Four rounds. One brick at a time. Today stacks a classic HYROX combo into a repeatable circuit that rewards steady effort and clean transitions.

Today's Session — BRICK × 4

  • 25 WALL BALLS
  • 30M SANDBAG LUNGES
  • 40M FARMERS CARRY
  • 800M RUN

How this format works

A BRICK is a fixed block of movements you complete back-to-back, then repeat. Today's brick is 25 wall balls, 30m sandbag lunges, 40m farmers carry, and an 800m run — done four times through. Rest is built into your pacing, not the clock: keep transitions tight and let the run be your active recovery from the stations. Track your split for each round and aim to keep them within 30 seconds of one another.

How to attack it

Round one always feels smooth — don't let it fool you. Most athletes fall apart on the lunges in rounds three and four, so break the wall balls early (15/10 or 10/10/5) to save your legs. On the farmers carry, set the handles down once if you must, but keep walking. Settle into a breathing pattern on the run — inhale two steps, exhale two steps — and use it to reset before the next brick.

Form cues

  • 25 WALL BALLS — Squat deep, drive up, throw to target in one motion; catch and ride it straight back down.
  • 800M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.

Scale it

Newer to this: Drop to 15 wall balls with a lighter ball, cut the sandbag lunges to 20m (or use bodyweight walking lunges), and shorten the run to 400m. Three rounds instead of four is a solid target while you build capacity.

Want more: Push to 30 wall balls, add load to the sandbag and farmers handles, and cap transitions at 15 seconds between movements. If you're chasing a sharper stimulus, hold your first-round run split across all four rounds.

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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 →
  • 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.