{"id":16289,"date":"2025-12-02T13:28:52","date_gmt":"2025-12-02T13:28:52","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=16289"},"modified":"2025-12-02T19:22:57","modified_gmt":"2025-12-02T19:22:57","slug":"hyrox-combat-circuit-low-impact-no-running","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/","title":{"rendered":"HYROX Combat Circuit (Low Impact, No Running)"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Foe ex fighters, who have bad hips and don&#8217;t want more head trauma&#8230;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Warm-up (6\u20138 min) &#8211; Not part of timed workout<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 min easy bike or brisk walk<\/li>\n\n\n\n<li>2 min joint prep: hips\/ankles\/shoulders<\/li>\n\n\n\n<li>2 min shadow boxing: light jabs + step-in\/step-out (no hops)<\/li>\n\n\n\n<li>10 slow bodyweight hinges + 10 light knee raises<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">The Circuit (1 round for time)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Station 1 \u2014 Heavy Bag Combo (boxing volume)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 rounds<\/strong> of: <strong>Jab\u2013Cross\u2013Hook\u2013Cross<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>That\u2019s <strong>40 punches total<\/strong> (4 per round \u00d7 10).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Low-impact rule:<\/strong> feet planted or small steps only (no bouncing).<br><strong>Scale (shoulder\/hand pain):<\/strong> 6 rounds (24 punches) or do it on pads\/light bag.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Station 2 \u2014 Heavy Bag Kicks (controlled power)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>20 round kicks each side (40 total)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alternate sides or complete one side then the other.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Scale (hip\/knee):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 total kicks (10\/side), or<\/li>\n\n\n\n<li>Swap to <strong>20 teeps per side<\/strong> (front kicks) for lower impact, or<\/li>\n\n\n\n<li><strong>20 knee strikes per side<\/strong> (no twisting).<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Station 3 \u2014 Groundwork: Sit-Throughs<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40 sit-throughs total<\/strong><br>(20 each side if you want to be strict)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Standards:<\/strong> hips stay off the floor, controlled rotation.<br><strong>Scale (wrists\/shoulders):<\/strong> 40 \u201ckick-through reaches\u201d (hands on a bench), or 40 dead bugs.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Station 4 \u2014 \u201cSnap Downs\u201d (cable\/band clinch drill)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>30 snap-down reps<\/strong><br>Set a cable or band anchored at head height.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hands on rope\/handle, elbows tight.<\/li>\n\n\n\n<li>Drop hips + pull down to sternum height.<\/li>\n\n\n\n<li>Reset tall each rep.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Scale (back):<\/strong> lighter load, 20 reps, or replace with <strong>30 band rows<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Station 5 \u2014 Shadow Combo Flow (skill + conditioning)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do this sequence <strong>x 2 rounds per side<\/strong>:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Right side combo x2:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Right front kick<\/li>\n\n\n\n<li>Right knee<\/li>\n\n\n\n<li>Right superman punch<br>Then switch stance.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Left side combo x2:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Left front kick<\/li>\n\n\n\n<li>Left side kick<\/li>\n\n\n\n<li>Left spinning kick (LOW + controlled)<\/li>\n\n\n\n<li>Left superman punch<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Scoring option:<\/strong> count <strong>completed full sequences<\/strong>, not speed.<br><strong>Scale (balance\/hip):<\/strong> replace spinning kick with <strong>left round kick<\/strong> or <strong>left front kick<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Station 6 \u2014 Carry (HYROX flavour + core)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Farmer carry: 200 metres total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Can be 4 \u00d7 50m or 2 \u00d7 100m.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Scale:<\/strong> 100\u2013150m, lighter bells, or suitcase carry (one side).<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Station 7 \u2014 Conditioning (no run, low impact)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Choose one (pick the same for everyone competing):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Row 500m<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Low impact, easy to standardise. (Bike or ski erg is a fine alternative)<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Station 8 \u2014 Finisher: Bag Knees or Straight Punches<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Choose one standard for the whole group:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>50 straight knees<\/strong> (25\/side), or<\/li>\n\n\n\n<li><strong>100 straight punches<\/strong> (jab\/cross alternating)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Scale:<\/strong> 30 knees or 60 punches.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Technique standards (so it\u2019s fair)<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kicks must have clear contact, controlled return.<\/li>\n\n\n\n<li>Sit-through = hips lifted + leg fully threads through.<\/li>\n\n\n\n<li>Snap-down = full tall reset each rep.<\/li>\n\n\n\n<li>Carries = no setting down unless needed; if set down, restart where you stopped.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Injury-friendly swap card (keep competition intact)<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Knee\/hip sore:<\/strong> kick volume becomes <strong>knee strikes<\/strong> or <strong>teep\/front kick only<\/strong>.<\/li>\n\n\n\n<li><strong>Shoulder\/wrist sore:<\/strong> heavy bag punches become <strong>shadow boxing<\/strong> with same rep counts.<\/li>\n\n\n\n<li><strong>Back sore:<\/strong> snap-down becomes <strong>band row<\/strong>, row becomes <strong>bike<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"572\" data-attachment-id=\"16304\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/image-33\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?fit=1024%2C572&amp;ssl=1\" data-orig-size=\"1024,572\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"image\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?fit=1024%2C572&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?resize=1024%2C572&#038;ssl=1\" alt=\"\" class=\"wp-image-16304\" srcset=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?w=1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?resize=300%2C168&amp;ssl=1 300w, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png?resize=768%2C429&amp;ssl=1 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Version For Basic Home Gym With Punch Bag and Some Kettlebells &#8211; I&#8217;ll be doing this one!<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">HOME \u201cHYROX CIRCUIT COMBAT\u201d (No Running, Low Impact)<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipment:<\/strong> kettlebells\/dumbbells, heavy bag, mats (optional wrist\/ankle weights)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Scoring<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 round for time<\/strong> (best for comparing)<\/li>\n\n\n\n<li><strong>Time cap:<\/strong> 25 minutes<\/li>\n\n\n\n<li>Score = <strong>finish time<\/strong> (or <strong>stations + reps<\/strong> if capped)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Intensity:<\/strong> RPE ~7\/10.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Warm-up (5\u20137 mins) &#8211; recommended, not part of timed circuit.<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 mins easy shadow boxing (hands up, small steps)<\/li>\n\n\n\n<li>10 hip hinges + 10 box\/chair squats (easy depth)<\/li>\n\n\n\n<li>10 alternating knee raises<\/li>\n\n\n\n<li>20 light punches on bag<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">The Circuit (8 stations)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1) Heavy Bag Boxing Combo<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 rounds<\/strong> of: <strong>Jab\u2013Cross\u2013Hook\u2013Cross<\/strong><br>= <strong>40 punches total<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Standard:<\/strong> return to guard each punch.<br><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">2) Heavy Bag Kicks<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>20 round kicks each side<\/strong> (40 total)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Standard:<\/strong> controlled pivot, clean contact, reset stance.<br><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">3) Groundwork: Sit-Throughs<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40 sit-throughs total<\/strong> (20\/side)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Standard:<\/strong> hips off mat, leg threads through, rotate, return.<br><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">4)  Loaded March (Farmer&#8217;s Carry Substitute)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>200 loaded march steps total<\/strong><br>Hold DBs\/KBs like a farmer carry and march in place.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Counting:<\/strong> each foot strike = 1 step (aim ~100 per leg naturally).<br><strong>Standard:<\/strong> tall posture, controlled steps, no shuffling.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5) \u201cSnap-Down&#8221; with resistance band<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Attach a band to your punch bag bracket &#8211; a medium resistance one<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Perform a thai clinch and 20 snapdowns<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Thai clinch with a foot sweep x 10 each side<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6) KB\/DB Thrusters (strength + conditioning)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>30 thrusters total<\/strong><br>Squat to comfortable depth \u2192 press overhead.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7) Shadow Combo Flow (skills + heart rate)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Complete this full sequence <strong>x 4 total<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Right front kick<\/li>\n\n\n\n<li>Right knee<\/li>\n\n\n\n<li>Right superman punch<\/li>\n\n\n\n<li>Left front kick<\/li>\n\n\n\n<li>Left side kick<\/li>\n\n\n\n<li>Left spinning kick <em>(controlled)<\/em><\/li>\n\n\n\n<li>Left superman punch<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">8) Heavy Bag Finisher <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40 straight, fast &#8211; left\/right punches<\/strong> (jab\/cross)<br><strong>30 knees<\/strong> 2 right, 2 left, 2 right, 2 left, etc<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Note &#8211; if your heavy bag isn&#8217;t that heavy &#8211; like mine isn&#8217;t &#8211; you&#8217;ll prob want to use smaller gloves &#8211; with hand wraps. If I use 14oz gloves, the bag takes forever to stop swinging. <\/p>\n\n\n\n<table style=\"width: 100%; max-width: 800px; border-collapse: collapse; font-family: Helvetica, Arial, sans-serif; border: 1px solid #ddd; box-shadow: 0 4px 8px rgba(0,0,0,0.1);\">\n    <thead>\n        <tr style=\"background-color: #1a1a1a; color: #ffffff;\">\n            <th colspan=\"3\" style=\"padding: 20px; text-align: center; font-size: 24px; text-transform: uppercase; letter-spacing: 1px;\">\n                HOME \u201cHYROX CIRCUIT COMBAT\u201d<br>\n                <span style=\"font-size: 14px; color: #fca311; font-weight: normal;\">(No Running, Low Impact)<\/span>\n            <\/th>\n        <\/tr>\n    <\/thead>\n    <tbody>\n        <tr style=\"background-color: #f4f4f4;\">\n            <td colspan=\"3\" style=\"padding: 15px; font-size: 14px; border-bottom: 1px solid #ddd;\">\n                <strong>\ud83d\udee0 Equipment:<\/strong> Kettlebells\/Dumbbells, Heavy Bag, Mats, (Optional: wrist\/ankle weights)<br>\n                <strong>\u23f1 Scoring:<\/strong> 1 round for time (Cap: 25 mins). Score = Finish time.<br>\n                <strong>\ud83d\udd25 Intensity:<\/strong> RPE ~7\/10\n            <\/td>\n        <\/tr>\n        <tr style=\"background-color: #fff3cd;\">\n            <td colspan=\"3\" style=\"padding: 15px; font-size: 14px; border-bottom: 2px solid #fca311;\">\n                <strong>WARM-UP (5\u20137 MINS)<\/strong><br>\n                <em>Recommended, not part of timed circuit.<\/em>\n                <ul style=\"margin: 5px 0; padding-left: 20px;\">\n                    <li>2 mins easy shadow boxing (hands up, small steps)<\/li>\n                    <li>10 hip hinges + 10 box\/chair squats (easy depth)<\/li>\n                    <li>10 alternating knee raises<\/li>\n                    <li>20 light punches on bag<\/li>\n                <\/ul>\n            <\/td>\n        <\/tr>\n        <tr style=\"background-color: #333; color: white; text-transform: uppercase; font-size: 14px;\">\n            <th style=\"padding: 12px; text-align: left; width: 10%;\">#<\/th>\n            <th style=\"padding: 12px; text-align: left; width: 45%;\">Station &#038; Movement<\/th>\n            <th style=\"padding: 12px; text-align: left; width: 45%;\">Standards &#038; Notes<\/th>\n        <\/tr>\n        <tr style=\"border-bottom: 1px solid #ddd;\">\n            <td style=\"padding: 12px; font-weight: bold; background-color: #fafafa;\">1<\/td>\n            <td style=\"padding: 12px;\">\n                <strong>Heavy Bag Boxing Combo<\/strong><br>\n                10 rounds of: Jab\u2013Cross\u2013Hook\u2013Cross<br>\n                <em>(40 punches total)<\/em>\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">Standard: Return to guard each punch.<\/td>\n        <\/tr>\n        <tr style=\"background-color: #fafafa; border-bottom: 1px solid #ddd;\">\n            <td style=\"padding: 12px; font-weight: bold;\">2<\/td>\n            <td style=\"padding: 12px;\">\n                <strong>Heavy Bag Kicks<\/strong><br>\n                20 round kicks each side<br>\n                <em>(40 kicks total)<\/em>\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">Standard: Controlled pivot, clean contact, reset stance.<\/td>\n        <\/tr>\n        <tr style=\"border-bottom: 1px solid #ddd;\">\n            <td style=\"padding: 12px; font-weight: bold; background-color: #fafafa;\">3<\/td>\n            <td style=\"padding: 12px;\">\n                <strong>Groundwork: Sit-Throughs<\/strong><br>\n                40 sit-throughs total<br>\n                <em>(20 per side)<\/em>\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">Standard: Hips off mat, leg threads through, rotate, return.<\/td>\n        <\/tr>\n        <tr style=\"background-color: #fafafa; border-bottom: 1px solid #ddd;\">\n            <td style=\"padding: 12px; font-weight: bold;\">4<\/td>\n            <td style=\"padding: 12px;\">\n                <strong>Loaded March<\/strong><br>\n                200 loaded march steps<br>\n                <em>(Hold DBs\/KBs Farmer Carry style)<\/em>\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">\n                Counting: Each foot strike = 1 step.<br>\n                Standard: Tall posture, controlled steps, no shuffling.\n            <\/td>\n        <\/tr>\n        <tr style=\"border-bottom: 1px solid #ddd;\">\n            <td style=\"padding: 12px; font-weight: bold; background-color: #fafafa;\">5<\/td>\n            <td style=\"padding: 12px;\">\n                <strong>\u201cSnap-Down&#8221; (Resistance Band)<\/strong><br>\n                20 Thai Clinch Snapdowns<br>\n                + 10 Foot Sweeps each side\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">Attach medium band to punch bag bracket. Mimic Thai clinch mechanics.<\/td>\n        <\/tr>\n        <tr style=\"background-color: #fafafa; border-bottom: 1px solid #ddd;\">\n            <td style=\"padding: 12px; font-weight: bold;\">6<\/td>\n            <td style=\"padding: 12px;\">\n                <strong>KB\/DB Thrusters<\/strong><br>\n                30 thrusters total\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">Squat to comfortable depth \u2192 Press overhead.<\/td>\n        <\/tr>\n        <tr style=\"border-bottom: 1px solid #ddd;\">\n            <td style=\"padding: 12px; font-weight: bold; background-color: #fafafa;\">7<\/td>\n            <td style=\"padding: 12px;\">\n                <strong>Shadow Combo Flow<\/strong><br>\n                Complete sequence <strong>4 times<\/strong>:<br>\n                <span style=\"font-size: 12px;\">\n                1. Right front kick<br>\n                2. Right knee<br>\n                3. Right superman punch<br>\n                4. Left front kick<br>\n                5. Left side kick<br>\n                6. Left spinning kick (controlled)<br>\n                7. Left superman punch\n                <\/span>\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">Focus on skills and keeping the heart rate up.<\/td>\n        <\/tr>\n        <tr style=\"background-color: #fafafa; border-bottom: 1px solid #ddd;\">\n            <td style=\"padding: 12px; font-weight: bold;\">8<\/td>\n            <td style=\"padding: 12px;\">\n                <strong>Heavy Bag Finisher<\/strong><br>\n                40 Straight Punches (Fast)<br>\n                30 Knees (Pattern: 2 Right, 2 Left)\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">Note: If your heavy bag is light, you may need to stabilize it to prevent excessive swinging.<\/td>\n        <\/tr>\n    <\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>Foe ex fighters, who have bad hips and don&#8217;t want more head trauma&#8230; Warm-up (6\u20138 min) &#8211; Not part of timed workout The Circuit (1 round for time) Station 1 \u2014 Heavy Bag Combo (boxing volume) 10 rounds of: Jab\u2013Cross\u2013Hook\u2013Cross Low-impact rule: feet planted or small steps only (no bouncing).Scale (shoulder\/hand pain): 6 rounds (24 [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189],"tags":[4125,784152946,337,162666860,34941026,34918026,226709,3612],"class_list":["post-16289","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-exercise","tag-fitness","tag-health","tag-hyrox","tag-mma-2","tag-nutrition-2","tag-strength-training","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>HYROX Combat Circuit (Low Impact, No Running) - Fitness &amp; 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HYROX blends running with functional fitness, testing endurance and strength. Whether you\u2019re a beginner, have some experience, or are advanced, proper preparation is key.\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":15719,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/02\/02\/hyrox-vs-crossfit-2025-whats-the-difference\/","url_meta":{"origin":16289,"position":1},"title":"HYROX vs CrossFit [2025] What&#8217;s the difference","author":"Dave","date":"February 2, 2025","format":false,"excerpt":"tldr; HYROX is easier to learn HYROX generally has less risk of injury Crossfit has many high skill technical exercises Crossfit creates superior athletes (usually) but also lots of injuries If you are knew to fitness, personally I would try HYROX, rather than crossfit. Crossfit is known for causing injuries,\u2026","rel":"","context":"In \"boxing\"","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/boxing\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/02\/1000015740.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":16367,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/12\/20\/16-week-hyrox-training-program-pdf-free-download-2025\/","url_meta":{"origin":16289,"position":2},"title":"16 Week HYROX Training Program pdf free download [2026]","author":"Dave","date":"December 20, 2025","format":false,"excerpt":"HYROX is amazing. It's like an ethical cult with exercise that makes you happy and healthy. Perfect! HYROX is a savage test of how well you can run when your body wants to quit. It involves eight kilometres of running and eight functional workout stations. I have to say that\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":16075,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/09\/09\/8-week-beginners-hyrox-program-pdf-2025\/","url_meta":{"origin":16289,"position":3},"title":"8 Week Beginner&#8217;s HYROX Program .pdf [2025]","author":"Dave","date":"September 9, 2025","format":false,"excerpt":"Spelt \"programme\" in the UK - got told off for spelling it the USA-way - \"program\" in uni. The alarm rings at 6am. You roll over. Hit snooze. Again. But something's different this time. You've signed up for HYROX. That means eight grueling workout stations. Plus you're paying a sht-tonne\u2026","rel":"","context":"In \"exercise\"","block_context":{"text":"exercise","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/exercise\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":15684,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/01\/27\/12-week-hyrox-training-program-pdf-2025\/","url_meta":{"origin":16289,"position":4},"title":"12 Week Hyrox Training Program .pdf  [2026] &#8211; Free download","author":"Dave","date":"January 27, 2025","format":false,"excerpt":"Exercise at your own risk etc. HYROX 12 Week Training program (\"programme\" for UK) by Drew Griffiths (BSc, MSc) This is your 12-week road to HYROX.Designed for busy people with big goals.Built around strength, endurance, and functional fitness. You'll run. You'll lift. You'll recover.Progressively. Intentionally. Smartly.This isn\u2019t random WODs or\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":16116,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/10\/01\/how-much-does-hyrox-cost-a-financially-painful-investigation\/","url_meta":{"origin":16289,"position":5},"title":"How Much Does HYROX Cost? (A Financially Painful Investigation)","author":"Dave","date":"October 1, 2025","format":false,"excerpt":"Let's talk about HYROX. You know, that thing where you pay money to run 8km while periodically stopping to do exercises that make you question your life choices. It's fitness meets masochism meets your credit card crying softly in the corner. I'm a bit bitter about HYROX. I would love\u2026","rel":"","context":"In \"Fitness\"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/image-2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/image-2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/image-2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/image-2.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/16289","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=16289"}],"version-history":[{"count":9,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/16289\/revisions"}],"predecessor-version":[{"id":16307,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/16289\/revisions\/16307"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=16289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=16289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=16289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}