Category / Hybrid Race

Race
/ Day.

A 10-session hybrid race programme — pace work, station rehearsal, sled volume, compromised running, heavy carries, and a full 8-station race simulation. Built for hybrid racing formats like HYROX®, with every workout you need to crush your next race.

See all 10 → Get the app →
Sessions
10
Stations
8
Race sim
~90m
Hybrid · Race Sim
/ Full

The Whole Damn Thing

8 × (1km run + station) · Race weight
— Race order
01Run 1 km
02Ski erg 1000m
03Run 1 km
04Sled push 50m
05Run 1 km
06Sled pull 50m
07Run 1 km
08Burpee broad jumps 80m
09Run 1 km
10Row 1000m
11Run 1 km
12Farmer carry 200m
13Run 1 km
14Sandbag lunges 100m
15Run 1 km
16Wall balls × 100
joinfiz.com/w/the-whole-damn-thingDress rehearsal
10 hybrid race sessions

Pace.
/ Station. Race.

Each session targets a different limit: pacing, station strength, compromised running, transitions, or sharpening.

Hybrid · Pacing
/ 01

Pace & Place

5 rds · 1km row + 50m sled push · Race weight
— Why

Aerobic base for race day. Find a sustainable gear and hold it across all 5 rounds.

Aerobic foundationOpen in Fiz →
Hybrid · Specificity
/ 02

Station Rehearsal

All 8 stations in race order · No run
— Why

Not for time — for awareness. Learn transitions, breathing, where you bleed seconds.

TransitionsOpen in Fiz →
Hybrid · Sled
/ 03

Sled Day

10 rds · 25m push + 25m pull · Race weight
— Why

Pure sled volume. Train at race weight or above and race day will feel lighter.

Quad punishmentOpen in Fiz →
Hybrid · WB
/ 04

Wall Ball Weds

1,000 wall balls for time · Race weight
— Why

The final race station comes deep into fatigue. Steady output at that point separates competitors.

WB staminaOpen in Fiz →
Hybrid · Run
/ 05

Run It Off

5 km steady · Sustainable pace
— Why

Hybrid races are won between stations. Simplest, most important session in the programme.

Aerobic baseOpen in Fiz →
Hybrid · Mixed
/ 06

Compromised Run

5 rds · 50 wall balls + 800m run
— Why

Run with cooked legs. race-specific stimulus — maintain pace on the run after a station crushes the quads.

Run-station integrationOpen in Fiz →
Hybrid · Carries
/ 07

Heavy Carries

4 rds · 200m farmer (2×24kg) + 50m sandbag lunge 20kg
— Why

Grip failure is the most common race-day issue on the farmer carry. Train these unbroken or pay later.

Grip + chainOpen in Fiz →
Hybrid · Skill
/ 08

Broad Jump Builder

5 rds · 80m burpee broad jumps + 400m run
— Why

Drill the pattern at race pace before race day asks you to do it cold under fatigue.

Power + techniqueOpen in Fiz →
Hybrid · Race Sim
/ 09

Whole Damn Thing

Full 8-station race simulation
— Why

The only honest dress rehearsal. Run at week 4, week 8, and 10 days out.

Full distanceOpen in Fiz →
Hybrid · Taper
/ 10

Race Sharpening

12-min AMRAP · 200m run + 10 WB + 10 BBJ
— Why

Taper-week tune-up. Race intensity to remind the body what fast feels like, then leave it alone.

Closing sessionOpen in Fiz →
Related Categories

More of
/ the library.

Round out your hybrid training with the rest of the Fiz library.

01 — Functional

Functional Fitness

Rowing benchmarks, barbell complexes, EMOMs — the work that builds the engine.
02 — Triathlon

Triathlon Bricks

Brick sessions and aerobic work for hybrid race fitness.
03 — Heroes

Hero WODs

The mental toughness benchmarks. After race sharpening, try Murph.
Race day

Sub
/ 60.

Get the app →
iOS · Android · 2026