HYROX WEEK OF 9/7/26
Monday 9/7/2026
NO CLASSES TODAY. Gym is open 8am-6pm.
A
Self Led Warmup
B
9 min at each ZONE, 2 rds
1:45 min AMRAP / 30s rest to switch A-B stations
ZONE 1
1A: 8 DB Push Press + 10s rest
1B: Run 2-3 laps | RPE 8
ZONE 2
2A: 8ea DB Discus + 10s rest
2B: Burpee Broad Jumps
ZONE 3
3A: 10 plyo pushups + rest 10s
3B: Row Sprint | RPE 8
ZONE 4
4A: Russian KB Swings + 10s rest
4B: Wall balls
(36 min)
C
Cooldown
Tuesday 9/8/2026
A
Warmup
(4-6 min)
B
11 min
9 DB OH Strict Press
9 Pushups
40s rest
-2 min rest-
11 min
6 Dual KB Deadlift
12 KB Gorilla Row
40s rest
(24 min)
C
7 min
With a partner
P1: 150' KB Rack Carry
P2: Hollow Body Rock
Alternate stations
-2 min rest-
7 min
4 DB Clusters
10 Burpees
(16 min)
D
Cooldown in Time Remaining
Wednesday 9/9/2026
A
Warmup
(5-8 min)
B
3 rds
1:45 work / :30 rest (2:15 stations)
S1: Run 3 laps | RPE 8
S2: 8 Jump Squats + 10s rest
S3: Underhand Sled Push
S4: Ski | RPE 8
S5: 8ea DB Split Squats + 10s rest
S6: 8 DB Z Press + 10s rest
(42 min)
C
Cooldown in Time Remaining
Thursday 9/10/2026
A
Warmup
(5-8 min)
B
14 min
1000m Run | RPE 7
1:15 Jog | RPE 4
1000m Run | RPE 7
1:15 Jog | RPE 4
500m Run | RPE 7
0:45 Jog | RPE 4
*continue with 500m intervals in time remaining
-2 min rest-
14 min
With a Partner
P1: Row 500/400m | RPE 7
P2: Ski 200/150m | RPE 8
*Switch when both complete
(30 min)
-2 min rest-
14 min
With a Partner
P1: Row 500/400m | RPE 7
P2: Ski 200/150m | RPE 8
*Switch when both complete
(30 min)
C
10 min AMRAP
Partner workout
P1: Run 2 laps | RPE 9
P2: 8 Goblet Squats
*Switch when both complete
(10 min)
D
Cooldown in Time Remaining
Friday 9/11/2026
A
Warmup
(5-8 min)
B
11 min
S1: 9ea DB Split Squats
40s rest
-2 min rest-
11 min
S2: 9ea KB 1 Arm Row + 9 KB High Pulls
40s rest
(24 min)
C
7 rds
Every 2 min:
8 DB Squat Cleans
8ea DB Reverse Lunges
5ea DB Push Press
(14 min)
D
Cooldown in Time Remaining