If you’ve ever wanted a workout that feels like recess for grown-ups—but with way more sweat—the Hyrox Playground TABATA is it. This WOD mixes strength, cardio, and core training into short, fiery intervals. With TABATA timing (20 seconds of work, 10 seconds of rest), every round pushes intensity without dragging on too long. It’s about explosive effort, fast recoveries, and serious results.
The WOD: Hyrox Playground TABATA
- SkiErg & Row / Rest
- Bosu Plank / Slam Ball Twists
- Box Jumps / Step-Ups
- TRX Rows / KB Upright Pulls
- KB Swings / Rest
- Wall Balls / Rest
You’ll rotate between stations, switching movements every 20 seconds. Four minutes per station, with built-in rest, makes this workout fast-moving and fun—but don’t mistake fun for easy.
Warm-Up Guidance
Spend 8 minutes priming your body.
- 2 minutes light cardio (bike, jog, or row)
- Dynamic leg swings and hip openers (for jumps and swings)
- Shoulder rolls and band pull-aparts (for TRX and wall balls)
- Core activators: dead bugs, plank holds
Finish with 5–10 reps of each exercise at half effort so your body knows what’s coming.
At-Home Adaptations
No gym toys? You can still play.
- SkiErg → Fast high knees
- Row → Mountain climbers
- Bosu Plank → Standard plank or shoulder taps
- Slam Ball Twists → Backpack or pillow twists
- Box Jumps → Sturdy chair step-ups or squat jumps
- TRX Rows → Backpack bent-over rows
- KB Upright Pulls → Dumbbell or household weight pulls
- KB Swings → Backpack swings
- Wall Balls → Squat to press with any weighted object
Keep the same TABATA timing for intensity.
Coaching Tips
- SkiErg/Row: Explosive pulls, but breathe steady.
- Bosu Plank/Slam Ball: Engage your core—don’t sag at the hips.
- Box Jumps: Land soft, knees tracking forward. Step-ups are your lower-impact option.
- TRX Rows/KB Pulls: Keep the elbows tight, pull with control.
- KB Swings: Drive from the hips, not the arms.
- Wall Balls: Focus on a clean squat-to-throw rhythm.
Why This WOD Works
TABATA training is efficient and intense. By alternating between work and rest, your body gets just enough recovery to push hard in each interval. “The Hyrox Playground” combines explosive movements with stability work, making it a full-body builder. You’ll leave with stronger legs, a tighter core, and a cardio engine that can handle anything.
The playground isn’t just for kids—it’s for athletes who want to sweat, laugh, and push their limits. Step into this TABATA and discover how powerful short bursts of effort can be.
Ready to try Hyrox in Santa Clara? Claim your free two-week trial or check out the full Hyrox fitness program today.
