Six rounds. Running, pressing, pulling, throwing — every energy system gets a turn today. Lock in, settle your breathing early, and let the work stack.

Today's Session — BRICK × 6

  • 800M RUN
  • 15 DUMBBELL PUSH PRESS
  • 15 CAL SKIERG
  • 10 WALL BALLS

How this format works

A BRICK is a stacked block of movements you complete in order before resting. Today you'll run 800m, hit 15 dumbbell push press, 15 cal on the SkiErg, and 10 wall balls — that's one round. Rest 2-3 minutes between rounds, then repeat for six total. Time each round so you can see your consistency, and aim to keep them within 30 seconds of each other. The goal isn't the fastest single round — it's six rounds that look almost identical.

How to attack it

Most athletes fly out on round one and pay for it on rounds four and five, so hold back on that first 800m. The push press is where breathing falls apart — break the 15 into 8/7 if you need to reset, but keep transitions tight. On the SkiErg, drive with your hips and long pulls rather than short choppy arms; it saves your shoulders for the wall balls. Exhale on every press, every pull, every throw — rhythmic breathing is what carries you through round six.

Form cues

  • 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.
  • 10 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 400m and cut the push press and SkiErg to 10 reps/cals, wall balls to 8. Use a lighter dumbbell or med ball, and rest as needed between movements within the round. Four rounds instead of six is a strong day at this scale.

Want more: Bump the wall balls to 15 and add a 20-second cap on transitions between movements. Cut rest between rounds to 90 seconds, or add a seventh round if your splits stay honest through round six.

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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.