If you’re ready for a workout that keeps you moving, challenges every muscle group, and delivers serious cardio payoff, the Hyrox Group Carousel Circuit is your WOD. This one mirrors the HYROX race format more closely than most, bringing you the signature blend of endurance and strength in a fast-paced group setting.
The WOD: Hyrox Group Carousel Circuit
Format: 3 minutes per station, 1 minute transition
- Run 250m
- Ski Erg 250m
- Wall Balls x 40
- Sandbag Lunges 20m
- Farmers Carry 40m
- Burpee Broad Jumps 20m
- KB Swing x 30
- Sled Push
Warm-Up Guidance
Spend 8–10 minutes prepping for this one. Start with 3 minutes of light jogging or rowing to elevate heart rate. Then work through 2 rounds of:
- 10 bodyweight squats
- 10 push-ups
- 10 alternating lunges
- 30 seconds of jumping jacks
Follow with mobility prep for hips and shoulders since they’ll take the brunt of today’s grind. Think hip openers, thoracic rotations, and band pull-aparts.
WOD Breakdown
- Run 250m: A quick cardio kickstart to get the blood moving and lungs primed.
- Ski Erg 250m: Upper body endurance meets full-body drive. Stay long and efficient here.
- Wall Balls (40 reps): A classic HYROX station. Legs and shoulders on fire, heart rate spiking fast.
- Sandbag Lunges (20m): Core, legs, balance, and grit — this one slows you down in all the right ways.
- Farmers Carry (40m): Grip and posture training disguised as a walk. Heavy, humbling, and effective.
- Burpee Broad Jumps (20m): One of HYROX’s most notorious movements. Explosive and exhausting.
- KB Swing (30 reps): Posterior chain power and conditioning. Drive with hips, not arms.
- Sled Push: The finisher. Raw power and determination required — legs and lungs will scream.
At-Home Adaptations
No equipment? Try this version:
- Run 1 minute in place
- 30 push-ups
- 40 air squats
- 20 walking lunges
- 40m suitcase carry with loaded backpack
- 10 broad jump burpees
- 30 hip bridges
- 40 mountain climbers
Coaching Tips
- Transitions matter: Keep the 1-minute breaks tight. Refill water, set up equipment, but stay mentally locked in.
- Form first: Wall balls, swings, and sleds can get sloppy under fatigue. Technique keeps you safe and efficient.
- Find your gear: These stations aren’t marathons. Push hard but don’t redline too early. Aim for consistency across rounds.
This circuit captures the heart of HYROX: short bursts of work under fatigue, with functional strength layered on endurance. It’s not just about finishing, it’s about maintaining composure when every muscle wants to quit.
Want to feel this race-ready energy in real life? Join us at the Academy of Self Defense in Santa Clara. Our HYROX program is open to all levels, and your first two weeks are free. Step into the carousel and discover how strong you really are.
- Free trial: academyselfdefense.com/free-two-week-trial
- HYROX program info: academyselfdefense.com/programs/hyrox