Eight rounds. Four movements. One goal: hold your standard when the clock keeps ticking. Today is a full HYROX simulation in miniature, and it rewards athletes who stay patient early and finish strong.

Today's Session — INTERVALS × 8

  • 30M SANDBAG LUNGES
  • 20M BURPEE BROAD JUMPS
  • 800M RUN
  • 25M SLED PUSH

How this format works

Intervals x 8 means you complete the full sequence of movements eight times through. Each round is 30m sandbag lunges, 20m burpee broad jumps, an 800m run, and a 25m sled push, in that order. Rest 2-3 minutes between rounds, or start each round on a set clock (for example, every 10-12 minutes) so faster work earns more recovery. Track your split for each round and aim to keep them within 30 seconds of each other. Consistency across all eight rounds is the win, not a hot first round.

How to attack it

Most athletes blow up on the burpee broad jumps or push the first 400m of the run too hard. Break the lunges into two clean sets of 15m with a quick reset in the middle, and settle into a steady rhythm on the burpee broad jumps rather than chasing speed. Exhale on the drive of each lunge and each jump to keep your breathing tied to the work. On the sled, take short, powerful steps and drive through the full leg extension. If you have anything left, spend it on rounds 7 and 8.

Form cues

  • 800M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.

Scale it

Newer to this: Drop to 4-6 rounds and shorten the run to 400m. Swap burpee broad jumps for step-back burpees with no jump, and reduce the lunges to 20m with a lighter sandbag or bodyweight. Keep the sled push but lighten the load so you can move without stalling.

Want more: Add a weighted vest for the run and burpee broad jumps, or extend the sled push to 50m. Cut rest between rounds to 60-90 seconds and hold a fixed round time from start to finish. For a final gear, push the last two 800s five to ten seconds faster than your average pace.

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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

  • 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.