HYROX WEEK OF 8/24/26
Monday 8/24/2026
A
Warmup
(5-8 min)
B
2 rds
1:20 work / :40 rest
S1: Run | RPE 7
S2: Sled pull
S3: Run | RPE 7
S4: 10 Blast Off Push Ups + 10 DB Discus
S5: Burpee Broad Jumps
S6: Row | RPE 7
S7: 5 DB Thrusters + 10ea DB Split Squats
S8: Ski | RPE 7
S9: 10 Double Crunches + 10 Hollow Body Jacks
S10: Wallballs
(40 min)
C
Cooldown in Time Remaining
Tuesday 8/25/2026
A
Warmup
(5-8 min)
B
4 rds in a Zone before switching
1 rd = 60s work / 30s rest
Zone 1: Sled Pull
Zone 2: DB 1 Arm Push Press
Zone 3: 8 KB Deadlifts to High Pull + Pushups in remaining time
Zone 4: 5 DB Thrusters + 5 DB OH Tricep Extensions
(30 min)
C
9 min AMRAP
With a partner
P1: 20 Russian KB Swings
P2: 200 Cross Body Climbers
50 Burpee to Plate
Max DB Floor Press
*When Partner is done with swings, switch and continue chipper where your partner left off.
D
Cooldown in Time Remaining
Wednesday 8/26/2026
A
Warmup
(5-8 min)
B
18 min
2:00 Jog | RPE 6
1:00 Run | RPE 8
-2:00 min rest-
18 min
With a Partner
P1: 300m Ski | RPE 6 + 200m Ski | RPE 8
P2: 300m Row | RPE 6 + RPE 8 in remaining
*Switch after Ski is complete
(38 min)
C
2 rds
30s work / 10s rest
Inside-Outside Plank Jumps
Alt Staggered Pushups
(3 min)
D
Cooldown in Time Remaining
Thursday 8/27/2026
A
Warmup
(5-8 min)
B
3 rds per Zone (8 min)
60s AMRAP / 20s rest to switch A-B
Zone 1
A: DB Clusters
B: Run or Ride
Zone 2
A: Underhand Sled Push
B: 2 KB Halo + 2 Goblet Squats
Zone 3
A: DB Bench Press
B: Ski
Zone 4
A: DB Tightrope Deadlifts
B: Lateral Jump Burpees
Zone 5
A: Row
B: Sandbag Zercher Reverse Lunge
(40 min)
C
Cooldown in Time Remaining
Friday 8/28/2026
A
Warmup
(5-8 min)
B
2 rds
1:30 work / :45 rest
S1: Run | RPE 8
S2: Overhand Sled Push
S3: Ski | RPE 8
S4: Burpee Broad Jumps
S5: Run | RPE 8
S6: Sandbag Reverse Lunge
S7: Row | RPE 8
S8: Wall Balls
(36 min)
C
2 rds
35s work / 10s rest
DB Z Press
Hollow Body Flutter Kicks
*Alternate
(3 min)
D
Cooldown in Time Remaining