Six brutal bricks stand between you and the finish line today. This one blends explosive power, overhead strength, running economy, and grinding sled work — the exact cocktail HYROX demands. Show up ready to move.

Today's Session — BRICK × 6

  • 20M BURPEE BROAD JUMPS
  • 15 DUMBBELL PUSH PRESS
  • 400M RUN
  • 25M SLED PULL

How this format works

A BRICK is a fixed sequence of movements performed back-to-back as one continuous round, and today you're stacking six of them. Each round runs: 20m burpee broad jumps, 15 dumbbell push press, 400m run, 25m sled pull — in that order, no breaking the chain. Rest 90 seconds between bricks, then reset and go again. Track your round times and aim to keep them within 15-20 seconds of each other. If you can't hold that window, your first rounds were too hot.

How to attack it

The push press is where most athletes blow up — go unbroken on rounds 1-3, then split 8/7 if you need to on the back half. Your 400m is the recovery piece relative to the sled, so lock into a cadence you can repeat six times rather than chasing a fast first split. The burpee broad jumps punish anyone who rushes the stand-up, so breathe at the top of every jump and land soft. On the sled, short choppy steps and a low hip position move more weight than pulling with the arms.

Form cues

  • 15 DUMBBELL PUSH PRESS — Dip, drive with the legs, press to lockout; no lean-back.
  • 400M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.

Scale it

Newer to this: Cut to 4 bricks and shorten the burpee broad jumps to 15m and the run to 300m. Drop the dumbbell weight so you can hit 15 unbroken push press every round, and reduce the sled load to something you can walk backwards with steady rhythm.

Want more: Push to 8 bricks or cut rest to 60 seconds between rounds. Add 5 reps to the push press or move to a heavier dumbbell, and extend the sled pull to 40m with added load.

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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.