HYROX WEEK OF 8/3/26
Monday 8/3/2026
A
Warmup
(5-8 min)
B
4 rds
0:40 work / :20 rest
S1: Sled pull
S2: Ski | RPE 9
S3: 1 arm DB push press
S4: Ski | RPE 9
S5: 1 arm DB push press
S6: High Side Plank
S7: Row | RPE 9
S8: Burpee Broad Jumps
S9: Row | RPE 9
S10: KB Goblet Squats
(40 min)
C
Cooldown in Time Remaining
Tuesday 8/4/2026
A
Warmup
(5-8 min)
B
18 min AMRAP
Jog 2 laps | RPE 5
Run 2 laps | RPE 9
-2:00 min rest-
18 min
With a Partner
P1: 1 min Row | RPE 9
P2: 25s Ski | RPE 9 + RPE 5 in remaining
*Switch every min
(38 min)
C
3 min
Tabata (20s work / 10s rest)
Jump Squats
Low Squat Hold
*Alt movements each 30s
D
Cooldown in Time Remaining
Wednesday 8/5/2026
A
Warmup
(5-8 min)
B
With a partner
11 min AMRAP
4ea Pistol Squat to Bench
4 KB Goblet Jumping Squats
4 Jump Squats
*Partner completes full rd, then switch.
-2 min rest-
11 min AMRAP
6ea DB Lawnmower Row
6ea Alt DB Snatches
*Partner completes full rd, then switch.
(24 min)
C
12 min AMRAP
50 Dual DB Snatch
30 DB Bicep Curls
50 Spiderman Pushups
30 DB Thrusters
(12 min)
D
Cooldown in Time Remaining
Thursday 8/6/2026
A
Warmup
(5-8 min)
B
8 min at each zone
:40 min AMRAP / :20 rest to switch stations A-B, 4 rds at each Zone
ZONE 1
1A: Underhand Sled Push
1B: Run | RPE 9
ZONE 2
2A: DB Deficit Pushups
2B: Row | RPE 9
ZONE 3
3A: Sandbag Walking Lunges
3B: KB Seesaw Row
ZONE 4
4A: Low Plank
4B: Ski | RPE 9
ZONE 5
5A: KB Russian Swings
5B: Wall Balls
(40 min)
C
Cooldown in Time Remaining
Friday 8/7/2026
A
Warmup
(5-8 min)
B
STATION A - 8 min
2 lap Run | RPE 9
1:00 Jog | RPE 5
-1:30 min rest-
STATION B - 8 min
250m Row | RPE 9 + 60s RPE 5
-1:30 min rest-
REPEAT STATION A - 8 min
-1:30 min rest-
STATION C - 8 min
250m Ski | RPE 9.5 + 60s RPE 5
(38 min)
C
3 rds
30s work / 10s rest
DB Deadlifts
Pushups
*Alternate
(5 min)
D
Cooldown in Time Remaining