Four movements, one clock, no hiding. Today blends carries, ski, run, and row into a HYROX-style test that hits your grip, engine, and legs in that order. Warm up properly, then commit to a pace you can hold from the first meter to the last calorie.

Today's Session — FOR TIME

  • 40M FARMERS CARRY
  • 15 CAL SKIERG
  • 1000M RUN
  • 20 CAL ROW

How this format works

FOR TIME means you complete the full list of movements as fast as possible, moving in order from top to bottom. There are no rounds today — this is a single sprint through all four stations. Rest is self-selected, but every second you stand still shows up on the final clock. Treat transitions like race day: set the handles down cleanly, move to the next station with intent, and start the next movement without hesitation. Record your finish time so you can chase it next block.

How to attack it

The farmers carry sets the tone — grip it and go, but don't crush your forearms before the SkiErg. On the ski, drive with your hips and lats rather than yanking with the arms; you'll need those arms fresh for the row. The 1000m run is where most athletes bleed time by either sprinting the first 200m or drifting mentally in the middle 400m, so lock into a repeatable cadence early. Come into the rower under control, settle into a strong stroke rate around 26-28, and empty the tank on the last five calories.

Form cues

  • 1000M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.
  • 20 CAL ROW — Legs first, then hips, then arms; long strokes, breathe every pull.

Scale it

Newer to this: Cut the run to 600-800m and drop the SkiErg and Row to 10 and 15 calories respectively. Use a lighter load on the farmers carry that lets you complete the 40m unbroken with solid posture. The goal is steady movement across all four stations, not a heroic weight on the carry.

Want more: Add a second lap: complete the full sequence twice for time, or increase the carry distance to 60m with a heavier load. Advanced athletes can also cap transitions at 15 seconds between stations to simulate race-floor pressure and push the engine harder on the ski and row.

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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

  • Speed jump rope$Double-unders and rope work show up constantly in daily WODs. A ball-bearing speed rope is the one piece of home-gym kit that pays for itself in a week.See options on Amazon →
  • 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 →

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.