THURSDAY HYBRID

HYBRID 27

Format. Station Rotations (2 Rounds)

Duration. 27 mins

Workout Flow

5 Stations

2:00 work / :30 transition

2 Rounds Total (≈25 minutes)

2:00 Finisher (Burpee Broad Jumps max distance)

Stations

1. SkiErg – Max meter

2. Dual DB Box Step-Ups – Max reps

3. Row – Max meters

4. Sled Push – 25m

5. Wall Balls – Max reps

Primary Objective

Build HYROX race conditioning through sustained effort at key stations.

Secondary Objective

Improve pacing & transition efficiency under fatigue.

RPE (Rate of Perceived Exertion)

7–8/10 → “Race pace, sustainable but uncomfortable”

Stimulus

Cardio Engine: SkiErg + Row for aerobic/anaerobic capacity

Strength Endurance: Step-Ups + Wall Balls

Power & Drive: Sled Push

Finisher

All In! – 2 minutes Burpee Broad Jumps → max distance