HYROX Total Grind — Push Hard. Dig Deep. Finish Strong.
WOD: HYROX Total Grind
- Sled Push / Pull (heavy if possible)
- Dumbbell Clean & Press
- Farmer Carry
- Wall Balls
- Core Roller
- Box Jump → Step Down → Push-Up
If you’re craving a full-body challenge that hits your engine, your grit, and your limits—this one’s for you. The HYROX Total Grind isn’t just a workout. It’s a test of your drive.
WARM-UP (10–12 minutes)
Don’t skip this—it sets the tone and primes your body.
- 2 Rounds:
- 1-minute jump rope or high knees
- 10 Air Squats
- 10 Inch Worms + Push-Up
- 10 Reverse Lunges
- 30-sec Forearm Plank
- Light Dumbbell Shoulder Press (10 reps)
THE BREAKDOWN
Sled Push / Pull (heavy if possible):
Start strong with raw power. The sled doesn’t lie—it exposes your weaknesses and builds real, functional strength. Stay low on the push, stay tight on the pull.
DB Clean & Press:
Classic power move. Explode up, lock it out overhead, and breathe at the top. Control matters—don’t muscle through bad form.
Farmer Carry:
Grip strength. Core tight. Shoulders packed. This one simulates real-world load management. No slouching.
Wall Balls:
Heart rate climbing? Good. This is your metabolic spike. Hit your target, go unbroken if you can. If not, short breaks—count it out and keep moving.
Core Roller:
Target the midline. This slows the pace but tests your control. Extend fully, keep tension. This isn’t just rest—it’s core domination.
Box Jump → Step Down → Push-Up:
The finisher. Get up, land soft, step down smooth, drop into a clean push-up. That combo is coordination, explosiveness, and muscular endurance all in one. Own every rep.
AT-HOME MODIFICATIONS
No sled? Load up a heavy duffel and drag it.
No DBs? Use water jugs or filled backpacks.
No wall ball? Sub air squats to press with a weighted object.
No box? Do tuck jumps or step-ups on stairs.
Core roller? Sub with slow walkouts or sliders.
Make it yours. No excuses—just intensity.
COACHING TIPS
- Pacing is key. Don’t burn out on sleds—save gas for the wall balls.
- Grip management: relax fingers between carries.
- Lock in form early. Sloppy reps waste energy.
- Break big sets into strategic chunks. 15–10–10? Go for it.
- Keep the transitions tight. That’s where HYROX events are won.
This workout builds HYROX performance from the ground up: explosive drive, raw strength, muscular endurance, and race-day mental grit. Whether you’re training for competition or just looking to push past your limits, HYROX Total Grind will get you there.
Want to see what it’s like in a group setting? Come move with us. The Academy of Self Defense in Santa Clara runs group fitness classes that bring this kind of heat every day—and we’re all about community, accountability, and that unstoppable energy.
Ready to find out what you’re made of? Try the HYROX fitness program for free for two weeks:
👉 Start your trial or explore the program to learn more.
