HYROX Complete #120.20 – Academy of Self Defense

Today’s HYROX COMPLETE #120.20 session is all about building stamina while testing your strength under pressure. This workout blends muscular endurance, stability, and grit into one non-stop engine-building challenge.

The Main Set: ENGINE BUILDER (60s Work / 20s Rest)

You’ll move through six dynamic zones, each designed to hit a different part of the body:

• Zone 1: Push – Press strong, driving power from chest and shoulders.
• Zone 2: Pull – Fire up the back and grip strength.
• Zone 3: Backward Walking Lunges – Time to build bulletproof legs and balance.
• Zone 4: Racked Carries – Core stability meets shoulder endurance.
• Zone 5: Bulgarian Split Squats – The leg burner that builds single-side control.
• Zone 5.5: Tricep Dips – A sneaky half-round to torch the arms and lock in pressing power.

The Finisher (8 Rounds, 60s Work / 20s Rest)

Four stations, no holding back:

1. SkiErg or Woodway – Push pace, drive through the legs, and feel that cardio surge.
2. Thrusters – The ultimate full-body lift. Quads, shoulders, and lungs will scream.
3. KB Farmers Carry – Core tight, grip strong, keep walking.
4. Crunches – Bring it home by firing up the midsection.

Warm-Up Guidance

Before you hit the clock, prime the body:

• 5 minutes of light cardio (row, jog, jump rope).
• Dynamic stretches: inchworms, walking lunges, arm swings.
• One round of the movements at half-speed to groove technique.

At-Home Adaptations

No SkiErg? Sub burpees or mountain climbers.
No kettlebells? Load a backpack with books and carry it.
No Woodway? Jog in place or sprint short intervals.
Split squats and dips can be done with just bodyweight on a couch or chair.

Coaching Tips

• Keep reps smooth during the Engine Builder—this phase builds pacing.
• Attack the Finisher with intensity. That’s where endurance under fatigue gets tested.
• Breath counts: exhale on exertion, inhale on reset. Control your oxygen, control your effort.

Why This Matters

HYROX training isn’t just about the race. It’s about real-world strength, movement confidence, and building a community that trains hard together. Whether you’re aiming to compete or just want a fun, challenging group fitness class in Santa Clara, this WOD has it all.

Ready to feel it yourself? Start a free two-week trial and join us at the Academy of Self Defense in Santa Clara. Or dive deeper into what makes the HYROX program so unique. Build strength. Build endurance. Build community.