Four rounds. Running, wall balls, lunges, and a heavy carry stacked back to back. This is a full HYROX simulation in miniature, so lock in and let's get to work.

Today's Session — 4 ROUNDS

  • 800M RUN
  • 25 WALL BALLS
  • 30M SANDBAG LUNGES
  • 40M FARMERS CARRY

How this format works

4 rounds means you'll complete the full sequence — 800m run, 25 wall balls, 30m sandbag lunges, 40m farmers carry — four times through. Move from one movement straight into the next with minimal transition time; the run is your only true reset. Keep rest between rounds short and honest, ideally 60 to 90 seconds, or flow straight into the next 800m if you're feeling strong. One round should take roughly 8 to 12 minutes depending on your pace. Log your splits so you can chase consistency across all four.

How to attack it

Most athletes blow up on round two by running the first 800m too hot — pick a pace you know you can repeat four times and hold it. Break the wall balls into two sets (15/10 or 13/12) before you need to, not after you've stalled. On the lunges, sync your breathing to each step down and drive; on the carry, take a controlled breath every few steps rather than holding tension the whole way. Your goal is even round times, not a fast first one.

Form cues

  • 800M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.
  • 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 the run to 600m and the wall balls to 15 reps with a lighter ball. Shorten the sandbag lunges to 20m and the farmers carry to 30m with a manageable load you can carry unbroken.

Want more: Add a fifth round, or cap rest between rounds at 30 seconds. Advanced athletes can also bump the wall ball target height, increase the sandbag weight, or push the run pace closer to threshold on rounds three and four.

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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.