HYROX WEEK OF 8/31/26
Monday 8/31/2026
A
Warmup
(4-6 min)
B
11 min AMRAP
9 2DB OH Strict Press
9 Pushups
40s rest
-Rest 2 min-
11 min AMRAP
6 2KB Deadlift
12 KB Gorilla Row
40s rest
(24 min)
C
With a partner
7 min AMRAP
P1: 2 KB Front Rack Carry - 2 Rack Lengths
P2: Hollow Rocks
-switch-
-2 min rest-
Solo
7 min AMRAP
4 DB Clusters
10 Burpees
D
Cooldown in Time Remaining
Tuesday 9/1/2026
A
Warmup
(4-6 min)
B
3 rds
1:15 work / :25 rest (1:40 stations)
S1: Run 2 laps | RPE 8
S2: 5 DB Hang Cleans + 10s rest
S3: Overhand Sled Push
S4: 10 Tuck Jumps + 10s rest
S5: Ski | RPE 8
S6: Weighted Walking Lunges
S7: 10 Alt Jackknife Situps + 10 Hollow Body Up and Overs
S8: 10 Biceps Curls + 10s rest
(40 min)
C
Cooldown in Time Remaining
Wednesday 9/2/2026
A
Warmup
(5-8 min)
B
14 min AMRAP
1000m run | RPE 6 | 7 laps outside lane
1:30 min rest
1000m run | RPE 6 | 7 laps outside lane
1:30 min rest
500m run | RPE 7 | 4 laps middle lane
1:00 min rest
*Continue running 500m intervals in time remaining
-2 min rest-
4 rds
In 4 min:
400/300m Row
150’ Weighted Walking Lunges
10 Burpees
*Rest until next 4 min interval
(32 min)
C
5 rds
Min 1: Ride Sprint | RPE 9
Min 2: 6 DB Push Press
(10 min)
D
Cooldown in Time Remaining
Thursday 9/3/2026
A
Warmup
(5-8 min)
B
11 min AMRAP
8ea DB Split Squats | RPE 7
40s Rest
-2 min rest-
8ea KB 1 Arm Row | RPE 7
8 KB High Pull
40s Rest
C
14 min AMRAP
16 DB Thrusters
16 DB Skier Swings
16 High Side Plank Leg Raise
40 Swimmers
D
Cooldown in Time Remaining
Friday 9/4/2026
A
Warmup
(4-6 min)
B
3 rds
1:20 work / :25 rest (1:45 stations)
S1: 1 Arm DB Push Press - Switch every 5
S2: Run 2-3 laps | RPE 8
S3: DB Step Ups
S4: Burpee Broad Jumps
S5: 10 Pushups + 10s rest
S6: Row Sprint | RPE 9
S7: KB Deadlifts
S8: Wallballs
(42 min)
C
Cooldown in Time Remaining