Four rounds. Sled, run, wall balls, row — stacked back to back with no gaps to hide in. This is the kind of session that teaches you how to hold form when the legs start talking back.

Today's Session — BRICK × 4

  • 25M SLED PULL
  • 400M RUN
  • 25 WALL BALLS
  • 20 CAL ROW

How this format works

BRICK x 4 means you complete all four movements in order, that's one round, then repeat for a total of four rounds. Move straight through the sled pull, 400m run, 25 wall balls, and 20 cal row without stopping the clock. Rest 2 minutes between rounds, then reset and go again. Every round should look similar in effort and split, not a hot first round and a fade after that.

How to attack it

The trap here is the wall balls right after the run — heart rate is spiked and the squat feels twice as heavy. Break the 25 into 15/10 or 10/10/5 from round two onward if you need to, and keep transitions tight so short breaks stay short. On the row, settle into a rhythm early rather than yanking the first five pulls; the calories come off faster when the stroke is smooth. Control the sled pull with steady hand-over-hand tension and stay tall on the run so you arrive at each station ready to work.

Form cues

  • 400M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.
  • 25 WALL BALLS — Squat deep, drive up, throw to target in one motion; catch and ride it straight back down.
  • 20 CAL ROW — Legs first, then hips, then arms; long strokes, breathe every pull.

Scale it

Newer to this: Drop the sled load or shorten to 15m, cut the run to 200m, and take the wall balls to 15 reps with a lighter ball. Row for 12 calories instead of 20, and give yourself 3 minutes between rounds so each one stays clean.

Want more: Add load to the sled, push wall balls to 30 reps unbroken, and row 25 calories. Cut rest between rounds to 60 seconds and hold your first-round split across all four.

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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.