HYROX WEEK OF 9/21/26
Monday 9/21/2026
A
Warmup
(5-8 min)
B
10 min at each ZONE, 2 rds
2:00 min AMRAP / 30s rest to switch A-B stations
ZONE 1
1A: 8 DB Arnold Press + 10s rest
1B: Run 3-4 laps | RPE 7
ZONE 2
2A: Max Stationary Racked KB March + 15s rest
2B: Burpee Broad Jumps
ZONE 3
3A: 8 Pushup Power Ups + 10s rest
3B: Row | RPE 7
ZONE4
4A: 8 Russian KB Swings + 10s rest
4B: Wall Balls
(40 min)
C
Cooldown in Time Remaining
Tuesday 9/22/2026
A
Warmup
(5-8 min)
B
11 min AMRAP
12 DB OH Strict Press
12 Pushups
-40s rest-
-2 min rest-
11 min AMRAP
12 Dual KB Deadlifts
12 KB Gorilla Rows
-40s rest-
(24 min)
C
7 min
With a partner
P1: 50' Mixed Loaded Walking Lunge (High)
P2: Rest
Alternate stations
-2 min rest-
7 min
3 DB Clusters
3 DB Weighted Burpees
3 DB Rack squats
*Add +1 rep each rd
(16 min)
D
Cooldown in Time Remaining
Wednesday 9/23/2026
A
Warmup
(10 min)
B
2 rds
2:10 work / :30 rest (2:40 stations)
S1: Run 4 laps | RPE 7
S2: 5 Dual KB Rack Squats + 10s rest
S3: Underhand Sled Push
S4: Ski | RPE 7
S5: 5ea DB Bulgarian Split Squats + 10s rest
S6: 10 DB Bent Arm Lateral Raises + 10s rest
(32 min)
C
Cooldown in Time Remaining
Thursday 9/24/2026
A
Warmup
(5-8 min)
B
14 min
Run 12 laps | RPE 8
Jog 2 laps | RPE 4
Run 4 laps | RPE 8
Jog 1 lap | RPE 4
*continue with 4 lap / 1 lap intervals in time remaining
-2 min rest-
14 min
With a Partner
P1: Row 600/500m | RPE 8
P2: 2 Burpees + Ski | RPE 6 in remaining time
*Switch when both complete
(30 min)
C
10 min AMRAP
Partner workout
P1: Ride 1 min | RPE 8
P2: 6 DB Thrusters directly after run, rest remaining
Switch when both complete
(10 min)
D
Cooldown in Time Remaining
Friday 9/25/2026
A
Warmup
(5-8 min)
B
11 min
S1: 11ea DB Split Squats | RPE 8
40s rest
-2 min rest-
11 min
S2: 11ea KB 1 Arm Row + 11 KB High Pulls
40s rest
(24 min)
C
14 min AMRAP
16 DB Tightrope Deadlifts
16 DB Floor Press
(14 min)
D
Cooldown in Time Remaining