Today is a grinder built for race-day engine work. Two 800s back-to-back before you touch the sled and dumbbells — this is where you learn to hold pace under fatigue. Four rounds. Lock in and go.

Today's Session — 4 ROUNDS

  • 800M RUN
  • 800M RUN
  • 25M SLED PULL
  • 15 DUMBBELL PUSH PRESS

How this format works

4 Rounds means you complete the full movement list four times through, in order, before you're done. One round here is 800m run, another 800m run, 25m sled pull, then 15 dumbbell push press. Move straight from one movement to the next with minimal transition — the running is your aerobic base, the stations are the interruption. Rest only as needed between rounds, ideally 60-90 seconds to reset breathing before the next 800.

How to attack it

The trap is going out hot on round one and paying for it by round three. Pick an 800 pace you know you can hit four times over and treat the second 800 as the honest test — that's where most athletes leak time. On the sled, drive through the legs in short, aggressive steps rather than pulling with the arms. Break the push press into 8-7 or 10-5 if grip and shoulders start to fade, and match your breathing to the dip-drive rhythm so you're not holding your breath at lockout.

Form cues

  • 800M 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.
  • 15 DUMBBELL PUSH PRESS — Dip, drive with the legs, press to lockout; no lean-back.

Scale it

Newer to this: Cut the runs to 600m or 400m each and drop the push press to 10 reps with a lighter dumbbell pair. If the sled is too heavy to move steadily, reduce the load so you can complete 25m without stopping. Three rounds instead of four is a smart entry point.

Want more: Increase sled load and add a 25m return pull for 50m total each round. Push the dumbbell weight up and hold the push press unbroken every round. Cap rest between rounds at 30 seconds to keep the heart rate honest.

A new HYROX-style session every day — train like you race. Get the weekly lineup by email.

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

  • 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.