Today is a taste of race day. We're stacking a wall ball set, a 1000m run, and a sled push into one continuous piece so you can feel how stations bleed into running and back again. Show up ready to move with purpose.

Today's Session — MINI SIMULATION

  • 25 WALL BALLS
  • 1000M RUN
  • 25M SLED PUSH

How this format works

A Mini Simulation is a short, race-style effort that mirrors the flow of HYROX without the full distance. You'll complete the movements back-to-back as one round: 25 wall balls, straight into a 1000m run, straight into a 25m sled push. Rest 3-4 minutes at the end of the round, then repeat for 2-3 total rounds depending on your training day. The clock keeps running through transitions, so treat the walk to the sled or the pickup of the ball as part of the work.

How to attack it

Most people blow up on the run because they smoked the wall balls. Break the 25 wall balls into two sets (15/10 or 13/12) with a quick reset rather than grinding a shaky unbroken set. Settle into the run within the first 100m by matching your breath to your cadence, and use the final 200m to raise your heart rate slightly so the sled doesn't feel like a wall. On the push, drive with long steps and steady arms rather than choppy sprint steps that stall the sled.

Form cues

  • 25 WALL BALLS — Squat deep, drive up, throw to target in one motion; catch and ride it straight back down.
  • 1000M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.

Scale it

Newer to this: Drop the wall balls to 15 reps, or use a lighter ball and a lower target. Cut the run to 600-800m and shorten the sled to 15m with reduced load, or substitute a bodyweight prowler march if a sled isn't available.

Want more: Push wall balls unbroken, hold a strong sub-race 1000m pace, and add load to the sled or extend the push to 40m. For a bigger challenge, run 3 rounds with only 2 minutes rest between and score total time from start to final sled finish.

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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

  • Doorway pull-up bar$Pull-up progressions are the most common scaling need in bodyweight WODs. A doorway bar makes daily practice possible at home.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.