HYROX Tabata Thursday: Power, Speed, and Full-Body Burn
Short bursts. Max intensity. Minimal rest. That’s the magic of Tabata, and this Thursday’s HYROX workout is built to leave nothing in the tank.
HYROX TABATA THURSDAY is a high-octane, race-prep session that blends power, speed, and functional movement across six fierce stations. You’ll cycle through classic HYROX elements—sleds, sprints, slams, and more—in quick, demanding intervals that test your ability to recover fast and hit hard, again and again.
The Format:
Each movement follows the Tabata structure:
20 seconds of work, 10 seconds of rest
8 rounds per station before moving on
That’s 4 minutes of focused intensity per movement.
The Stations:
- Sled Push or Pull
Total-body brute force. Load it up, lower your stance, and drive. - TRX Rows
Pulling power meets core control. Keep it tight and hit those back muscles. - Med Ball Rotational Slams
Slam with speed and torque. Think explosive side-core dominance. - Box Jump → Step Down
Fast feet, clean landings. Keep the rhythm, stay light. - Assault Bike Sprint
You vs. the bike. Full send for 20 seconds. Every round. - Heavy Bag Power Hooks
Max out those hooks—stay planted, rotate through the hips, and let it rip.
This WOD is about maintaining output under pressure. You’re not pacing—you’re pushing. The short work intervals force you to give max effort every set. And those 10 seconds of rest? They vanish fast.
At-Home Adaptations:
- No sled? Sub in weighted bear crawls or loaded backpack pushes on the floor.
- TRX rows can be swapped with bent-over dumbbell or backpack rows.
- For the Assault Bike, jump into high-knee sprint intervals or fast-paced mountain climbers.
- No heavy bag? Shadowbox with speed and power, or hit a pillow-stack with control.
Coaching Tips:
- Commit to the Interval: You only work for 20 seconds. Go all in, every round.
- Explosive Movements Need Control: Don’t rush the slams or box jumps. Clean execution beats messy speed.
- Track Your Drops: Losing power across rounds? That’s your metric for progress.
- Mind Over Burn: The real challenge is mental. Dig deep during round 6, 7, 8—it’s where the change happens.
This WOD isn’t just about being strong—it’s about being powerful. React fast. Recover fast. Hit hard, reset, and hit again. The kind of fitness that translates directly to HYROX events and real-world performance.
Want to train like this every week?
Join the crew at Academy of Self Defense in Santa Clara. Our HYROX-inspired group fitness classes blend structured intensity with expert coaching and a welcoming community.
Start strong, finish stronger.
