Six brutal rounds. Running, skiing, stepping, and throwing — all the HYROX flavors packed into one relentless block. Show up ready to work and settle into the grind.

Today's Session — BRICK × 6

  • 800M RUN
  • 15 CAL SKIERG
  • 20 BOX STEP-UPS
  • 30 WALL BALLS

How this format works

A brick is a stacked block of movements you complete back-to-back before resting. Today you'll run 800m, hit 15 calories on the SkiErg, knock out 20 box step-ups, and finish with 30 wall balls — that's one round. Rest 2 minutes, then repeat for a total of six rounds. Time each round so you can track consistency across the workout. The goal is repeatable output, not one hero effort followed by a slow crawl.

How to attack it

Most athletes blow up on the run in rounds one and two, then pay for it at the wall from round three onward. Lock in a run pace you know you can hold six times, and treat the SkiErg as active recovery with strong, steady pulls rather than a sprint. Break the wall balls early — try 15/15 or 20/10 from the start instead of holding on until failure. Match your breathing to your step-ups (inhale up, exhale down) to reset before the wall ball set. Consistent round splits win this one.

Form cues

  • 800M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.
  • 20 BOX STEP-UPS — Whole foot on the box, drive through the heel, stand tall at the top.
  • 30 WALL BALLS — Squat deep, drive up, throw to target in one motion; catch and ride it straight back down.

Scale it

Newer to this: Cut to 4 rounds and drop the run to 400m. Reduce wall balls to 20 reps at a lighter ball, and lower the step-up box height so you can drive tall without hopping.

Want more: Cut rest to 60 seconds between rounds, or add a weighted vest for the run and step-ups. You can also bump wall balls to 40 reps or hold the SkiErg pace under 45 seconds per round.

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Want this adapted to you? Composite Athlete builds HYROX training off your numbers — stations, pacing, and progressions tuned to where you actually are. Start your plan at Composite Athlete →

Fuel the work: high-protein recipes with full macros at RosterKitchen.

Gear for this workout

  • Cross-training shoes$$Running plus burpees plus lifting in one workout — you want a stable trainer, not a soft running shoe.See options on Amazon →

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