Thankful for the Gains: A HYROX Workout to Power Into the Holidays
No turkey. No fluff. Just a full-throttle HYROX workout that leaves you thankful for one thing—your strength.
“Thankful for the Gains” is a calorie-torching, power-building WOD built around six stations that combine endurance, explosiveness, and control. Whether you’re showing up post-holiday or looking to earn your feast in advance, this workout delivers serious sweat.
Expect high output from start to finish. Machines, weight, bodyweight, and full-body demand—it’s the perfect holiday crusher.
The WOD: Thankful for the Gains
- SkiErg
- Kettlebell Swings
- Rowing Machine
- Sit-Up to Overhead Press
- Wall Balls
- Burpee Over Box
This format simulates a HYROX-style event: station after station with little rest, high volume, and full-body functional movement. From explosive hip drive in KB swings to the aerobic power of rowing and SkiErg sprints, every station targets real-world fitness.
At-Home Adaptations
Stuck without a gym? Here’s how to get the same burn at home:
- SkiErg → High Knees or Jumping Jacks
- KB Swings → Dumbbell Swings or Backpack Swings
- Rowing → Mountain Climbers or Jump Rope
- Sit-Up to OH Press → Use a backpack, water jug, or light dumbbell
- Wall Balls → Goblet Squats with Overhead Reach
- Burpee Over Box → Burpee Over Pillow or Line Jump
Make it work with what you’ve got. The format is flexible, but the effort stays the same.
Coaching Tips
- Ski and Row like intervals—don’t redline out of the gate.
- Kettlebell swings should be snappy and efficient. Let the hips do the work.
- For sit-up to press, keep your core tight and avoid overextending at the top.
- Wall balls: aim for height, keep your rhythm. Break only when needed.
- Burpee over box—finish strong. Keep the body moving, even if it’s a slow grind.
Earn Every Bite. Celebrate Every Rep.
Whether you’re training before the big meal or sweating out the leftovers, Thankful for the Gains is the kind of workout that reminds you what your body can do. No matter how fast or strong you go, showing up and pushing through is what counts.
Looking for a class that hits this hard year-round? Come experience HYROX-style fitness with the crew at Academy of Self Defense in Santa Clara. Start your free two-week trial today.
Claim your trial now or check out our fitness program
