Upper Body + Engine: HYROX Power Meets Conditioning
Today’s HYROX-style workout at the Academy of Self Defense in Santa Clara isn’t messing around. It’s called Upper Body + Engine, and yeah—it’s exactly what it sounds like. A grind that builds pressing power, pulling strength, and the cardio capacity to keep going when everyone else taps out.
The format? Fast-paced and focused:
45 seconds of work, 15 seconds to transition. 3 total rounds. No fluff. Just movement that matters.
Here’s what you’ll hit:
- Row or Bike – Open up the lungs. Fire up the engine. Set the tone.
- Push-Ups – Strict, scaled, or spiced-up—chest and triceps on blast.
- Dumbbell Push Press – Dip, drive, and press. Get those shoulders working.
- Farmer Carry (DB or KB) – Grip, traps, and core stabilizers. Don’t drop ’em.
- Pull-Ups / Hang / Knees to Chest – Pick your level. Upper back, lats, or core—you’re still working.
- V-Ups or Sit-Ups – Cap it off with core. Breathe. Burn. Finish strong.
At-Home Adaptations:
No rower? No problem.
- Sub in jumping jacks, high knees, or a jump rope sprint.
- Push-ups can be elevated (bench, couch, wall).
- No dumbbells? Use loaded backpacks or gallon jugs.
- Farmer carry? Fill two bags and go for a walk.
- Pull-ups: substitute bent-over rows with anything heavy.
- Core moves can scale down to crunches or leg raises.
Coaching Tips:
- Don’t sprint the first round—pace your engine.
- For push press: keep those dumbbells moving vertically. Use your legs to drive.
- Farmer carry: shoulder blades back, chest tall, grip tight.
- Choose your pull variation wisely. Maintain form over reps.
- Core work: steady breath. Control beats speed.
This HYROX class is where upper-body strength meets high-effort cardio. Whether you’re rowing, hanging, or hauling, you’ll feel it from your traps to your toes. And if you’re part of this Santa Clara crew, you already know—we don’t quit, we just keep getting stronger.
Curious? Get in on the action. Start your free two-week trial or explore our results-driven, high-energy Fitness Program built for anyone hungry for challenge and community.
