Six rounds, three movements, one honest effort. Today blends running volume with legs-and-lungs work at the stations, mimicking the demand of race day. Show up ready to hold a pace you can defend, round after round.

Today's Session — INTERVALS × 6

  • 800M RUN
  • 20 KETTLEBELL GOBLET SQUATS
  • 30 WALL BALLS

How this format works

Intervals x 6 means you complete the full sequence six times through: 800m run, 20 kettlebell goblet squats, 30 wall balls. Rest 2-3 minutes between rounds, or scale rest to match your current fitness. Treat each round as its own effort, but keep your times and rep pace consistent across all six. Track your split for each round so you can see where the drop-off happens. The goal is repeatability, not a hero first round.

How to attack it

Most athletes cook the first run and pay for it at the wall balls in round three. Lock into a run pace that leaves you able to walk straight to the kettlebell and start squatting within 10 seconds. Break the wall balls early if you need to, something like 15/15 or 10/10/10, and keep your breathing tied to the throw and catch. Goblet squats should be unbroken every round, so pick a load that lets you own all 20 reps. Steady breath, steady splits, steady mindset.

Form cues

  • 800M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.
  • 20 KETTLEBELL GOBLET SQUATS — Elbows inside knees, chest tall, full depth every rep.
  • 30 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 600m or 400m and cut wall balls to 20 reps with a lighter ball. Reduce goblet squats to 15 reps with a manageable kettlebell, and take an extra minute of rest between rounds if needed to preserve movement quality.

Want more: Bump wall balls to 40 reps and add load to the goblet squat, or shorten rest to 60-90 seconds between rounds. For an extra layer, hold the kettlebell in the front rack during a 100m carry before starting the wall balls.

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Fuel the work: high-protein recipes with full macros at TryThisFuel.

Gear for this workout

  • Cast-iron kettlebell (16 kg)$$Swings, goblet squats, and carries — the single most-used WOD implement. 16 kg covers most scaling; 24 kg if you're experienced.See options on Amazon →
  • Cross-training shoes$$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.