4491 Thursday 6/18/2026

HYROX PROGRAMMING

A
Warmup
(4-6 min)

B
10 min at each ZONE, 2 rds
1:55 min work / 35s rest to switch A-B stations

ZONE 1
1A: 8 DB Thrusters + 15s rest
1B: Run 3-4 laps | RPE 7

ZONE 2
2A: 8ea half kneeling woodchop
2B: Burpee broad jumps

ZONE 3
3A: 8 knee tuck pushups + 10s rest
3B: Row | RPE 7

ZONE 4
4A: 8 Dual KB deadlifts + 10s rest
4B: Wall Balls
(40 min)

C
Cooldown in Time Remaining