HYROX WEEK OF 8/17/26
Monday 8/17/2026
A
Warmup
(5-8 min)
B
3 rds
0:55 work / :25 rest
S1: Sled pull
S2: Ski | RPE 9
S3: DB Tricep Kickback
S4: Ski | RPE 9
S5: DB Bicep Curls
S6: KB Midas Touch
S7: Row | RPE 9
S8: Burpee Broad Jumps
S9: Row | RPE 9
S10: KB Goblet Squats
(40 min)
C
Cooldown in Time Remaining
Tuesday 8/18/2026
A
Warmup
(5-8 min)
B
18 min
1:00 Jog | RPE 5
1:00 Run | RPE 9
-2:00 min rest-
18 min
With a Partner
P1: 1 min Row | RPE 9
P2: 35s Ski | RPE 9 + RPE 5 in remaining
*Switch every min
(38 min)
C
3 min
Tabata (20s work / 10s rest)
DB Jump Squat
Low Squat Hold
*Alt movements each 30s
D
Cooldown in Time Remaining
Wednesday 8/19/2026
A
Warmup
(5-8 min)
B
With a partner
11 min AMRAP
6ea Pistol Squat to Bench
6 KB Goblet Jumping Squats
6 Jump Squats
*Partner completes full rd, then switch.
-2 min rest-
11 min AMRAP
8ea DB Lawnmower Row
8ea Alt DB Snatches
-30s rest-
(24 min)
C
14 min AMRAP
5 Dual DB Snatch
5 DB Bicep Curls
5 Hollow Body Leg Raise
5 DB Weighted Burpees
*Add 5 reps each round
(14 min)
D
Cooldown in Time Remaining
Thursday 8/20/2026
A
Warmup
(5-8 min)
B
8 min at each zone
:55s AMRAP / :25s rest to switch stations A-B, 3 rds at each Zone
ZONE 1
1A: Underhand Sled Push
1B: Run | RPE 9
ZONE 2
2A: DB Renegade Rows
2B: Row | RPE 9
ZONE 3
3A: Sandbag Walking Lunges
3B: KB Deadlift to Row
ZONE 4
4A: 5 DB Push Press + 5 DB Rack Squats
4B: Dki | RPE 9
ZONE 5
5A: Alt KB Swings
5B: Wall Balls
(40 min)
C
Cooldown in Time Remaining
Friday 8/21/2026
A
Warmup
(5-8 min)
B
STATION A - 8 min
2 lap Run | RPE 9.5
1:00 Jog | RPE 5
-1:30 min rest-
STATION B - 8 min
300m Row | RPE 9 + 60s rest
-1:30 min rest-
REPEAT STATION A - 8 min
-1:30 min rest-
STATION C - 8 min
300m Ski | RPE 9 + 60s RPE 5
(38 min)
C
3 rds
30s work / 10s rest
Dual DB Snatch
5 Plyo Pushups + Max Pushups
*Alternate
(5 min)
D
Cooldown in Time Remaining