HYROX WEEK OF 10/19/26
Monday 10/19/2026
A
Coach led warmup
B
12 min AMRAP
20 V-ups
30 russian twists
20 alt single leg V-ups
30s high plank
C
4 min run @ conversational pace
-rest 2 min-
3x 2:15 run | RPE 9
-rest 45s between-
4 min run | RPE 7
-rest 2 min-
3x 1:15 run | RPE 9
-rest 45s between-
(27 min)
D
Cool down and mobility in time remaining
Tuesday 10/20/2026
A
Coach led warmup
B
Back Squats
3x3
*rest 15s between reps. 2min between sets
(12 min)
C
2 sets
5 min Row
5 min Ride
5 min Ski
*RPE 6. Keep a consistent conversational pace.
(30 min)
D
Cool down and mobility in time remaining
Wednesday 10/21/2026
A
Coach led warmup
B1
Strict Press
5x2 | RPE 7
B2
Strict Chin Ups | RPE 8
5x2 add weight if possible
B3
3 sets
12/12 Single arm DB bent over rows | RPE 8
(18 min)
C
3 rds
30/22 cal ride
400m run
1 min rest
400m run
30/22 cal ride
2 min rest
26 min timecap
D
Cool down and mobility in time remaining
Thursday 10/22/2026
A
Coach led warmup
B1
Romanian Deadlifts
5x5
B2
Every 2 min for 3 rds
40s max sandbag cleans
(20 min)
C
4 sets
30s row - easy pace
30s row - moderate pace
30s row - hard pace
30s max burpee broad jumps
rest 90s
4 sets
30s ski - easy pace
30s ski - moderate pace
30s ski - hard pace
30s max wall balls
rest 90s
(25 min)
D
Cool down and mobility in time remaining
Friday 10/23/2026
A
Coach led warmup
B
8 sets
Set of strict pull ups, max 8 reps
40' backwards sled drag
-rest 90s-
(20 min)
C
22 min AMRAP
1000m run
30 sandbag walking lunges
D
Cool down and mobility in time remaining