Looking for a workout that pushes strength, endurance, and grit in one shot? Today’s Hyrox WOD at the Academy of Self Defense in Santa Clara is the Hyrox 90. Every station lasts just 90 seconds, but don’t let that fool you. Each round will test your power, control, and mental focus. This one’s a serious burner—perfect for anyone chasing fitness gains, whether you’re new to group fitness or a seasoned athlete.
The Hyrox 90 WOD
- Row or SkiErg
- Sandbag Reverse Lunges
- Dumbbell Push Press
- TRX Rows
- Core Roller
- Kettlebell Swings
- Burpee Broad Jumps
Seven moves. Ninety seconds each. A full-body challenge from start to finish.
Warm-Up Guidance
Start light and intentional. Spend 5 minutes on cardio (bike, jog, or jump rope) to raise your heart rate. Then cycle through dynamic stretches:
- Hip openers
- Shoulder rolls
- Bodyweight lunges
- Inchworm walkouts
Before you hit the stations, try 30-second drills of each movement with lighter resistance. This primes your muscles and preps your nervous system so you can attack the real thing with better form and power.
At-Home Adaptations
No SkiErg or TRX at home? No problem. Try this instead:
- Row/SkiErg → Jumping jacks or high knees
- TRX Rows → Bent-over backpack rows
- Core Roller → Plank shoulder taps
- KB Swings → Backpack swings or weighted object swings
Keep the 90-second structure. The consistency keeps intensity high and mimics the real group fitness class experience.
Coaching Tips
- Row/SkiErg: Focus on a smooth pull, not a frantic sprint. Consistency beats sloppy effort.
- Sandbag Reverse Lunges: Keep your chest tall and core braced. Drive through your front heel.
- DB Push Press: Dip with control, then explode up. Use your legs to power the press.
- TRX Rows: Think “squeeze the shoulder blades” instead of just pulling with the arms.
- Core Roller: Engage your glutes and keep hips steady. Don’t rush it.
- KB Swings: Hinge at the hips. The swing comes from your hips, not your arms.
- Burpee Broad Jumps: Land soft, reset, and explode again. This move is about rhythm as much as power.
Why This WOD Works
The Hyrox 90 blends strength, cardio, and core work into one high-intensity interval circuit. You’ll push your lungs, strengthen your legs, test your grip, and build explosive power. This is the kind of training that builds endurance for both everyday life and competition-level fitness.
Every 90-second push gets you closer to the version of yourself you’re working toward. Show up, sweat hard, and discover what you can really do.
Curious to experience a Hyrox workout firsthand? Join us at the Academy of Self Defense in Santa Clara. Start your free two-week trial today, or learn more about the full Hyrox fitness program and see why our community keeps coming back for more.