Quickstrike HYROX: 90-Second Rounds, Full-Throttle Effort
If you’ve got 90 seconds in the tank, you’ve got what it takes to crush this HYROX Quickstrike workout. Built around high-effort intervals and rapid-fire transitions, this class format pushes your conditioning, coordination, and grit—all while keeping your body moving and your brain engaged.
You’ll rotate through five stations each round, targeting strength, endurance, core control, and explosive movement. Expect sweat. Expect muscle fatigue. And expect to feel like a machine when it’s over.
Structure:
- 90 seconds of work
- 15 seconds to switch stations
- 5 stations per round
- 2 total rounds
Here’s What You’re Up Against:
Round 1
EC (Explosive Core): MB Push-Up x5 x5 x5
(That’s 3 sets of 5 reps within your 90 seconds—expect power and control)
SC (Speed & Cardio): Freestyle Bagwork
(Let it rip—striking, footwork, movement—no rules, just max effort)
WC (Weighted Core): Wall Balls x8 x8
(2 sets of 8 reps, squat and launch—heart rate climbs fast)
NC (Neutralizer Core): Bottoms-Up Press x8
(Core stability meets shoulder strength—keep it clean and balanced)
Downtown (Partner): Partner BOSU Squat Hold
(One holds on the BOSU while the other does active reps—teamwork and burn)
Round 2
EC: MB Chest Fly x12
(Targets chest and shoulders with a medicine ball twist)
SC: Ski Erg or Treadmill Sprint
(Cardio spike—keep it fast and steady, then switch)
WC: Ball V-Ups x8
(Core work that lights up your abs and tests coordination)
NC: Upright Single Arm KB Row x8
(Focus on posture, lat activation, and clean control)
Downtown: BOSU Sit-Ups
(Controlled core burn, unstable surface keeps it honest)
Warm-Up Recommendations
To prepare for this Quickstrike format, focus on activating your full body:
- 30 jumping jacks
- 10 air squats
- 10 walkout push-ups
- 10 reverse lunges
- 15 MB slams (light weight)
- 30-second BOSU balance hold each side
- A short jog or 250m Ski Erg at moderate pace
At-Home Options
Don’t have gym equipment? You can still hit this hard:
- MB Push-Up → Regular Push-Ups or Plyo Push-Ups
- Wall Balls → Squat + Overhead Press with household object
- Ski Erg/Treadmill → High knees or jump rope
- Bottoms-Up Press → Light dumbbell/kettlebell press
- BOSU Exercises → Use a pillow or balance on one leg to simulate instability
Coach’s Tips
- Don’t blow it out in the first 30 seconds—pace your 90s to maintain form and effort.
- Freestyle doesn’t mean sloppy—keep your striking sharp and footwork intentional.
- Use the 15 seconds wisely—breathe, reset, and get ready to dominate the next station.
- Partner work is about pushing each other—encourage and hold the line.
Speed. Strength. Strategy. HYROX Delivers It All.
This isn’t a workout where you can hide. Quickstrike rounds force you to show up, lock in, and give everything you’ve got. It’s short. It’s intense. And it builds exactly the kind of conditioning and control that HYROX competition demands.
You don’t have to be a pro to train this way—just hungry enough to keep showing up.
Ready to experience a HYROX-style burn with a crew that pushes you? Grab your free two-week trial at the Academy of Self Defense in Santa Clara and come feel it for yourself.
Start your trial now or learn more about our fitness program