Eight rounds. Running, rowing, and a plank finisher that will test whether your midline held up through the first two. This is a grinder built for pacing discipline and mental steadiness — settle in and execute.

Today's Session — INTERVALS × 8

  • 1000M RUN
  • 20 CAL ROW
  • 40 PLANK HOLD

How this format works

INTERVALS × 8 means you complete eight full rounds of the listed work, with rest between rounds. One round here is a 1000m run, 20 calorie row, and a 40 second plank hold — done back to back. Rest 2 to 3 minutes after the plank before starting the next round. Track your split for each round so you can see how pacing holds up over the eight sets. Aim for consistency across rounds, not a fast first one that falls off.

How to attack it

Most athletes bleed time on the row after pushing the run too hard, so pick a repeatable run pace from round one and treat it as a ceiling, not a target. On the row, lock into a stroke rate you can breathe through — around 24 to 26 strokes per minute is enough if you drive with the legs. The plank is where fatigue shows up; brace before you drop down so you're not fighting to reset the position. If you feel form breaking mid-plank, breathe steady and count down in ten-second blocks.

Form cues

  • 1000M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.
  • 20 CAL ROW — Legs first, then hips, then arms; long strokes, breathe every pull.
  • 40 PLANK HOLD — Forearms down, body straight, brace your core; don't let hips sag.

Scale it

Newer to this: Cut to 4 to 5 rounds and drop the run to 600m and the row to 15 calories. Reduce the plank to 20 to 25 seconds, or break it into two shorter holds if needed. Take extra rest between rounds so each effort stays clean.

Want more: Push the run to 1200m or hold a faster repeatable pace, and bump the row to 25 calories. Extend the plank to 60 seconds and cap rest at 90 seconds between rounds to compress recovery.

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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.