Foe ex fighters, who have bad hips and don’t want more head trauma…
Warm-up (6–8 min) – Not part of timed workout
- 2 min easy bike or brisk walk
- 2 min joint prep: hips/ankles/shoulders
- 2 min shadow boxing: light jabs + step-in/step-out (no hops)
- 10 slow bodyweight hinges + 10 light knee raises
The Circuit (1 round for time)
Station 1 — Heavy Bag Combo (boxing volume)
10 rounds of: Jab–Cross–Hook–Cross
- That’s 40 punches total (4 per round × 10).
Low-impact rule: feet planted or small steps only (no bouncing).
Scale (shoulder/hand pain): 6 rounds (24 punches) or do it on pads/light bag.
Station 2 — Heavy Bag Kicks (controlled power)
20 round kicks each side (40 total)
- Alternate sides or complete one side then the other.
Scale (hip/knee):
- 20 total kicks (10/side), or
- Swap to 20 teeps per side (front kicks) for lower impact, or
- 20 knee strikes per side (no twisting).
Station 3 — Groundwork: Sit-Throughs
40 sit-throughs total
(20 each 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 bugs.
Station 4 — “Snap Downs” (cable/band clinch drill)
30 snap-down reps
Set a cable or band anchored at head height.
- Hands on rope/handle, elbows tight.
- Drop hips + pull down to sternum height.
- Reset tall each rep.
Scale (back): lighter load, 20 reps, or replace with 30 band rows.
Station 5 — Shadow Combo Flow (skill + conditioning)
Do this sequence x 2 rounds per side:
Right side combo x2:
- Right front kick
- Right knee
- Right superman punch
Then switch stance.
Left side combo x2:
- Left front kick
- Left side kick
- Left spinning kick (LOW + controlled)
- Left superman punch
Scoring option: count completed full sequences, not speed.
Scale (balance/hip): replace spinning kick with left round kick or left front kick.
Station 6 — Carry (HYROX flavour + core)
Farmer carry: 200 metres total
- Can be 4 × 50m or 2 × 100m.
Scale: 100–150m, lighter bells, or suitcase carry (one side).
Station 7 — Conditioning (no run, low impact)
Choose one (pick the same for everyone competing):
- Row 500m
Low impact, easy to standardise. (Bike or ski erg is a fine alternative)
Station 8 — Finisher: Bag Knees or Straight Punches
Choose one standard for the whole group:
- 50 straight knees (25/side), or
- 100 straight punches (jab/cross alternating)
Scale: 30 knees or 60 punches.
Technique standards (so it’s fair)
- Kicks must have clear contact, controlled return.
- Sit-through = hips lifted + leg fully threads through.
- Snap-down = full tall reset each rep.
- Carries = no setting down unless needed; if set down, restart where you stopped.
Injury-friendly swap card (keep competition intact)
- Knee/hip sore: kick volume becomes knee strikes or teep/front kick only.
- Shoulder/wrist sore: heavy bag punches become shadow boxing with same rep counts.
- Back sore: snap-down becomes band row, row becomes bike.
Version For Basic Home Gym With Punch Bag and Some Kettlebells – I’ll be doing this one!
HOME “HYROX CIRCUIT COMBAT” (No Running, Low Impact)
Equipment: kettlebells/dumbbells, heavy bag, mats (optional wrist/ankle weights)
Scoring
- 1 round for time (best for comparing)
- Time cap: 25 minutes
- Score = finish time (or stations + reps if capped)
Intensity: RPE ~7/10.
Warm-up (5–7 mins) – recommended, not part of timed circuit.
- 2 mins easy shadow boxing (hands up, small steps)
- 10 hip hinges + 10 box/chair squats (easy depth)
- 10 alternating knee raises
- 20 light punches on bag
The Circuit (8 stations)
1) Heavy Bag Boxing Combo
10 rounds of: Jab–Cross–Hook–Cross
= 40 punches total
Standard: return to guard each punch.
2) Heavy Bag Kicks
20 round kicks each side (40 total)
Standard: controlled pivot, clean contact, reset stance.
3) Groundwork: Sit-Throughs
40 sit-throughs total (20/side)
Standard: hips off mat, leg threads through, rotate, return.
4) Loaded March (Farmer’s Carry Substitute)
200 loaded march steps total
Hold DBs/KBs like a farmer carry and march in place.
Counting: each foot strike = 1 step (aim ~100 per leg naturally).
Standard: tall posture, controlled steps, no shuffling.
5) “Snap-Down” with resistance band
Attach a band to your punch bag bracket – a medium resistance one
Perform a thai clinch and 20 snapdowns
Thai clinch with a foot sweep x 10 each side
6) KB/DB Thrusters (strength + conditioning)
30 thrusters total
Squat to comfortable depth → press overhead.
7) Shadow Combo Flow (skills + heart rate)
Complete this full sequence x 4 total:
- Right front kick
- Right knee
- Right superman punch
- Left front kick
- Left side kick
- Left spinning kick (controlled)
- Left superman punch
8) Heavy Bag Finisher
40 straight, fast – left/right punches (jab/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 prob want to use smaller gloves – with hand wraps. If I use 14oz gloves, the bag takes forever to stop swinging.
(No Running, Low Impact)
WARM-UP (5–7 MINS)
Recommended, not part of timed circuit.
- 2 mins easy shadow boxing (hands up, small steps)
- 10 hip hinges + 10 box/chair squats (easy depth)
- 10 alternating knee raises
- 20 light punches on bag
# Station & Movement Standards & Notes
1
Heavy Bag Boxing Combo
10 rounds of: Jab–Cross–Hook–Cross
(40 punches total)
Standard: Return to guard each punch.
2
Heavy Bag Kicks
20 round kicks each side
(40 kicks total)
Standard: Controlled pivot, clean contact, reset stance.
3
Groundwork: Sit-Throughs
40 sit-throughs total
(20 per side)
Standard: Hips off mat, leg threads through, rotate, return.
4
Loaded March
200 loaded march steps
(Hold DBs/KBs Farmer Carry style)
Counting: Each foot strike = 1 step.
Standard: Tall posture, controlled steps, no shuffling.
5
“Snap-Down” (Resistance Band)
20 Thai Clinch Snapdowns
+ 10 Foot Sweeps each side
Attach medium band to punch bag bracket. Mimic Thai clinch mechanics.
6
KB/DB Thrusters
30 thrusters total
Squat to comfortable depth → Press overhead.
7
Shadow Combo Flow
Complete sequence 4 times:
1. Right front kick
2. Right knee
3. Right superman punch
4. Left front kick
5. Left side kick
6. Left spinning kick (controlled)
7. Left superman punch
Focus on skills and keeping the heart rate up.
8
Heavy Bag Finisher
40 Straight Punches (Fast)
30 Knees (Pattern: 2 Right, 2 Left)
Note: If your heavy bag is light, you may need to stabilize it to prevent excessive swinging.
