HYROX WEEK OF 6/1/2026
Here is our first week of programming. We’d love to have you and your friends in class!
Check our Movement Library for exercise descriptions.
Check the RPE scale to understand what you should be feeling during the workout.
Check the Class Schedule and join your first Hyrox Class.
What exactly is a Hyrox Race?
Weekly workouts will be posted every Sunday at 6pm.
Monday 6/1/2026
A
40s work / 20s rest
Low squat T Spine Rotations
Ski | RPE 6
OH Bowler Lunge
Plank Jack Pushups
KB Jefferson Curls
90-90 Transitions
(6 min)
B
3 rds
1:15 work / :25 rest (1:40 stations)
S1: Run 2 laps | RPE 8
S2: 5 DB Hang Cleans + 10s rest
S3: Overhand Sled Push
S4: 10 Tuck Jumps + 10s rest
S5: Ski | RPE 8
S6: Weighted Walking Lunges
S7: 10 Alt Jackknife Situps + 10 Hollow Body Up and Overs
S8: 10 Biceps Curls + 10s rest
(40 min)
C
Cooldown in Time Remaining
Tuesday 6/2/2026
A
40s work / 20s rest
2 rds
Cat Cow
90-90 Transitions
Hamstring walkouts
Cossack Squats
Walkout Pushup
Extreme Climber Stretch
(12 min)
B
14 min AMRAP
1000m run | RPE 6 | 7 laps outside lane
1:30 min rest
1000m run | RPE 6 | 7 laps outside lane
1:30 min rest
500m run | RPE 7 | 4 laps middle lane
1:00 min rest
*Continue running 500m intervals in time remaining
-2 min rest-
4 rds
In 4 min:
400/300m Row
150’ Weighted Walking Lunges
10 Burpees
*Rest until next 4 min interval
(32 min)
C
5 rds
Min 1: Ride Sprint | RPE 9
Min 2: 6 DB Push Press
(10 min)
D
Cooldown in Time Remaining
Wednesday 6/3/2026
A
4 min AMRAP
4 Cat Cow
6 Squat Jack
6 Situp to Glute Bridge
6 OH Bowler Lunge
10 KB Halo
(4 min)
B
11 min AMRAP
9 2DB OH Strict Press
9 Pushups
40s rest
-Rest 2 min-
11 min AMRAP
6 2KB Deadlift
12 KB Gorilla Row
40s rest
(24 min)
C
With a partner
7 min AMRAP
P1: 2 KB Front Rack Carry - 2 Rack Lengths
P2: Hollow Rocks
-switch-
-2 min rest-
Solo
7 min AMRAP
4 DB Clusters
10 Burpees
D
Cooldown in Time Remaining
Thursday 6/4/2026
A
40s work / 20s rest
1 rd
Cat Cow
Ski | RPE5
Inchworm Pushups
Hamstring Walkouts
DB Lunge & Twist
90-90 Transitions
(6 min)
B
3 rds
1:20 work / :25 rest (1:45 stations)
S1: 1 Arm DB Push Press - Switch every 5
S2: Run | RPE 8
S3: DB Step Ups
S4: Burpee Broad Jumps
S5: 10 Pushups + 10s rest
S6: Row Sprint | RPE 9
S7: KB Deadlifts
S8: Wallballs
(42 min)
C
Cooldown in Time Remaining
Friday 6/5/2026
A
40s work / 20s rest
1 rd
Cat Cow
Situp to Glute Bridge
90-90 Transitions
Lateral Lunges
Walkout Pushups
Extreme Climber Stretch
(6 min)
B
3 min Run | RPE 5
2 min Run | RPE 7
3 min Run | RPE 5
-rest 30s-
8 min AMRAP
400/300m Ski | RPE 7
45s rest
-rest 30s-
3 min Run | RPE 5
2 min Run | RPE 7
3 min Run | RPE 5
-rest 30s-
8 min AMRAP
400/300m Ski | RPE 7
45s rest
(34 min)
C
1 min Ride Sprint | RPE 9
1:30 Ride Recovery | RPE 4
1 min Ride Sprint | RPE 9
-rest 30s-
3 rds
P1: 25s Ski Sprint | RPE 9
P2: rest
-switch-
(8 min)
D
Cooldown in Time Remaining