HX8 Foundational #1: Build Strength, Power, and Precision—HYROX Style
Every athlete needs a base. A foundation to build from. HX8 Foundational #1 is that base—a structured, station-based HYROX workout designed to sharpen your movement, elevate your conditioning, and lay the groundwork for serious performance gains.
With 8 total zones (Z1–Z8), this WOD blends strength, cardio, core, and coordination in a nonstop, circuit-style format. Whether you’re prepping for race day or just want a full-body challenge that demands your focus, this one delivers.
Let’s break it down.
The 8 Zones of Work:
- Z1: 6x Knee Tuck Push-Ups / 6x High Plank Alternating Knee Tucks
Core activation meets upper-body strength. Move with control and stay low. - Z2: Run @RPE 8
Effort level 8 out of 10. Push hard, stay steady. Simulate race pace, not a sprint. - Z3: KB Split Squat – switch legs every 6 reps
Stability and leg strength. Drop the back knee, keep the front heel grounded. - Z4: SkiErg – 30s ON / 15s OFF @RPE 9
Fast, aggressive pulls. Short bursts. High intensity. Go deep here. - Z5: 6x DB Push Press / 6x DB Reverse Lunges
Explosive power meets unilateral control. Drive up, step back, stay tight. - Z6: 6x DB Chest Press / 6x Skull Crusher
Chest and triceps combo. Total upper-body control and pump. - Z7: KB 1-Arm Swing – switch arms every 6 reps
Explosive hip drive and grip strength. Stay snappy, don’t muscle it. - Z8: 6x KB Goblet Squats / 6x Jump Squats
Strength meets conditioning. Load it up, then go airborn.
Why This WOD Works:
This isn’t just a burner—it’s intentional. Each pairing is designed to complement the next. Push-pull combos, strength-to-plyo transitions, and targeted intensity levels bring a well-rounded foundation to your HYROX training. You’ll build muscle endurance, challenge your cardio engine, and improve movement quality across the board.
At-Home Adaptations:
No SkiErg? Sub in 30s high knees + 15s rest or fast towel rows against a pole or doorway.
No KB or DB? Use a backpack with weight, filled water jugs, or resistance bands.
Need lower impact options? Swap jump squats for fast air squats and reverse lunges for step-backs.
Coaching Tips:
- Use RPE as a Guide: You’re hitting RPE 8 and 9 in zones 2 and 4—lean into discomfort, but don’t go redline too early.
- Dial In Form Early: Early fatigue can lead to sloppy reps. Maintain clean technique through every rep—especially during swings and lunges.
- Pace the Power Zones: On SkiErg and running, keep cadence and posture in check. Push, but stay consistent.
- Keep Transitions Tight: Use rest between rounds, not during switches.
HX8 Foundational #1 is a performance-builder. It sets the tone. It raises your bar. And it lays the groundwork for harder, faster, longer sessions to come.
Train smart. Push hard. Build your foundation right here.
Want to feel what HYROX-style training is all about?
Join us at the Academy of Self Defense in Santa Clara. Our group fitness classes are built for all levels and designed to help you move better, train harder, and finish stronger.
