ZONE 1 — GRIP & PULL
BUY-IN: 1000m/800m Run Together
AMRAP
25m Sled Pull
100m Farmer’s Carry
ZONE 2 — ENGINE LEGS
BUY-IN: 1000m Row Shared
AMRAP:
20 Medball Box Step-Overs
20 Alternating DB Hang Clean & Press
RPE: 8–9/10
GOAL: Sustain high output under fatigue while managing transitions and recovery with your partner.
PRIMARY OBJECTIVE: HYROX-specific conditioning and movement efficiency under elevated heart rate.
SECONDARY OBJECTIVE: Develop pacing strategy, communication, and repeat effort capacity across multiple work zones.
