Today we're chasing race-day readiness with a session built to teach your legs how to run when they're already screaming. Three rounds of ski, jumps, and a fast kilometer. Lock in and let's get to work.

Today's Session — COMPROMISED RUNNING

  • SkiErg: 500m hard effort
  • 20 burpee broad jumps
  • Immediately run 1K at pace
  • Rest, then repeat for 3 rounds

How this format works

Compromised running means running under fatigue, exactly like you will on race day between HYROX stations. You'll hit the SkiErg for a hard 500m, roll straight into 20 burpee broad jumps, then run 1K at your target race pace. That full sequence is one round. Rest 2 to 3 minutes between rounds and repeat for a total of three rounds.

How to attack it

The trap here is the SkiErg. Go too red on the ski and your 1K falls apart, so aim for a strong but repeatable effort around 85 percent. Break the burpee broad jumps into sets of 10-5-5 or 5-5-5-5 to keep a steady rhythm rather than blowing up in the first ten reps. On the run, settle into a controlled breathing pattern in the first 200m, then build. Your goal is three 1K splits within 10 seconds of each other.

Scale it

Newer to this: Drop the SkiErg to 350m and reduce the burpee broad jumps to 12 reps, or swap them for 15 standard burpees. Shorten the run to 600m and take up to 4 minutes rest between rounds so each run stays honest.

Want more: Push the SkiErg to 600m, keep the 20 burpee broad jumps unbroken, and hold your 1K within 5 seconds of your HYROX goal pace. Cut rest to 90 seconds or add a fourth round if you want to test how deep the pacing holds.

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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

  • 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.