HYROX Dec-SIM-ber: Hybrid Fitness Meets Combat Conditioning
When December hits, most people wind down. At the Academy of Self Defense in Santa Clara, we do the opposite. We crank it up. Today’s WOD—HYROX Dec-SIM-ber—is a savage mix of functional endurance, explosive strikes, and hybrid movement patterns built to simulate a race-day effort.
This isn’t just a workout. It’s a full-body challenge designed to mimic the intensity, pacing, and mindset of a real HYROX event.
The WOD: HYROX Dec-SIM-ber
- 500M Ski Erg
- 100 Punches + 50 Kicks
- 50M Farmer Carry
- 100 Punches + 50 Kicks
- 40M Walking Lunges
- 100 Punches + 50 Kicks
- 500M Row
- 100 Punches + 50 Kicks
- 50 Wall Balls
You’ll bounce between machines, loaded carries, and bodyweight grinders. But between each station? You throw down. Literally. Each transition includes 100 punches and 50 kicks, giving your heart rate zero room to coast.
At-Home Modifications
No erg? No problem. No rower? We’ve got workarounds.
Substitutions:
- Ski Erg: 50 jump rope singles + 20 squat-to-reach
- Farmer Carry: Walk 50M with loaded backpacks or jugs
- Walking Lunges: Stationary lunges or jumping lunges
- Row: 40 up-downs (no jump) or 30 burpees if you’re feeling spicy
- Wall Balls: Air squats with shoulder press using any weighted object
- Strikes: Shadowbox with intensity—no pulling punches
This WOD is about intention and effort, not equipment.
Coaching Tips
- Pacing is everything. Go too hard on the erg, and you’ll tank your carries and row.
- Punches and kicks count. Go crisp and clean—not just fast. Treat them like reps that matter (because they do).
- Farmer carries need control. Keep your shoulders engaged and your core tight. No slouching.
- Wall balls are your finisher. Focus on breathing and rhythm to avoid red-lining.
Hybrid Heat Without the Chill
HYROX Dec-SIM-ber isn’t about surviving winter. It’s about thriving through challenge. Every strike, carry, and meter traveled pushes your limits just like race day.
If you’re training for a HYROX competition—or just chasing that high-performance edge—this is where you need to be.
Come experience this kind of training in our group fitness classes right here in Santa Clara. You’ll find a supportive, hard-working crew, expert coaches, and nonstop motivation.
Start your free 2-week trial today:
https://academyselfdefense.com/free-two-week-trial/
Or see the full program lineup here:
https://academyselfdefense.com/fitness-unlimited/