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 3 rounds, where each loop forces you to dig deeper.
This WOD is about strategic fatigue. From explosive burpees to heavy sandbag lunges and the bike that never quits, TRI-LOOP demands more than muscle—it demands focus. The format builds conditioning that translates directly to race-day performance or next-level functional fitness.
Let’s break it down station by station.
Format:
- 6 Stations
- 2 Minutes of Work Per Station
- Switch movements every 30 seconds
- Complete 3 Rounds
Station Breakdown:
1. SkiErg Intervals (Moderate / Hard)
Alternate between sustainable pace and all-out effort.
First 30 seconds: moderate
Next 30: hard
Repeat once.
This is your engine test.
2. Sandbag Clean + Lunge (Forward / Reverse)
Clean to shoulder, then step into alternating lunges. First set: forward lunges. Second set: reverse. It hits the quads, glutes, and core hard.
3. Burpee / Broad Jump
Go explosive. Start with a burpee, then launch forward. Reset and repeat. The first half wears you down, the second half tests how far you can still fly.
4. KB Goblet Squat / Carry
30 seconds of deep goblet squats, followed by a tight-core loaded carry. This station is about control and composure under load.
5. Assault Bike (Moderate / Hard)
Just like the SkiErg—alternate between moderate output and full send. That last 30 seconds will make you question everything.
6. Pull-Up Bar / Core Work
Mix grip and midline. 30 seconds of hanging or pull-up work, then 30 seconds of focused core (knees-to-elbows, leg raises, or L-sits). Your upper body will feel this one into the next round.
Coaching Tips:
- Transitions Count:
Don’t waste time between the 30-second shifts. Prep your next movement in the final few seconds. - Pace Smart Intervals:
Moderate/hard pacing means you’re not sprinting from the start. Save some gas for the end of each 2-minute block. - Sandbag Focus:
Keep cleans tight and controlled. Lunge with depth and balance—don’t rush and lose form. - Core on Fire:
Choose movements you can sustain with quality under fatigue. It’s not about speed here—it’s about control.
At-Home or Equipment-Limited Mods:
- SkiErg / Assault Bike: Substitute with jump rope intervals, mountain climbers, or high knees (mod/hard effort).
- Sandbag Clean + Lunge: Use a backpack or dumbbells.
- Burpee/Broad Jump: Works well bodyweight. Keep the jumps long and soft.
- Goblet Squat / Carry: Dumbbell, kettlebell, or anything heavy will work.
- Pull-Up Bar / Core: Sub with plank variations, V-ups, or resistance band pulls.
Why This WOD Works
HYROX TRI-LOOP is all about repeatable intensity. It challenges your ability to recover fast, transition cleanly, and produce high output across multiple modalities. With the 30-second intervals, there’s no chance to zone out. You’re constantly adapting—exactly what HYROX-style racing demands.
You’ll leave this workout feeling drained, focused, and more capable than you started.
HYROX TRI-LOOP isn’t just about surviving—it’s about building strength, speed, and staying sharp under pressure. Whether you’re prepping for a competitive event or just want a better version of yourself, this class brings structure, challenge, and serious results.
Train with the crew that does it right.
Start your free two-week trial at the Academy of Self Defense in Santa Clara, or explore our Fitness Program and experience what next-level hybrid training looks like.