Today we're fueling like race day. This session mimics the demands of a 90-minute HYROX effort, blending steady machine work with functional stations that punish sloppy pacing. Show up ready to work, and treat every rep like it counts.

Today's Session — EAT LIKE IT'S A 90-MINUTE RACE

  • 1000M ROW
  • SkiErg: 1000m at moderate effort.
  • Burpee broad jumps: 20 reps.
  • Farmers carry: 40m with challenging kettlebells.
  • Wall balls: 30 reps, break as needed.

How this format works

EAT LIKE IT'S A 90-MINUTE RACE means you approach this workout the way you'd approach a full HYROX: continuous movement, minimal breaks, and steady output from start to finish. Move through the list in order as one long round: 1000m row, 1000m SkiErg, 20 burpee broad jumps, 40m farmers carry, then 30 wall balls. Repeat the full sequence for 2-3 rounds depending on your training window, keeping transitions under 30 seconds. Rest only as needed between rounds, aiming for 60-90 seconds max. The clock keeps running, so your pacing decisions are the whole game.

How to attack it

Row and Ski at a sustainable pace you could hold for 90 minutes total, not a pace you'd chase in a 500m sprint. Most athletes bury themselves on the machines and pay for it at the burpee broad jumps, so hold back 10-15 percent early. Break the wall balls into two smart sets like 18/12 or 15/15 rather than grinding to failure. On the farmers carry, keep your steps quick and your breathing rhythmic, four steps per inhale, four per exhale. Consistency across rounds beats a hero first round every time.

Scale it

Newer to this: Drop the row and Ski to 750m each and cut the burpee broad jumps to 12 reps. Use lighter kettlebells for the carry and reduce wall balls to 20 reps with a lighter ball. Focus on completing the full sequence with clean transitions rather than pushing pace.

Want more: Add a fourth round and shorten rest between rounds to 30 seconds. Push the row and Ski toward race pace, increase farmers carry distance to 60m, and hold wall balls unbroken. Advanced athletes can also add a 200m run between stations to sharpen the race simulation.

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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)$$Swings, goblet squats, and carries — the single most-used WOD implement. 16 kg covers most scaling; 24 kg if you're experienced.See options on Amazon →
  • Adjustable dumbbells$$Thrusters, snatches, lunges with load — adjustable dumbbells cover the widest range of WOD movements per dollar.See options on Amazon →
  • 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 →

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.