Four rounds. Big volume, mixed engine, no place to hide. Today blends heavy legs, grip, running, and a classic HYROX finisher into a session that rewards steady effort over hero pace.
Today's Session — 4 ROUNDS
- 20 KETTLEBELL GOBLET SQUATS
- 25M SLED PULL
- 800M RUN
- 25 WALL BALLS
How this format works
4 ROUNDS means you complete the full movement list, top to bottom, four times through. One round here is 20 goblet squats, a 25m sled pull, an 800m run, then 25 wall balls. Move from station to station without built-in rest, treating transitions as part of the work. If you need to breathe, take it at the top of a round rather than mid-movement so you keep momentum. Track your round times and aim to keep them within 30 seconds of each other.
How to attack it
The 800m run is where most athletes overspend, so lock into a pace you can repeat four times before you chase a fast opening split. Break the goblet squats into 12-8 or 10-10 if grip or legs start loading up early, and keep the sled pull deliberate hand-over-hand rather than yanking. On wall balls, sets of 10-8-7 or 15-10 with a short reset beat blowing up and standing there staring at the ball. Breathe on a two-in, two-out rhythm through the run and reset your breathing before you pick up the wall ball each set.
Form cues
- 20 KETTLEBELL GOBLET SQUATS — Elbows inside knees, chest tall, full depth every rep.
- 800M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.
- 25 WALL BALLS — Squat deep, drive up, throw to target in one motion; catch and ride it straight back down.
Scale it
Newer to this: Drop the run to 400m per round and reduce wall balls to 15 with a lighter ball. Use a lighter kettlebell for the goblet squats, or swap to bodyweight squats if depth is breaking down. If no sled is available, sub a 50m farmer carry with moderate dumbbells.
Want more: Add load to the sled and the goblet squat, and push the wall ball to a higher target or heavier ball. Hold the run at goal race pace and cap transition rest at 15 seconds. For an extra gear, add 5 wall balls and 5 goblet squats per round.
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Fuel the work: high-protein recipes with full macros at TryThisFuel.
Gear for this workout
- Cast-iron kettlebell (16 kg)$$Swings, goblet squats, and carries — the single most-used WOD implement. 16 kg covers most scaling; 24 kg if you're experienced.See options on Amazon →
- Adjustable dumbbells$$Thrusters, snatches, lunges with load — adjustable dumbbells cover the widest range of WOD movements per dollar.See options on Amazon →
- 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 →
Disclosure: if you buy through these links, Try HYROX may earn a commission at no extra cost to you. Picks match the equipment this workout uses.