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Workouts This Week
September 14–20, 2026 · Select a track below. Full workouts are in the app.
App access to follow these workouts — first 4 weeks free.
Performance and Foundations run Monday–Saturday at the same class times — different loading, same daily focus. HYROX Classes also meet Monday–Thursday and Sunday — see the HYROX Classes tab.
| Day | Focus |
|---|---|
| Mon | Drew coaches benchmark + unilateral strength |
| Tue | Seated strict press 1RM + run/machine conditioning |
| Wed | Sumo deadlift (Wk 2) + power output intervals |
| Thu | Gymnastics skills + double-under bias |
| Fri | Jerk complexes (Wk 3) + buy-in AMRAP |
| Sat | Team-of-3 · 500 cal + DB burpee box step-overs |
| Sun | HYROX Classes day — see HYROX Classes tab |
Coach’s Corner
Monday’s Drew benchmark is a cleans-and-wall-balls day — pick a clean you can cycle as singles with quality, then keep wall balls in manageable sets toward the goal. Tuesday opens a new seated press cycle with a 1RM build; protect the machine piece after by scaling distance early so the cap stays honest.
Friday’s jerk complexes ask for upright receives and confident lockouts before the buy-in AMRAP — most of that sixteen minutes is the buy-in, so the score is what you earn on squat clean thrusters at the end. Saturday’s team of three rewards a clear rotation plan before the first calorie.
Monday Spotlight — Drew Coaches Benchmark
Monday opens with Coach Drew’s coaches benchmark: power cleans and wall balls for time, then unilateral strength that cleans up the legs and trunk. It is a day for athletes who want a scored effort they can re-test later and accessory work that still looks deliberate under fatigue.
Foundations runs a modified version of the same class days at appropriate loading. Full details for both tracks are in the app.
Official HYROX Training Club programming — sleds, ergs, wall balls, runs, and race-style intervals. Five group sessions this week: Monday–Thursday Foundational/Power blocks and Sunday Complete #6.
Foundational #6A
Station circuit with run, sled pull, wall balls, and mixed DB/KB work. Keep transitions tight and loads honest so both circuits stay quality.
Foundational #6B
Zone-based intervals with sled push, burpee broad jumps, and machine efforts. Share ergs and sleds in a small class and hold RPE 8 without rushing standards.
Power #6A
Partner muscular endurance into accessory conditioning — hinge, trunk, and pressing under fatigue with clear scale options for push-up volume.
Power #6B
Partner wall balls and plank work paired with a solo AMRAP, then race-posture accessory to close the hour.
Complete #6 — Pull and Run
Run, high pulls, ski, and sled pull on short intervals, then a quick quad finisher. Threshold pacing across the stations is the whole game.
Front squat Week 2 opens the strength menu, then bench Week 2, hip thrust Week 9, pull-up test Week 8, and a strongman day to close.
| Day | This Week |
|---|---|
| 1 | Front squat (Wk 2) + power output |
| 2 | Bench press (Wk 2) + accessory |
| 3 | Hip thrust (Wk 9) + accessory |
| 4 | Pull-ups (Wk 8) — test week |
| 5 | Strongman + posterior-chain accessory |
Coach’s Corner
Session 4 is pull-up test week — treat the test as the centerpiece and keep accessory work supportive. Session 5’s strongman block rewards clean positions and honest rest between efforts.
Session 4 Spotlight — Pull-Up Test Week
Session 4 puts Week 8 pull-up testing on the bar. Warm up for quality reps, record an honest set, then finish the accessory without turning the day into a second test.
Periodized personal training programming is the strategic approach for increasing loads on strength lifts and raising the challenge on conditioning.
Mixed-modality endurance opens the week, then lactate-threshold clocks, VO2-max intervals midweek, a skill-component VO2 day, and aerobic strength to close.
| Day | This Week |
|---|---|
| 1 | Mixed-modality endurance |
| 2 | Lactate threshold — monostructural |
| 3 | VO2 max — mixed modality |
| 4 | VO2 max with skill component |
| 5 | Aerobic strength & endurance |
Coach’s Corner
Session 2’s lactate-threshold clocks are where pacing gets honest — early greed gets expensive when the second set arrives. Keep transitions calm so every interval starts from the right effort.
Session 2 Spotlight — Lactate Threshold
Session 2 is monostructural threshold work against a fixed clock. Sustainable output is the point — arrive ready to spend without redlining the first piece.
Full details in the app. If you’re not on a programming plan yet, your first 4 weeks are free — see plans.
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