Six brutal rounds of running mixed with heavy carries and steady step-ups. This one builds the exact engine HYROX demands: legs that keep moving after they're already tired. Lock in and let's work.

Today's Session — BRICK × 6

  • 200M RUN
  • 800M RUN
  • 40M FARMERS CARRY
  • 20 BOX STEP-UPS

How this format works

A BRICK is a full round of every movement in the workout, performed back-to-back with minimal rest. Today you'll complete six bricks total: 200m run, 800m run, 40m farmers carry, and 20 box step-ups, in that order. Move through each round with purpose, treating the transitions as part of the work. Rest 60-90 seconds between bricks, or go straight through if you're chasing a hard finish time. Track your split for round one and try to hold it across all six.

How to attack it

The 800m is where this workout decides itself. Go too hard early and the carry becomes a grip battle, and the step-ups turn into a grind. Settle into a repeatable pace on the 200m, hold that same effort through the 800m, then break the step-ups into two sets of 10 if your legs start loading up. Breathe in rhythm with your steps on the carry (in for two, out for two) to keep your core braced and shoulders stable.

Form cues

  • 200M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.
  • 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.

Scale it

Newer to this: Cut to 4 rounds and reduce the 800m to 400m. Drop the farmers carry weight to something you can hold unbroken, and lower the box height for step-ups or use a sturdy bench.

Want more: Push for 8 rounds and shorten rest to 30 seconds between bricks. Load the farmers carry heavier and add a weighted vest for the step-ups to raise the demand across every station.

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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 TryThisFuel.

Gear for this workout

  • Cast-iron kettlebell (16 kg)$$Swings, goblet squats, and carries — the single most-used WOD implement. 16 kg covers most scaling; 24 kg if you're experienced.See options on Amazon →
  • Cross-training shoes$$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.