HYROX WEEK OF 10/5/26
Monday 10/5/2026
A
Warmup
(4-6 min)
B
10 min at each zone, 2 rds
2:00 min AMRAP / 30s rest to switch stations
ZONE 1
1A: 12 DB Hammer Curls + 12 DB Thrusters
1B: Ski | RPE 7
ZONE 2
2A: 12 DB Floor Press + 12 DB Bent Over Rows
2B: Row | RPE 7
ZONE 3
3A: 2 length farmer's carry + 5 Burpees
3B: Ski | RPE 7
ZONE 4
4A: Sandbag Zercher Walking Lunges
4B: Row | RPE 7
(40 min)
C
Cooldown in Time Remaining
Tuesday 10/6/2026
A
Warmup
(4-6 min)
B
9 min AMRAP
16 DB Rack Squats
4 DB Thrusters
-45s rest-
-2 min rest-
9 min AMRAP
12 DB Floor Press
12 Plank Jack Pushups
-60s rest-
(20 min)
C
8 min
With a partner
P1: 6ea Dual KB Hanging Deficit Split Squats
P2: 3 Broad Jumps
Alternate stations
-2 min rest-
8 min
16 Alt DB Snatches
8 Burpees
(18 min)
D
Cooldown in Time Remaining
Wednesday 10/7/2026
A
Warmup
(5-8 min)
B
2 rds
2:00 work / :30 rest (2:30 stations)
S1: Ski | RPE 7
S2: Sled Pull
S3: Run 3 laps | RPE 7
S4: AMRAP 12 Sitting Crunches + 12 Russian kb Swings
S5: Run 3 laps | RPE 7
S6: AMRAP 10 DB Deadlift to High Pull + 12 Knee Tuck Pushups
S7: Ski | RPE 7
S8: 12 KB Goblet Squats + Wall Balls in remaining time
(40 min)
C
Cooldown in Time Remaining
Thursday 10/8/2026
A
Warmup
(4-6 min)
B
18 min AMRAP
Run 6 laps | RPE 7
Jog 2 laps | RPE 4
-2 min rest-
18 min
With a Partner
P1: Ski 800/650m | RPE 7
P2: 20 DB Rack Squats + Row | RPE 5 in remaining time
*Switch when both complete
(38 min)
C
1 min Low Plank Hold
-15s rest-
45s Low Plank Hold
(3 min)
D
Cooldown in Time Remaining
Friday 10/9/2026
A
Warmup
(5-8 min)
B
9 min
S1: 10ea KB Single Leg Deadlifts (2 Handed)
10 KB Deadlifts
45s rest
-2 min rest-
9 min
S2: 16 DB Bent Over Rows
8 DB Hammer Curls
45s rest
(20 min)
C
4 rds
:45 work / :20 rest
S1: Arms only Sled Pull
S2: DB Rotational Push Press
S3: DB Lunge and Twist
S4: Plank Jack Push Ups
(18 min)
D
Cooldown in Time Remaining