Today is a full HYROX simulator packed into four brutal rounds. You'll cover running, explosive jumps, upper-body pulling, and full-body power in every set. Lock in, pace smart, and let the work sharpen your race engine.

Today's Session — BRICK × 4

  • 1000M RUN
  • 20M BURPEE BROAD JUMPS
  • 15 CAL SKIERG
  • 20 CAL ROW

How this format works

A BRICK is a stacked block of movements you complete back-to-back before resting. Today's brick is one round of 1000m run, 20m burpee broad jumps, 15 cal SkiErg, and 20 cal row, and you'll repeat it four times. Rest 2-3 minutes between bricks, or go straight through if you want a true race simulation. Track your time each round and aim to keep them within 30 seconds of each other. Consistency across all four bricks is the goal, not a fast first round followed by a fade.

How to attack it

The 1000m run sets the tone, so start controlled at a pace you can hold on round four, not round one. Burpee broad jumps are where most people blow up, so break into steady singles with a rhythm you can breathe through rather than sprinting the first 10m. On the SkiErg, drive with your hips and let the arms follow; keep the damper strokes long and even. The row is your chance to reset the breath before the next run, so stay smooth and finish each pull with intent.

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.

Scale it

Newer to this: Drop the run to 600m and cut the burpee broad jumps to 15m. Reduce the SkiErg to 10 cal and the row to 15 cal, and take a full 3 minutes rest between bricks. You can also complete 3 rounds instead of 4 while you build the engine.

Want more: Extend the run to 1200m and add a weighted vest for the burpee broad jumps. Cap rest at 60 seconds between bricks and push for negative splits across the 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 RosterKitchen.

Gear for this workout

  • 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.