HYROX Superset: Push, Pull, and Power Through This Full-Body Blast
Today’s HYROX-style superset session is all about power endurance, controlled strength, and mental grit (yeah, we’re not saying it, but you’ll feel it). Each station pairs a strength movement with a high-heart-rate finisher to simulate the pace and punch of a real HYROX race.
Here’s the WOD:
Superset HYM #1
- Bent Over Row / Push-up
- Kettlebell Squat / Romanian Deadlift
- Wall Balls / Ski Erg
- Pull-Ups / Kettlebell Press
You’ll cycle through each pair in true superset style — strength first, cardio/skill second. Keep rest minimal between movements to mimic real race fatigue and build true hybrid fitness.
At-Home Adaptations:
No erg? No problem. No wall ball? We’ve got you. Here’s how to adjust:
- Bent Over Row / Push-up: Sub KBs or dumbbells with water jugs or a backpack.
- KB Squat / RDL: Load a backpack or use household objects like detergent jugs.
- Wall Ball: Try jump squats or toss a basketball against a soft wall.
- Ski Erg: Sub in mountain climbers, jump rope, or high knees for 30–45 seconds.
- Pull-ups: Use rows under a sturdy table or resistance bands.
- KB Press: Use dumbbells or any weighted object with overhead control.
HYROX is about adaptability and performance under pressure — you can get it done anywhere.
Coaching Tips:
- Control the tempo on your strength moves. It’s easy to rush, but form-first means safer and stronger gains.
- Wall balls: Breathe with the rep. Exhale at the throw, inhale on the catch.
- Ski Erg: Keep your core braced. Use hips, not just arms.
- Push-ups & Pull-ups: Break into short sets with minimal rest to avoid burnout.
- Kettlebell work: Don’t rush the RDLs. Feel the hamstring stretch and control the hinge.
Every station hits a different part of your engine — from upper-body pull power to leg drive to cardiovascular recovery under load.
This WOD doesn’t just test strength or cardio — it challenges how well you can move under fatigue, recover mid-movement, and keep your head in the game. Whether you’re chasing your first HYROX finish or looking to shave minutes off your time, this superset session delivers the full-body training stimulus you need.
Come feel the difference for yourself. Drop into our Santa Clara location and start a free two-week trial today. You’ll be joining a supportive, high-energy crew that trains hard, cheers harder, and never backs down.
👉 Try it free now or learn more about our full program here.