HYROX WEEK OF 9/28/26
Monday 9/28/2026
A
Warmup
(5-8 min)
B
8 min at each ZONE, 2 rds
1:30 min AMRAP / 30s rest to switch A-B stations
ZONE 1
1A: 20 Alt DB Supinated Bicep Curls + Max Pushups
1B: Ski | RPE 8
ZONE 2
2A: Overhand Sled Push
2B: Row | RPE 8
ZONE 3
3A: KB Farmer's Carry
3B: Run 2-3 laps | RPE 8
ZONE 4
4A: 20 Inside-Outside Plank Jumps + 10 Alt Jackknife Situps
4B: Ski | RPE 8
ZONE 5
5A: Sandbag Walking Lunges
5B: Row | RPE 8
(40 min)
C
Cooldown in Time Remaining
Tuesday 9/29/2026
A
Warmup
(5-8 min)
B
9 min AMRAP
14 DB Rack Squats
4 DB Thrusters
-45s rest-
-2 min rest-
9 min AMRAP
10 DB Hex Floor Press
10 Plank Jack Pushups
-60s rest-
(20 min)
C
8 min
With a partner
P1: 5ea KB Deficit Split Squats - Goblet
P2: 3 Broad Jumps
Alternate stations
-2 min rest-
8 min
8 DB Devils Press
8 DB Pullover Situps
(18 min)
D
Cooldown in Time Remaining
Wednesday 9/30/2026
A
Warmup
(5-8 min)
B
2 rds
1:30 work / :30 rest (2:00 stations)
S1: Run 3 laps | RPE 7
S2: Sled Pull
S3: Run 3 laps | RPE 7
S4: 10 Double Crunches + Max Hollow Body Jacks
S5: Run | RPE 7
S6: AMRAP 10 DB Deadlifts + 5 DB Squat Cleans
S7: Ski | RPE 7
S8: 10 Shoulder Tap Pushups + Low Plank in remaining time
S9: Row | RPE 7
S10: Wall Balls
(40 min)
C
Cooldown in Time Remaining
Thursday 10/1/2026
A
Warmup
(4-6 min)
B
18 min AMRAP
Run 6 laps | RPE 7
Jog 3 laps | RPE 4
-2 min rest-
18 min
With a Partner
P1: Ski 800/650m | RPE 7
P2: 25 Jump Squats + Row | RPE 5 in remaining time
*Switch when both complete
(38 min)
C
50s Low Plank Hold
-20s rest-
50s Low Plank Hold
(3 min)
D
Cooldown in Time Remaining
Friday 10/2/2026
A
Warmup
(4-6 min)
B
9 min
S1: 8ea KB Single Leg Deadlifts (2 Handed)
8 KB Deadlifts
45s rest
-2 min rest-
9 min
S2: 14 DB Bent Over Rows
7 DB Hammer Curls
45s rest
(20 min)
C
4 rds
:45 work / :20 rest
S1: Underhand Sled Push
S2: KB Pirate Ship Swings
S3: DB Front Rack Split Squats
S4: Hollow Body Rocks
(18 min)
D
Cooldown in Time Remaining