Kick Rox: Power, Endurance, and Grit in One WOD
Today’s HYROX-inspired WOD, “Kick Rox,” packs everything you love about functional training into one sweat-drenched session. It mixes fast-paced bodyweight moves, core work, kickboxing elements, and heavy-duty endurance tests that mirror the HYROX race format. Whether you’re gunning for a race or just want to challenge your body in new ways, this workout will light you up.
The WOD: Kick Rox
- 4 Punch Sprawl
- 100 Sit Ups with Elbows
- 100 Kicks on Bag
- 80m DB Burpee Broad Jumps
- 1000m Row
- 1000m Ski Erg
- 100m Sandbag Lunges
Warm-Up Guidance
Start with 5–7 minutes of dynamic movement to prime your body. Jog in place or row lightly to elevate heart rate. Add mobility drills: hip circles, arm swings, and inchworms. Run through 2 rounds of:
- 10 air squats
- 10 push-ups
- 10 alternating lunges
This gets your muscles firing before you hit the heavy stuff.
WOD Breakdown
- 4 Punch Sprawl: Combines striking and agility. Explosive punches flow right into sprawls, building reaction speed and total-body coordination.
- 100 Sit Ups with Elbows: Simple, direct, and brutal. This variation activates obliques and forces midline stability.
- 100 Kicks on Bag: A nod to ASD’s combative roots, these build leg power and endurance while keeping things dynamic.
- 80m DB Burpee Broad Jumps: A HYROX classic. Burpees meet dumbbells, then a leap forward. Expect this to torch legs, lungs, and grip strength.
- 1000m Row + 1000m Ski Erg: Back-to-back erg work demands controlled breathing and consistent pacing. These stations replicate HYROX race flow, where cardio engines get tested under fatigue.
- 100m Sandbag Lunges: A grind to finish. Shoulders burn, legs wobble, but this is where you dig in and build resilience.
At-Home Adaptations
Don’t have all the equipment? No problem.
- Replace bag kicks with high-knee mountain climbers.
- Sub DB burpee broad jumps with regular burpees plus squat jumps.
- Use a backpack for weighted lunges.
- Swap Ski Erg/Row with 3 minutes of jump rope or shuttle sprints each.
Coaching Tips
- Pace smart: Burn out early and the erg stations will crush you. Keep the punches, sit ups, and kicks snappy, but reserve gas for the endurance grind.
- Form matters: Land soft on the broad jumps, keep sandbag close to your chest, and drive elbows back on the row and Ski Erg for efficiency.
- Break it down: For sit ups and kicks, split into sets of 20–25 with short rests to stay consistent.
This workout is pure HYROX: functional movements under fatigue, full-body endurance, and strength that carries into real life. You’ll feel every muscle group working, and the satisfaction at the finish line is unbeatable.
Ready to see how far you can go? Take this WOD on with us at the Academy of Self Defense in Santa Clara. New members get a free two-week trial to try as many group fitness classes as you like, including HYROX. Don’t just train—train with purpose.
- Start your free trial: academyselfdefense.com/free-two-week-trial
- Learn more about the HYROX program: academyselfdefense.com/programs/hyrox