HYROX Grind – Academy of Self Defense

The HYROX GRIND: Simulate the Suffer. Build the Engine.

This isn’t just a workout—it’s a HYROX-style gauntlet that tests your endurance, functional strength, and mental staying power. Whether you’re training for a real HYROX event or just want a challenge that hits differently, The HYROX GRIND is as real as it gets.

Designed as a race simulation, this one flows from one station to the next. You’re grinding, gasping, lifting, and moving with purpose. You can go solo or team up and split the work with a partner. Either way, it’s a test of total-body fitness and focus.

WOD Format:
For Time (Partner or Solo)

The Work:

1. ✅ 1,000m Ski ERG
2. ✅ 50 Sandbag Lunges (25 per leg)
3. ✅ 500m Row
4. ✅ 40 DB or KB Thrusters
5. ✅ 100m Farmer’s Carry
6. ✅ 30 Broad Jump Burpees
7. ✅ 50 Wall Balls (can be split 2×50 if partnered)

This is where race pace meets real grit.

Warm-Up Guidance:
You need to be primed—not just warmed. Here’s your pre-race prep:

• 2 rounds:
  • 10 air squats
  • 10 alternating lunges
  • 5 inchworms with push-up
  • 30 seconds ski erg (light pace)
  • 10 light DB thrusters
  • 3 broad jump burpees (for distance + control)
    Then: 20-second ski or row sprint to wake up the nervous system.

At-Home or Limited Equipment Modifications:

• No ski erg? Substitute 500m row or 2 min fast mountain climbers.
• No sandbag? Use a backpack or DBs.
• No rower? Sub 400m run or 40 calories bike.
• No wall ball? Sub DB thrusters or wall sit with overhead press.
• Short space? Farmer’s carry can be done as loaded marches in place.

Coaching Tips:

• Ski & Row: Set a strong pace without redlining. Smooth pulls, powerful drive.
• Lunges: Drive through the heel, keep the chest up. Maintain rhythm.
• Thrusters: Breathe at the top, and keep transitions between squat and press fluid.
• Farmer Carry: Choose a weight that challenges grip, not speed. Walk tall.
• Broad Jump Burpees: Power off the floor. Land soft. Stay consistent, not frantic.
• Wall Balls: Find your rhythm. Don’t chase the clock—chase quality reps.

Why It Works:
“The HYROX GRIND” simulates the high-output demand of a race:

• Long machines for endurance
• Heavy, awkward carries for functional grit
• Burpees and lunges for metabolic stress
• Wall balls and thrusters for total-body stamina

This is the Fitness program in action. No fluff. No ego. Just you, the clock, and your will to finish.

Train for the real thing—or just train real.
Join our GRIT fitness program at the Academy of Self Defense in Santa Clara.

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