Eight rounds. Four movements. One chance to prove you can hold your standard when the clock keeps coming back around. Today is about repeatable output — settle in and get to work.

Today's Session — INTERVALS × 8

  • 800M RUN
  • 25 PUSH-UPS
  • 25M SLED PULL
  • 25 WALL BALLS

How this format works

Intervals × 8 means you complete the full round of movements eight times through. Each round is one 800M run, 25 push-ups, a 25M sled pull, and 25 wall balls, performed back-to-back as a working set. Rest between rounds is your call: 1-2 minutes keeps the pressure on, 2-3 minutes lets you attack each round harder. Pick your rest before you start and hold it — don't let it creep up as you fatigue. Track your round times so you can see the drift.

How to attack it

The 800M sets the tone. Go out too hot and the push-ups turn into a grind by round three. Break the push-ups early — sets of 10-10-5 keeps you moving without hitting a wall at rep 18. On the sled, drive through the legs and stay low; short choppy steps beat long stalled ones. Wall balls are where rounds fall apart, so lock in a breathing rhythm — exhale on the throw, inhale on the catch — and chip away in sets of 10 or 15 rather than chasing an unbroken hero set you can't repeat.

Form cues

  • 800M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.
  • 25 PUSH-UPS — Hands under shoulders, body in a straight line, chest to floor.
  • 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 to 4-6 rounds and cut the run to 400M. Scale push-ups to 15 reps on the knees, reduce wall balls to 15 with a lighter ball or lower target, and lighten the sled so you can move it in one steady effort.

Want more: Cap rest at 60 seconds between rounds, or run it continuous with no rest at all. Add load to the sled, bump wall balls to 30 reps, and aim to hold every 800M within 10 seconds of your first split.

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Gear for this workout

  • 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.