Today is about rhythm and repeatability. Three movements, four rounds, one goal: hold your effort steady from the first step-up to the final V-up. Lock in and let's move.

Today's Session — 4 ROUNDS

  • 20 BOX STEP-UPS
  • 1000M RUN
  • 15 V-UPS

How this format works

Four rounds means you'll cycle through the full sequence four times: 20 box step-ups, a 1000m run, then 15 V-ups. That's one round. There's no built-in rest, so any breather you take comes out of your working time. Aim to flow from station to station with short, intentional transitions. Track your split each round so you can see how you're pacing across the full session.

How to attack it

Most athletes come out hot on the first set of step-ups and pay for it on round three. Alternate your lead leg every 10 reps to keep the load even and your legs fresher for the run. On the 1000m, settle into a cadence you know you can repeat four times, not a pace that feels great once. For V-ups, break into sets of 8 and 7 if needed and use a steady exhale on the way up to keep your midline connected.

Form cues

  • 20 BOX STEP-UPS — Whole foot on the box, drive through the heel, stand tall at the top.
  • 1000M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.
  • 15 V-UPS — Lie flat, lift legs and torso together to form a V, touch toes.

Scale it

Newer to this: Drop the box height or swap step-ups for alternating reverse lunges if the box feels too high. Cut the run to 600 or 800m and reduce V-ups to 10 reps, or sub tuck-ups where you bring knees to chest instead of a full extension.

Want more: Add a light dumbbell or kettlebell in each hand for the step-ups to raise the load. Push the run closer to threshold pace and cap transitions at 15 seconds between movements. You can also bump V-ups to 20 reps per round or add a 2-second hold at the top of each rep.

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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.