On the Rox with a Twist: A WOD That Pushes Limits
If you like workouts that challenge your strength, endurance, and grit in equal measure, “On the Rox with a Twist” is calling your name. This Hyrox WOD blends heavy lifts, explosive movements, core-focused drills, and long cardio pushes to test your stamina from start to finish. It’s a workout that doesn’t let up, and that’s exactly why it works.
The WOD: On the Rox with a Twist
- 50 Bulgarian Split Squats
- 50 Kettlebell Jump Squats
- 50 Breakdancer Burpees
- 100 Russian Twists
- 200m Farmers Carry
- 1000m SkiErg
- 1000m Row
Seven blocks of intensity, stitched together into one continuous challenge.
Warm-Up Guidance
Take 8–10 minutes to wake up your body before tackling this one. Start with light cardio—row, bike, or jog—to elevate your heart rate. Then move into mobility prep:
- Hip circles and leg swings (get ready for those squats)
- Arm circles and band pull-aparts (prep for SkiErg and Row)
- Core activation drills like bird dogs and planks
Finally, run through 10 reps of each movement in a scaled version (air squats, step-back burpees, bodyweight twists). This primes your nervous system and ensures better form when the real work begins.
At-Home Adaptations
No kettlebells? Use dumbbells, water jugs, or even a loaded backpack.
- Split Squats → Bodyweight or holding household items for load
- KB Jump Squats → Air squats or squat pulses
- Breakdancer Burpees → Step-back burpees or mountain climbers
- Russian Twists → Bodyweight side-to-side touches
- Farmers Carry → Weighted bags, buckets, or anything with handles
- SkiErg → Jump rope or high knees
- Row → Running, stair sprints, or burpees for equivalent cardio
Keep the same rep counts and structure for the same intensity flow.
Coaching Tips
- Split Squats: Keep your torso upright and knee stacked over your ankle.
- KB Jump Squats: Land soft. Don’t let your heels leave the ground completely.
- Breakdancer Burpees: Keep the rhythm smooth, not frantic, to conserve energy.
- Russian Twists: Twist from the core, not just the shoulders.
- Farmers Carry: Shoulders back, core tight—don’t hunch forward.
- SkiErg & Row: Break the meters into chunks (think 250m goals) and breathe steady.
Why This WOD Works
This isn’t a random collection of movements. “On the Rox with a Twist” is built to hit every major muscle group while training mental toughness. The squats build raw leg power, the burpees demand agility, the twists lock in rotational core strength, and the carry develops grip and posture. Then, when you’re fatigued, the SkiErg and Row test your ability to push through sustained cardio efforts. This is what Hyrox training is about: full-body conditioning that prepares you for both competition and real life.
You don’t get stronger by staying comfortable—you get stronger by taking on challenges like this. “On the Rox with a Twist” is your chance to test grit, build muscle, and walk out knowing you’ve done something tough.
Want to feel what Hyrox training can do for you? Come join us at the Academy of Self Defense in Santa Clara. Grab your free two-week trial or check out the full Hyrox fitness program today. Step into the challenge—you might surprise yourself.