pushups
-60s rest-
(20 min)

C
8 min
With a partner
P1: 8ea Dual KB Hanging Deficit Split Squats
P2: 3 Broad Jumps + rest
Alternate stations

-2 min rest-

8 min
10 Alt DB Snatch
10ea DB 1 arm Push Press
(18 min)

D
Cooldown in Time Remaining

Thursday 7/30/2026

A
Warmup
(5-8 min)

B
Partner Workout
6:30 at each zone / 30s rest between zones
Zone 1
P1 20/15 Cal Ski | RPE 8
P2: 10 DB Supinated Bicep Curls + rest

Zone 2
P1: 20/15 cal Row | RPE 8
P2: 15 DB Thrusters + rest

Zone 3
P1: 2 lap run | RPE 8
P2: Max KB Farmer's Carry

Zone 4
P1: 20/15 cal Ski | RPE 8
P2: Overhand Sled Push

Zone 5
P1: 20/15 cal Row | RPE 8
P2: KB Walking Lunges
*Partners switch stations when ski, row or run is completed
(35 min)

C
Cooldown in Time Remaining

Friday 7/31/2026

A
Warmup
(5-8 min)

C
5 min AMRAP
20 DB Push Press
10ea DB Reverse Lunges

D
Cooldown in Time Remaining

HYROX WEEK OF 7/27/26

HYROX WEEK OF 7/20/26

307 Athlete