HYROX Am Montag: EMOM Simplicity, Full-Body Intensity Monday just got real. HYROX Am Montag is a straightforward EMOM that delivers maximum intensity with minimal complexity. It’s just three movements—each paired with kettlebell swings—and yet it hits your entire body, minute after minute. Every minute on the minute, you’ll rotate through a pairing of strength + […]
Twas the DEKA Before Christmas: A Holiday WOD with Serious Heat There’s nothing merry about this one until it’s over. “’Twas the DEKA Before Christmas” is a festive, furious WOD that wraps strength, cardio, and chaos into one beautifully brutal gift. With a poetic intro that sets the mood (and tells no lies), this workout […]
HYROX TRI-LOOP: Power, Pace, and Pressure in 2-Minute Blocks Ready to train like a hybrid athlete? HYROX TRI-LOOP is here to test your cardio output, total-body strength, and mental discipline across six intense stations. Each movement alternates every 30 seconds within a 2-minute working block, giving you constant variety and non-stop effort. You’ll cycle through […]
December Madness: HYROX-Style Strength Meets Full-Body Burn It’s the season of chaos—and December Madness fits the vibe perfectly. This HYROX-inspired training session blends strength, conditioning, and high-volume muscle recruitment into one brutally effective workout. You’ll move through a series of compound lifts, unilateral work, dynamic bagwork, and that signature sled push/pull that makes or breaks […]
This Workout Is Killing Me: DEKA AMRAP with No Off Switch If the name didn’t tip you off, this WOD is no joke.“This Workout Is Killing Me” is a full-body AMRAP that’s designed to break a sweat, burn out your arms, and challenge your cardiovascular threshold. You’ll move through a brutal series of strength and […]
HYROX Circuit 2.5: Hybrid Conditioning That Hits Every System Welcome to HYROX Circuit 2.5—a nonstop hybrid training session built to test your full-body capacity, movement efficiency, and mental resilience. This format balances cardio endurance with functional strength, layering on skill-based elements like bear crawls, sled work, and wall balls to mimic the intensity of a […]
DEKA: Delta Echo Kilo Alpha – Strength, Speed, and Sweat in Every Station There’s no coasting through today’s DEKA WOD. “Delta Echo Kilo Alpha” is bringing the fire with two rounds of focused, fast-paced work designed to build raw strength and functional power. You’ll be rotating through five stations, each set for 90 seconds of […]
Ho Ho, Oh No! DEKA EMOM: The Holiday WOD You’ll Feel Until New Year Tired of sugar, wrapping paper, and pretending peppermint bark counts as protein? Great—because Ho Ho, Oh No! is your ticket back to strength, sweat, and sanity. This 20-minute DEKA-style EMOM packs a powerful punch into a festive format that’ll leave you […]
The Birthday WOD You Didn’t See Coming Birthday workouts should be memorable—and this one hits like a party with a punch. DEKA: HPY-BDY-SLNI is a full-throttle, for-time WOD built on two high-powered rounds, packed with strength, cardio, and partner-based chaos. You’ll move through five stations per round, working 90 seconds on, 15 seconds to switch. […]
EMOM: The One-Sided Crusher – A HYROX WOD That Builds Unstoppable Symmetry Most workouts hit both sides of your body equally. This one doesn’t. And that’s exactly the point. Introducing The One-Sided Crusher, a HYROX-style EMOM (Every Minute on the Minute) workout at the Academy of Self Defense in Santa Clara. This WOD hammers single-side […]