Six brutal bricks stand between you and done. Today stacks a sled pull, wall balls, a 1K run, and a row into one repeatable block — HYROX in miniature, six times over. Show up ready to work, and let the volume build the athlete.

Today's Session — BRICK × 6

  • 25M SLED PULL
  • 25 WALL BALLS
  • 1000M RUN
  • 20 CAL ROW

How this format works

A BRICK is a fixed sequence of movements you complete back-to-back as one round, and today you're running that sequence six times through. One round here means 25M sled pull, 25 wall balls, a 1000M run, and 20 calorie row — in that order, no skipping. Rest 2-3 minutes between bricks, or go straight into the next when you're ready to push the engine harder. Track your split for each round so you can see where the wheels start to wobble. Aim for consistency across all six, not a hot first round and a crawl to the finish.

How to attack it

Most people blow up on the wall balls in rounds three and four — the legs are cooked from the sled and the run is still waiting. Break the 25 into 15/10 or 10/10/5 from the start if you know your grip and lungs will fade. On the run, lock into a rhythm you can repeat six times, not a pace you can hit twice. The row is your recovery station disguised as work — keep the stroke rate controlled, pull long, and use the breath to reset before the next sled.

Form cues

  • 25 WALL BALLS — Squat deep, drive up, throw to target in one motion; catch and ride it straight back down.
  • 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: Cut the bricks to 4 rounds and drop the run to 600M. Reduce wall balls to 15 reps and the row to 12 calories, and use a lighter sled load so you can keep moving through the pull without stopping.

Want more: Add a seventh brick, or bump wall balls to 30 and the row to 25 calories. Cap rest between rounds at 60 seconds and hold your first-round run split all the way through — no drop-off allowed.

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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

  • Speed jump rope$Double-unders and rope work show up constantly in daily WODs. A ball-bearing speed rope is the one piece of home-gym kit that pays for itself in a week.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.