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):
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!
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.
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HOME “HYROX CIRCUIT COMBAT” (No Running, Low Impact) |
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🛠 Equipment: Kettlebells/Dumbbells, Heavy Bag, Mats, (Optional: wrist/ankle weights) ⏱ Scoring: 1 round for time (Cap: 25 mins). Score = Finish time. 🔥 Intensity: RPE ~7/10 |
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WARM-UP (5–7 MINS) Recommended, not part of timed circuit.
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| # | 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. |