5ive on Five: A Power-Packed Group Fitness Challenge in Santa Clara
Today’s HYROX-inspired WOD at the Academy of Self Defense brings a unique two-group rotation that will test your strength, conditioning, and grit. The “5ive on Five” workout pairs functional weight training with endurance-driven cardio for a total-body challenge that hits every major muscle group.
Group 1 (Strength + Control)
- Merry Go Rounds (Farmer’s Carry): Build grip, shoulder stability, and core control as you walk heavy.
- Halo Steps: Mobility meets stability, reinforcing shoulder strength and coordination.
- Single DL Suitcase: A unilateral deadlift variation that hammers the hamstrings and challenges balance.
- Broken Wing Press: Pressing under tension, dialing in stability and time under load.
- Front Raise (Neutral Grip): A sneaky shoulder burner that locks in upper-body endurance.
Group 2 (Engine + Endurance)
- Woodway Treadmill: Pure drive. No motor. Just you and your stride.
- SkiERG: Explosive full-body pulls for cardio and core.
- Rower: Classic power endurance builder.
- Jump Rope: Fast feet, coordination, and conditioning.
- Bag Work: Combative conditioning to sharpen reflexes and torch calories.
Warm-Up Guidance
Start with dynamic mobility—shoulder circles, hip openers, and bodyweight squats. Add 3 minutes of jump rope or light jogging to prime your engine. Finish with light kettlebell halos and farmer’s carries to prep grip and core.
At-Home Adaptations
No Woodway? Run outside or sub in high-knee sprints. No SkiERG? Use resistance bands for overhead pulls. For the farmer’s carry, grab any weighted household items. And for bag work, shadowbox with speed and intensity.
Coaching Tips
- On loaded carries, keep your core braced and shoulders tall.
- With single-leg work, move slow and steady—control beats speed.
- Pace yourself on machines. The goal is consistent output, not red-lining in round one.
- For bag work, stay light on your feet and keep combinations snappy.
Motivating Closer
“5ive on Five” is more than a workout—it’s a test of balance, power, and endurance. Whether you’re chasing performance goals or just looking for a killer group fitness class in Santa Clara, this WOD delivers. Ready to feel it for yourself? Start your free two-week trial and step into a HYROX fitness program built for real results and an incredible community.