HYROX Combat Circuit (Low Impact, No Running) – Fitness and MMA Blog – BlackBeltWhiteHat.com

Enemy ex-fighters who have bad hips and don’t want more head trauma…

Warm-up (6–8 min) – Not part of a timed workout

• 2 minutes easy cycling or brisk walk
• 2 minutes joint preparation: hips/ankles/shoulders
• 2 minutes shadow boxing: light punches + in and out (no hops)
• 10 slow bodyweight hinges + 10 light knee movements

The Circuit (1 lap before time)

Station 1 — Heavy Bag Combo (boxing volume)

10 laps by: Jab-Cross-Hook-Cross

• That is A total of 40 punches (4 per round × 10).

Low impact rule: feet planted or just small steps (no bouncing).
Scale (shoulder/hand pain): 6 rounds (24 punches) or do it on pads/light bag.

Station 2 — Heavy Bag Kicks (controlled force)

20 round kicks on each side (40 total)

• Alternate sides or complete one side and then the other.

Scale (hip/knee):

• 20 total steps (10/side), or
• Switch to 20 teeps per side (forward kicks) for a lower impact, or
• 20 knee thrusts per side (no turning).

Station 3 — Groundwork: sit-throughs

A total of 40 sit-throughs
(20 per side if you want to be strict)

Standards: hips stay off the floor, controlled rotation.
Scale (wrists/shoulders): 40 “kick-through reaches” (hands on a bench), or 40 dead insects.

Station 4 — “Snap Downs” (cable/tire clinching drill)

30 short repetitions
Place a cable or strap anchored at head height.

• Hands on rope/handle, elbows tight.
• Lower hips + pull down to sternum height.
• Reset high each rep.

Scale (rear): lighter load, 20 reps, or replace with 30 belt rows.

Station 5 – Shadow Combo Flow (Skill + Conditioning)

Perform this sequence x 2 rows per side:

Combination right side x2:

1. Right front kick
2. Right knee
3. Right superman punch
   Then change position.

Left Side Combo x2:

1. Left front kick
2. Left side kick
3. Left turning staircase (LOW + controlled)
4. Left superman punch

Scoring option: count complete series completednot speed.
Scale (balance/hip): replace the rotating staircase with left round staircase or left front staircase.

Station 6 — Carry (HYROX flavor + core)

Boerendrager: total 200 meters

• Can be 4×50m or 2×100m.

Dish: 100–150 m, lighter bells or case transport (one side).

Station 7 — Conditioning (no run, low impact)

Choose one (choose the same for everyone who participates):

Low impact, easy to standardize. (Bike or ski erg is a great alternative)

Station 8 — Finisher: Bag knees or straight punches

Choose one standard for the entire group:

• 50 straight knees (25/side), or
• 100 straight punches (alternate punch/cross)

Dish: 30 knees or 60 punches.

Engineering standards (so it’s fair)

• Kicks must have clear contact and controlled return.
• Sit-through = hips up + leg fully extended.
• Snap-down = complete reset of each repetition.
• Carries = don’t put down unless necessary; if you’re dropped, restart where you left off.

Injury-friendly trading card (keep the competition intact)

• Knee/hip pain: kick volume knee attacks or Teep/front kick only.
• Shoulder/wrist pain: become heavy bag bumps shadow boxing with the same number of repetitions.
• Back pain: is going to crash tire rowbecomes a row bicycle.

Simple home gym version with punching bag and some kettlebells – I’m going to do this one!

Equipment: kettlebells/dumbbells, heavy bag, mats (optional wrist/ankle weights)

Scoring

• 1 lap before time (best for comparison)
• Time limit: 25 minutes
• Score = end time (or stations + repeats if covered)

Intensity: RPE ~7/10.

Warm-up (5–7 minutes) – recommended, not part of a timed circuit.

• 2 minutes of simple shadow boxing (hands up, small steps)
• 10 hip hinges + 10 box/chair squats (simple depth)
• 10 alternating knee raises
• 20 light punches in the bag

The Circuit (8 stations)

1) Boxing combination with heavy bags

10 laps by: Jab-Cross-Hook-Cross
= A total of 40 punches

Standard: return to guard each punch.

2) Heavy duty bag stairs

20 circular stairs on each side (40 total)

Standard: checked pivot point, clean contact, reset position.

3) Groundwork: sit-throughs

A total of 40 sit-throughs (20/side)

Standard: hips off the mat, leg through, twist, back.

4) Loaded March (Farmer’s Carry replacement)

A total of 200 charged march steps
Hold DBs/KBs like a jack carries them and marches in place.

To count: each footstep = 1 step (target ~100 per leg of course).
Standard: tall stance, controlled steps, no shuffling.

5) “Snap-Down” with resistance band

Attach a band to your punching bag bracket – a medium resistance band

Perform a Thai clinch and 20 snapdowns

Thai clinch with a foot sweep x 10 on each side

6) KB/DB Thrusters (strength + conditioning)

A total of 30 thrusters
Squat to a comfortable depth → press overhead.

7) Shadow Combo Flow (skills + heart rate)

Complete this entire sequence x 4 total:

1. Right front kick
2. Right knee
3. Right superman punch
4. Left front kick
5. Left side kick
6. Left turning staircase (checked)
7. Left superman punch

8) Heavy bag finisher

40 straight, fast – left/right punches (prick/cross)
30 knees 2 right, 2 left, 2 right, 2 left, etc

Note: if your heavy bag isn’t that heavy – like mine isn’t – you’ll probably want to use smaller gloves – with bandages. When I use 14oz gloves it takes forever for the bag to stop swinging.

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