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.

Today’s circuit combines machine pull, explosive burpees, loaded lunges and a short run to close each round. Focus on consistent pacing and tight transitions. Workout 4 Rounds 250 m Ski 8 Burpee Box Jump Overs 12 Sandbag Back Lunges 300 m Run Scaling Ski 150–250 m Step-overs Bag 10–20 kg Run 200–300 m Post your total time.

A short multi-movement hybrid chain. Leg volume, overhead control, and machine pacing all in one. Workout 3 Rounds 300 m Run 10 Wall Balls 12 Box Step Overs 8 DB Push Press per arm 200 m Row Scaling Distances 150–300 m Wall Balls 6–12 DB 10–15 kg Bodyweight step overs Post your total time.

Today’s workout. Happy thanksgiving ZONE 8 fam.