Eight station half distance
Rehearse execution and pacing; this is an occasional demanding practice, not a daily workout.
About 95 minutes, including preparation and an easy finish.
Warm up
5–10 minutes easy walking or jogging, then light rehearsal of the first station. Interval sessions also include 2–3 relaxed strides.
Your session
For rounds and rehearsals, follow the sequence described in each dose. Rest is included in the prescription. RPE is effort out of 10: easy 3–4, controlled hard 6–7.
- Hybrid running practiceEight 500 m runs, one before each station, RPE 6–7
Sequence practice
- SkiErg techniqueAfter run 1: 500 m
Station 1
- Sled pushAfter run 2: 25 m
Station 2
- Rope sled pullAfter run 3: 25 m
Station 3
- Burpee broad jumpAfter run 4: 40 m
Station 4
- Rowing erg techniqueAfter run 5: 500 m
Station 5
- HYROX farmers carryAfter run 6: 100 m
Station 6
- Sandbag walking lungeAfter run 7: 50 m
Station 7
- Wall ballAfter run 8: 50 clean reps
Station 8
Make it fit your starting point
Reduce repetitions or distance by 25–50% and use lighter loads. Keep the same movement quality.
Choose loads you can control. End the work block if technique deteriorates; do not force repetitions through pain.
Finish and recover
Finish with 5 easy minutes. Record pace or load, effort and whether technique stayed consistent.
Allow 48–72 hours before the next hard session. Schedule occasionally, outside a taper.
Original Strong Table training education. Illustrative AI-generated imagery is not a step-by-step technique demonstration. Read the evidence and current race standards.