Welcome to a Mini Simulation day. Three movements, one clean loop, race-day feel in a compact package. Time to see what your engine looks like when the pieces come together.

Today's Session — MINI SIMULATION

  • 15 CAL SKIERG
  • 15 DUMBBELL PUSH PRESS
  • 1000M RUN

How this format works

A Mini Simulation stitches together a short segment of a HYROX-style race so you practice the flow between stations and running. Today's round is 15 cal SkiErg, 15 dumbbell push press, then a 1000m run. Complete 3 to 4 rounds with 3 minutes rest between rounds. Treat each round as its own effort and track your split so you can compare consistency across the set.

How to attack it

Open the SkiErg smooth, not spiky. Most athletes bury themselves in the first 10 calories and pay for it on the push press, so aim for a pace you can hold on round three. Break the push press early if you need to, something like 9 and 6, and keep breathing steady through the dip and drive. Onto the run, use the first 100m to settle your cadence, then lock into a repeatable pace and bring it home.

Form cues

  • 15 DUMBBELL PUSH PRESS — Dip, drive with the legs, press to lockout; no lean-back.
  • 1000M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.

Scale it

Newer to this: Drop to 10 cal SkiErg and 10 push press with a lighter dumbbell, and shorten the run to 600m. If the SkiErg is not available, sub 200m row or 30 seconds of jumping jacks. Keep the round structure the same so you still get the transition practice.

Want more: Push to 4 or 5 rounds, bump the dumbbell weight, and cut rest to 2 minutes. Advanced athletes can also chase unbroken push press every round and hold a run pace within 5 seconds across all rounds.

A new HYROX-style session every day — train like you race. Get the weekly lineup by email.

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$$Thrusters, snatches, lunges with load — adjustable dumbbells cover the widest range of WOD movements per dollar.See options on Amazon →
  • Cross-training shoes$$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.