HYROX WEEK OF 8/10/26
Monday 8/10/2026
A
Warmup
(5-8 min)
B
3 rds
0:50 work / :25 rest
S1: Sled pull
S2: Ski | RPE 9
S3: DB OH Tricep Ext
S4: Ski | RPE 9
S5: DB Skull Crusher
S6: Lalanne Plank
S7: Row | RPE 9
S8: Burpee Broad Jumps
S9: Row | RPE 9
S10: Dual KB Rack Squat
(38 min)
C
Cooldown in Time Remaining
Tuesday 8/11/2026
A
Warmup
(5-8 min)
B
18 min
1:05 Jog | RPE 5
0:55 Run | RPE 9
-2:00 min rest-
18 min
With a Partner
P1: 1 min Row | RPE 9
P2: 30s Ski | RPE 9 + RPE 5 in remaining
*Switch every min
(38 min)
C
3 min
Tabata (20s work / 10s rest)
Jumping Switch Lunges
Low Squat Hold
*Alt movements each 30s
D
Cooldown in Time Remaining
Wednesday 8/12/2026
A
Warmup
(5-8 min)
B
With a partner
11 min AMRAP
5ea Pistol Squat to Bench
5 KB Goblet Jumping Squats
5 Jump Squats
*Partner completes full rd, then switch.
-2 min rest-
11 min AMRAP
7ea DB Lawnmower Row
7ea Alt DB Snatches
-30s rest-
(24 min)
C
14 min AMRAP
40 DB Deficit Pushups
20 DB Squat Thrusts
40 Hollow Body Leg Raise
40 DB Deadlifts
(14 min)
D
Cooldown in Time Remaining
Thursday 8/13/2026
A
Warmup
(5-8 min)
B
8 min at each zone
:50s AMRAP / :30s rest to switch stations A-B, 3 rds at each Zone
ZONE 1
1A: Underhand Sled Push
1B: Run | RPE 9
ZONE 2
2A: Alt Staggered Pushups
2B: Row | RPE 9
ZONE 3
3A: Sandbag Walking Lunges
3B: KB Deadlifts to High Pull
ZONE 4
4A: 5 DB Front Raise
4B: DB Lateral Raise
ZONE 5
5A: KB 1 Arm Swings
5B: Wall Balls
(40 min)
C
Cooldown in Time Remaining
Friday 8/14/2026
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
275m Row | RPE 9.5 + 60s rest
-1:30 min rest-
REPEAT STATION A - 8 min
-1:30 min rest-
STATION C - 8 min
275m Ski | RPE 9.5 + 60s RPE 5
(38 min)
C
3 rds
30s work / 10s rest
DB Squat Cleans
5 Plyo Pushups + Max Pushups
*Alternate
(5 min)
D
Cooldown in Time Remaining