Eight rounds. Running, throwing, loading — every discipline HYROX will test you on, stacked back to back. Lock in and let's move.

Today's Session — INTERVALS × 8

  • 400M RUN
  • 25 WALL BALLS
  • 30M SANDBAG LUNGES

How this format works

Intervals x 8 means you'll complete eight full rounds of the listed work. Each round is a 400m run, 25 wall balls, and 30m of sandbag lunges. Rest 60-90 seconds between rounds, adjusting based on how repeatable your effort is. Track your round times and aim to keep them within a 10-15 second window from first to last. The goal is consistency, not a hero first round followed by a crawl to the finish.

How to attack it

Most athletes blow up on the wall balls in rounds four and five when the legs start protesting from the run and lunges combined. Break the 25 into 15-10 or 10-10-5 from the start if you know big sets will cost you long rest later. Settle into a nasal-in, mouth-out rhythm on the run so you arrive at the wall ball station under control, not gasping. On the lunges, short steady steps beat long strides that stall halfway across the floor.

Form cues

  • 400M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.
  • 25 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 300m and the wall balls to 15 reps with a lighter ball. Shorten the sandbag lunges to 20m or swap the sandbag for bodyweight lunges to keep the pace moving. You can also cut the total rounds to 5 or 6 and build up over the coming weeks.

Want more: Bump the wall balls to 30 reps and extend the lunges to 40m with a heavier sandbag. Cap rest at 45 seconds between rounds and hold every round within a 5-second window. If you're chasing more, add a 250m row before the run to open each round.

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

  • 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.