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 your engine. Each station hits a different system: strength, stability, coordination, or conditioning. Whether you’re prepping for race day or just chasing that post-workout high, December Madness is built to push your limits.
This isn’t a sprint. It’s a grind. A head-down, get-through-it kind of workout that will test your focus just as much as your fitness.
WOD Overview
You’ll rotate through six movement stations, either for rounds or time (as programmed by your coach). Expect full-body effort from start to finish.
1. Wall Balls
The classic HYROX staple. Squat low, drive high, and keep that rhythm alive. Big legs and bigger lungs required.
2. Sled Push/Pull
This is where the intensity spikes. Low drive for the push, full-body tension for the pull. Dig deep and keep moving.
3. B-Stance RDL (Romanian Deadlift)
Unilateral posterior chain work. Slight bend in the rear leg, load into the front. Feel the hamstring engage and resist the urge to rush.
4. DB Arm Superset
- Bicep Curls
- Arnold Press
- Lateral Raises
This superset brings the volume and fatigue. Pump up the arms and shoulders with controlled, back-to-back reps. No breaks between moves.
5. Gorilla Rows
Hinge low, pull hard. This move hits your lats, core, and coordination in one shot. Control the motion and alternate with power.
6. Freestyle Bagwork
Let it fly. Movement, combos, footwork—this is your cardio spike and chance to move like an athlete. Stay sharp, stay active.
Coaching Tips
- Wall Balls: Find a steady rhythm. Exhale at the top. Don’t burn out early.
- Sled Work: Keep your body low on the push, use full extension. For the pull, lead with the elbows and drive with the feet.
- B-Stance RDLs: Focus on hip hinge mechanics. It’s about control, not speed.
- DB Superset: Use moderate weights. This is time under tension—don’t sacrifice form for ego.
- Gorilla Rows: Keep your back flat and brace through the core. Pull with intent.
- Bagwork: Don’t coast. Stay light on your feet and keep your hands moving.
At-Home Modifications
No sled? No problem.
Here’s how to hit the same training effect with limited gear:
- Wall Balls: Sub with squats + overhead press using dumbbells or any weighted object.
- Sled Push/Pull: Sub with heavy object drag or loaded carry.
- B-Stance RDLs: Use dumbbells, backpack, or resistance bands.
- Arm Superset: Light dumbbells or resistance bands work great here.
- Gorilla Rows: Use kettlebells, dumbbells, or filled bags.
- Bagwork: Shadowbox with intention—use movement and combos for intensity.
Why This WOD Hits Hard
December Madness is about strategic fatigue. You’ll build strength under tension, raise your heart rate with functional movement, and finish each station just a little more cooked than the last. That’s how progress happens—by pushing through structured discomfort and staying focused when things get messy.
Whether you’re training to compete or just showing up to get better, this workout delivers.
Final Push
The name says it all—December Madness brings the chaos. But if you show up and do the work, you’ll walk out stronger, leaner, and more capable than when you walked in.
Try a HYROX-style group class at the Academy of Self Defense in Santa Clara and see what serious functional training feels like.
Start your free two-week trial or dive into the Fitness Program and train with a community that knows how to bring the heat.