Build Your HYROX Engine with This Tabata WOD
If your engine needs more horsepower, today’s HYROX-style WOD at the Academy of Self Defense in Santa Clara is just what your training ordered. We’re dialing in intensity and grit with a Tabata-style endurance burner, designed to boost work capacity, power output, and mental toughness—all key for crushing your next HYROX event, or endurance challenge.
Let’s break it down.
WOD: HYROX Engine Builder – Tabata Edition
You’ll alternate between 20 seconds of all-out effort and 10 seconds of rest. Each pair or combo of exercises is cycled through for multiple rounds before moving on. Here’s your station list:
- SkiErg / Rest
- KB Thruster / Sumo Squats
- Burpee / Broad Jump
- Sandbag Reverse Lunge / Rest
- Renegade Rows / Rest
- Bag Work (100% effort / 50% effort)
This WOD isn’t just about reps—it’s about output. Keep your engine running hot while managing smart bursts of recovery.
Warm-Up Guidance
Before jumping into full-throttle intervals, prime your movement patterns with this 8-minute warm-up:
- 1 min jumping jacks
- 1 min air squats
- 1 min inchworms with push-up
- 1 min light kettlebell swings
- 1 min SkiErg (light pace)
- 1 min alternating reverse lunges
- 1 min bear crawl
- 1 min shoulder taps (plank)
Your goal here: Get sweaty, mobile, and focused. You’re preparing to go deep into the anaerobic tank.
Home Workout Options
No SkiErg? No problem. No sandbag? You’re covered. Here’s how to modify at home:
- SkiErg → High knees or mountain climbers (fast pace)
- KB Thruster → Use a dumbbell, jug, or backpack
- Sumo Squats → Bodyweight or loaded with a backpack
- Sandbag Reverse Lunge → Hold a heavy object or weighted bag
- Renegade Rows → Use dumbbells or do plank shoulder taps
- Bag Work → Shadowbox with high intensity (for 100%) and moderate (for 50%)
Even without equipment, the structure keeps intensity high and results rolling.
Coaching Tips
- Go All-In: Each 20-second burst is short, but don’t coast. You only improve your engine when you push that threshold.
- Mind the Form: Speed shouldn’t sacrifice technique, especially with thrusters and burpee/broad jump combos.
- Bag Work Breakdown: When it’s 100%, give it everything—think sprint pace. For 50%, keep moving, but manage your breath and prep for the next push.
- Pair Up: If you’re training at ASD, these WODs are even better with a partner pushing beside you. Energy is contagious.
Time to Build That Engine
This isn’t just a workout—it’s an investment in your fitness engine. Whether you’re chasing HYROX glory, or just building a stronger you, today’s Tabata WOD is your test—and your opportunity.
Ready to see what you’re made of?
Come try a group fitness class at ASD in Santa Clara. Your first two weeks are totally free. Show up, push hard, and train with a community that thrives on challenge and celebrates every victory—big or small.
👉 Start Your Free Two-Week Trial Now
Or learn more about the fitness experience at the ASD Fitness Program Page.