When Worlds Collide: HYROX WOD for Total-Body Power
In “When Worlds Collide,” we’re fusing raw strength with cardio grit. You’ll power through sled work, crush kettlebell movements, dominate dumbbell lifts, and finish with a lung-burning ski erg or run. It’s a head-to-toe endurance workout built to mimic the intensity and flow of a real HYROX event.
Let’s break it down:
WOD: When Worlds Collide
- 50m Sled Push
- 50m Sled Pull
- 50 Kettlebell Step Ups
- 50 Kettlebell Jump Squats
- 50 Kettlebell Swings
- 50 Hammer Curls
- 50 Arnold Presses
- 25 Sandbag Slams
- 1000m Ski Erg OR 1K Run
Warm-Up Tips
Before you face off with this beast, prime your engine:
- 2 rounds:
- 10 air squats
- 10 push-ups
- 30s jumping jacks
- 10 banded rows
- 5 inchworms with a push-up
- Finish with light KB swings and some sled walk-throughs
Loosen your shoulders and hips. Hydrate. And get your head in the game—this is a grinder, not a sprint.
Home Workout Adaptations
No sled? No problem.
- Swap sled push/pull with heavy-object bear crawls or wall walks.
- Replace ski erg with mountain climbers or a jump rope EMOM.
- Sub KBs with dumbbells, sandbags, or loaded backpacks.
- Don’t skip the step-ups—use a sturdy chair, bench, or staircase.
This workout scales beautifully. The intensity is in the effort, not the equipment.
Coaching Tips
- Sled Work: Drive through the legs, keep your core tight, and stay low. Use your whole body to move the weight.
- KB Movements: Pick a manageable weight—form over fatigue. Explosive hips on swings, control on step-ups.
- Dumbbells: Pace your curls and presses. Avoid swinging or using momentum.
- Sandbag Slams: Total aggression, full extension overhead, slam with purpose.
- Final Cardio Push: Whether you ski or run, empty the tank.
Breathe. Brace. Move with intention.
Why It Works
HYROX workouts like this one build hybrid athleticism. You’re not just lifting or running—you’re doing both. It’s the ultimate test of functional fitness and stamina. Every muscle group gets hit, and your cardio engine is fired up start to finish.
Expect sore legs, pumped arms, and a serious sense of accomplishment.
Ready to Collide with Your Limits?
This WOD is your shot to level up—mentally and physically. Want to feel this power in person? Come train with us at the Academy of Self Defense in Santa Clara. Join our inclusive, high-energy group fitness classes built for all fitness levels.
Try us FREE for two weeks and see how the fitness program brings serious results—with none of the ego. Just sweat, strength, and a whole lot of community.
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