Four brutal rounds. Row, run, lunge, jump — no gaps, no games. This is a HYROX-style grinder built to test your engine and your ability to keep moving when the legs start talking.

Today's Session — BRICK × 4

  • 20 CAL ROW
  • 1000M RUN
  • 30M SANDBAG LUNGES
  • 20M BURPEE BROAD JUMPS

How this format works

A BRICK is a chained set of movements performed back-to-back as one continuous round, and today you're stacking four of them. One round is 20 cal row, 1000m run, 30m sandbag lunges, and 20m burpee broad jumps — completed straight through before you rest. Take 2-3 minutes between bricks to reset breathing and grab water. Log your time for each brick so you can track pacing across the four rounds. The goal is consistency: brick 4 should look a lot like brick 1.

How to attack it

Most athletes cook themselves on the row or the first run and pay for it in the lunges. Sit 5-10 seconds slower than your best 500m row pace and settle into a run pace you know you can repeat four times. Break the lunges into two sets of 15m if the sandbag load is heavy, and use a steady 2-count breath on the burpee broad jumps to avoid a heart rate spike. The burpee broad jumps are where the round finishes — controlled hop, land soft, chain the next rep.

Form cues

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

Scale it

Newer to this: Cut to 3 bricks and drop the run to 600m and the row to 15 calories. Use a lighter sandbag or front-rack a single kettlebell for the lunges, and swap burpee broad jumps for 10m of standard burpees with a step-out.

Want more: Push to 5 bricks or bump the run to 1200m per round. Hold rest to 90 seconds between bricks and treat the last round as a negative split — fastest of the day.

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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.