HYROX Compromised Running
Learn to run on tired legs. Running fresh is easy; HYROX races send you back to the run after demanding stations. Compromised-running sessions train exactly that: a run straight into station work, a short rest, and again.
The intervals
| Interval | Work | Rest | Station |
|---|---|---|---|
| 1 | 3:00 | — | 600 m run |
| 2 | 2:00 | 1:00 | Wall balls |
| 3 | 3:00 | — | 600 m run |
| 4 | 2:00 | 1:00 | Burpees |
| 5 | 3:00 | — | 600 m run |
| 6 | 2:00 | 1:00 | Walking lunges |
| 7 | 3:00 | — | 600 m run |
| 8 | 2:00 | 1:00 | Rowing |
| 9 | 3:00 | — | 600 m run |
| 10 | 2:00 | — | Wall balls |
Prepare: 15s · Cooldown: 1:00 · Total: ~30 minutes
How to run it
- Run each 600 m hard enough that the station work starts uncomfortable.
- Go straight from the run into the station — the rest comes after the station, not before it.
- Keep the station movements race-legal: full-depth wall balls, chest-to-ground burpees.
Run this workout with Timme
This WOD is part of the HYROX pack in Timme — an interval timer for iPhone and Apple Watch with voice cues, Lock Screen Live Activity, no account, and no ads. Every new user gets the full 126-WOD library free for 14 days; the HYROX Full Simulation stays free forever.
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HYROX is a third-party trademark. Timme is not affiliated with or endorsed by HYROX.