One workout, one clock, four movements standing between you and the finish. Today blends power, engine, and core into a single sustained effort. Warm up, set your target time, and get to work.

Today's Session — FOR TIME

  • 25 WALL BALLS
  • 800M RUN
  • 20 CAL ROW
  • 35 V-UPS

How this format works

FOR TIME means you complete the full list of movements as fast as possible, moving through them in order from top to bottom. There are no rounds here — you tackle 25 wall balls, then the 800m run, then 20 calories on the rower, then finish with 35 V-ups. The clock starts when you pick up the ball and stops when your last V-up hits the top. Rest is built in by you, not the format, so every pause is a choice that shows up in your final time. Log your time and treat it as the number to beat next round.

How to attack it

The wall balls decide your opening pace — go unbroken if you can, or split 15/10 to keep your legs fresh for the run. Most athletes bleed time on the transition from run to row; walk in with a plan and settle into a strong pull rate rather than sprinting the first five calories. On the rower, breathe out on every drive to keep your core primed for what's coming. V-ups burn fast, so break early into sets of 10-10-10-5 before your form falls apart and costs you seconds.

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.
  • 20 CAL ROW — Legs first, then hips, then arms; long strokes, breathe every pull.
  • 35 V-UPS — Lie flat, lift legs and torso together to form a V, touch toes.

Scale it

Newer to this: Drop the wall ball count to 15 and use a lighter ball or a lower target. Shorten the run to 400m and the row to 12 calories. Swap V-ups for 35 sit-ups or tuck-ups to keep the movement steady and clean.

Want more: Push wall balls to 35 unbroken and extend the run to 1000m at race pace. Bump the row to 25 calories and finish with 45 V-ups, breaking no more than once. Keep transitions under 10 seconds to make every station count.

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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

  • Adjustable dumbbells$$Thrusters, snatches, lunges with load — adjustable dumbbells cover the widest range of WOD movements per dollar.See options on Amazon →
  • Ab mat$Sit-up volume adds up fast in AMRAPs. An ab mat keeps your lumbar honest through high-rep sets.See options on Amazon →
  • Cross-training shoes$$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.