Full Force: A HYROX Workout That Hits Every Angle
There are workouts that challenge you—and then there’s Full Force. This HYROX-style WOD is designed to push your power, balance, and total-body endurance with dynamic, functional moves that leave no muscle untouched.
This is not just a sweat session. It’s a strategic mix of strength, athleticism, and coordination. Every station in Full Force plays a role in building a stronger, more capable you.
The Format:
Work through each station with precision and full effort. Expect explosive movement, unilateral stability work, and plenty of heart-pounding cardio.
Today’s Full Force Stations
1. Plank Punch:
Your shoulders will scream while your core fights for control. From a strong high plank, alternate punching straight ahead. Stay tight—hips square, no wobble. It’s a core stability test wrapped in simplicity.
2. Kick from Ground:
A dynamic, martial-inspired move that builds coordination, speed, and power. Start grounded, kick out with force, and reset with control. Think fast-twitch and fight-ready.
3. DB Burpee Broad Jump:
Combine explosive power with functional grit. Hit the deck, pop up with dumbbells in hand, and launch into a broad jump. This station blends cardio, strength, and plyometrics all in one.
4. Ski Erg:
Your lungs will know this one. Drive with your hips, use your whole body, and stay smooth through the pulls. This machine’s a conditioning monster—and a mental challenge.
5. Sumo Squats:
Get wide, drop low. This lower-body burner targets your glutes, inner thighs, and core. Add weight for more challenge, but form always comes first.
6. Med Ball Skater Jumps:
Balance, coordination, and lateral explosiveness. Bound side to side while holding a med ball, staying low and athletic. Control the landing—every rep counts.
7. Partner Rotational Toss:
Team up to twist, toss, and catch. This move demands core torque and total-body connection. Stay grounded, twist hard, and slam with purpose. The partner dynamic brings energy—and accountability.
At-Home Adaptations:
- No Ski Erg? Sub with jump rope sprints or high knees.
- No med ball? Use a backpack or a pillow with some weight.
- No partner? Do solo rotational throws into a wall or shadow toss.
- No dumbbells? Use household weights or go bodyweight and focus on max jump distance.
Coaching Tips:
- Keep your core braced during the plank punches—form beats speed.
- On DB burpee broad jumps, land soft and controlled. Don’t overreach and risk form.
- Maintain steady breathing on the Ski Erg—find a rhythm you can sustain.
- For partner tosses, communicate. Timing and aim matter as much as power.
- Focus on balance during skater jumps. It’s not just cardio—it’s control.
This HYROX WOD brings movement diversity, partner energy, and a serious challenge. It’s strength meets agility, power meets precision. Every rep is a building block—and today’s your day to build strong.
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