Today’s session is about staying composed while fatigue drifts across different movement patterns. Aim for even effort and clean reps. Workout 4 Rounds 250 m Ski 14 Walking Lunges 12 Sit-Ups 10 Alternating DB Snatches 300 m Run Scaling Distances reduced Lunges bodyweight Lighter DB Post your total time.

Today is about pressing strength and position quality. Stay upright in the front squat, control the push press, keep push-ups strict. Workout 5 Rounds 12 Push-Ups 10 Front Squats 8 Push Press 20 m Bear Crawl Notes Front Squats & Push Press: dumbbells or barbell. Scaling Incline push-ups Lighter load 10–20 m crawl Post your load choice and whether push-ups stayed unbroken.

Today’s WOD uses a clean 90-based structure: high-volume leg carry, full-body power and a longer run. Pacing is key — don’t sprint round 1. Workout 3 Rounds 90 Sandbag Lunges 9 Devil’s Press 900 m Run Scaling Lunges 40–60 Light DBs Run 400–900 m Post your total time.

Today’s session mixes running, ball work, hinging, overhead pressing, machine pull and burpees in one continuous circuit. Aim for smooth transitions and clean breathing patterns. Workout 3 Rounds 300 m Run 12 Wall Balls 10 DB Deadlifts 8 DB Push Press 200 m Ski 6 Burpee Over DB Scaling Run/Ski 150–300 m Wall Balls 8–12 DB 10–15 kg Step-over burpees Post your total time.

This is our very first official weekly challenge inside Zone 8. The goal is simple: create one consistent benchmark per week that allows every athlete here to measure progress, compare pacing strategies and build real HYROX engine capacity over time. The format is straightforward but brutally effective: Structure • Run – 5 minutes • Rest – 2 minutes • Burpee Broad Jumps – 5 minutes • Rest – 2 minutes • Row – 5 minutes Your final score is the total distance from all three segments. Why this challenge? Because it tests three key HYROX capacities in a single session: • Sustainable speed on the run • Power endurance under fatigue with Burpee Broad Jumps • Closing strength and aerobic consistency on the rower These challenges will be released weekly and serve as long-term performance indicators. You can repeat them anytime to track development. Post your results in the comments. The leaderboard updates automatically. Good luck and welcome to Week 1.