{"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":"circuito-de-combate-hyrox-de-bajo-impacto-sin-correr","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2025\/12\/02\/circuito-de-combate-hyrox-de-bajo-impacto-sin-correr\/","title":{"rendered":"Circuito de combate HYROX (bajo impacto, sin correr)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Para ex combatientes, que tienen problemas en las caderas y no quieren m\u00e1s traumatismos craneoencef\u00e1licos\u2026<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Calentamiento (6\u20138 min): no forma parte del entrenamiento cronometrado<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 minutos en bicicleta f\u00e1cil o caminata r\u00e1pida<\/li>\n\n\n\n<li>Preparaci\u00f3n de las articulaciones (2 minutos): caderas, tobillos y hombros<\/li>\n\n\n\n<li>Boxeo de sombra de 2 minutos: golpes suaves + paso hacia adentro\/paso hacia afuera (sin saltos)<\/li>\n\n\n\n<li>10 bisagras lentas con peso corporal + 10 elevaciones ligeras de rodillas<\/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\">El Circuito (1 ronda por tiempo)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Estaci\u00f3n 1 \u2014 Combo de saco pesado (volumen de boxeo)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 rondas<\/strong> de: <strong>Jab\u2013Cross\u2013Gancho\u2013Cross<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eso es <strong>40 golpes en total<\/strong> (4 por ronda \u00d7 10).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Regla de bajo impacto:<\/strong> Pies plantados o s\u00f3lo peque\u00f1os pasos (sin rebotes).<br><strong>Escala (dolor de hombro\/mano):<\/strong> 6 rondas (24 golpes) o hacerlo sobre almohadillas\/saco ligero.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Estaci\u00f3n 2: Patadas con saco pesado (potencia controlada)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>20 patadas redondas por cada lado (40 en total)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alterne los lados o complete un lado y luego el otro.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Escala (cadera\/rodilla):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 patadas en total (10\/lado), o<\/li>\n\n\n\n<li>Intercambiar a <strong>20 teeps por lado<\/strong> (patadas frontales) para un menor impacto, o<\/li>\n\n\n\n<li><strong>20 golpes de rodilla por lado<\/strong> (sin torcer).<\/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>Estaci\u00f3n 3 \u2014 Trabajo de base: sesiones de pr\u00e1ctica<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40 sesiones en total<\/strong><br>(20 de cada lado si quieres ser estricto)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Normas:<\/strong> Las caderas se mantienen separadas del suelo, rotaci\u00f3n controlada.<br><strong>Escala (mu\u00f1ecas\/hombros):<\/strong> 40 \u201ckick-through reachs\u201d (manos sobre un banco), o 40 insectos muertos.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Estaci\u00f3n 4 \u2014 \u201cSnap Downs\u201d (ejercicio de clinch con cable\/banda)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>30 repeticiones de chasquidos<\/strong><br>Coloque un cable o banda anclada a la altura de la cabeza.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Manos en la cuerda\/mango, codos firmes.<\/li>\n\n\n\n<li>Bajar las caderas y tirar hacia abajo hasta la altura del estern\u00f3n.<\/li>\n\n\n\n<li>Reiniciar la altura en cada repetici\u00f3n.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Escala (parte posterior):<\/strong> carga m\u00e1s ligera, 20 repeticiones, o reemplazar con <strong>30 filas de bandas<\/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>Estaci\u00f3n 5 \u2014 Flujo de combo de sombras (habilidad + acondicionamiento)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Haz esta secuencia <strong>x 2 rondas por lado<\/strong>:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Combo lado derecho x2:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Patada frontal derecha<\/li>\n\n\n\n<li>Rodilla derecha<\/li>\n\n\n\n<li>Golpe de Superman con la derecha<br>Luego cambia de postura.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Combo lado izquierdo x2:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Patada frontal izquierda<\/li>\n\n\n\n<li>patada lateral izquierda<\/li>\n\n\n\n<li>Patada giratoria izquierda (BAJA + controlada)<\/li>\n\n\n\n<li>Golpe de Superman con la izquierda<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opci\u00f3n de puntuaci\u00f3n:<\/strong> contar <strong>secuencias completas completadas<\/strong>, no velocidad.<br><strong>Escala (equilibrio\/cadera):<\/strong> Reemplace la patada giratoria con <strong>patada circular izquierda<\/strong> o <strong>patada frontal izquierda<\/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>Estaci\u00f3n 6 \u2014 Carry (sabor HYROX + n\u00facleo)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Transporte del granjero: 200 metros en total<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Puede ser de 4 \u00d7 50m o 2 \u00d7 100m.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Escala:<\/strong> 100\u2013150m, campanas m\u00e1s ligeras, o llevar maleta (un lado).<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Estaci\u00f3n 7 \u2014 Acondicionamiento (sin correr, bajo impacto)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Elige uno (elige el mismo para todos los que compiten):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Remar 500m<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bajo impacto, f\u00e1cil de estandarizar. (Una bicicleta est\u00e1tica o un erg\u00f3metro de esqu\u00ed son una buena alternativa).<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Estaci\u00f3n 8 \u2014 Finalizador: Rodillas al saco o pu\u00f1etazos directos<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Elija un est\u00e1ndar para todo el grupo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>50 rodillas rectas<\/strong> (25\/lado), o<\/li>\n\n\n\n<li><strong>100 golpes seguidos<\/strong> (jab\/cruz alternando)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Escala:<\/strong> 30 rodillazos o 60 pu\u00f1etazos.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Est\u00e1ndares t\u00e9cnicos (para que sea justo)<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Las patadas deben tener un contacto claro y un retorno controlado.<\/li>\n\n\n\n<li>Sentado a trav\u00e9s = caderas levantadas + pierna completamente pasada.<\/li>\n\n\n\n<li>Snap-down = reinicio completo y alto en cada repetici\u00f3n.<\/li>\n\n\n\n<li>Lleva = no se deja a menos que sea necesario; si se deja, se reinicia donde se detuvo.<\/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\">Tarjeta de intercambio favorable para lesiones (mantiene la competencia intacta)<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dolor de rodilla\/cadera:<\/strong> El volumen de la patada se vuelve <strong>golpes de rodilla<\/strong> o <strong>Solo patada frontal\/inclinada<\/strong>.<\/li>\n\n\n\n<li><strong>Dolor de hombro\/mu\u00f1eca:<\/strong> Los golpes con el saco pesado se convierten en <strong>boxeo de sombra<\/strong> con el mismo n\u00famero de repeticiones.<\/li>\n\n\n\n<li><strong>Dolor de espalda:<\/strong> El snap-down se convierte en <strong>fila de bandas<\/strong>, la fila se convierte en <strong>bicicleta<\/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\/es\/2025\/12\/02\/circuito-de-combate-hyrox-de-bajo-impacto-sin-correr\/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\">Versi\u00f3n para gimnasio b\u00e1sico en casa con saco de boxeo y algunas pesas rusas: \u00a1voy a hacer esta!<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">INICIO \u201cHYROX CIRCUIT COMBAT\u201d (Sin carrera, Bajo impacto)<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipo:<\/strong> Pesas rusas\/mancuernas, bolsa pesada, colchonetas (pesas opcionales para mu\u00f1ecas y tobillos)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tanteo<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1 ronda por tiempo<\/strong> (mejor para comparar)<\/li>\n\n\n\n<li><strong>L\u00edmite de tiempo:<\/strong> 25 minutos<\/li>\n\n\n\n<li>Puntuaci\u00f3n = <strong>hora de finalizaci\u00f3n<\/strong> (o <strong>estaciones + repeticiones<\/strong> si est\u00e1 tapado)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Intensidad:<\/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\">Calentamiento (5 a 7 minutos): recomendado, no forma parte del circuito cronometrado.<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 minutos de boxeo de sombra f\u00e1cil (manos arriba, pasos peque\u00f1os)<\/li>\n\n\n\n<li>10 bisagras de cadera + 10 sentadillas en caja o silla (profundidad f\u00e1cil)<\/li>\n\n\n\n<li>10 elevaciones alternas de rodillas<\/li>\n\n\n\n<li>20 golpes ligeros en la bolsa<\/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\">El Circuito (8 estaciones)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1) Combo de boxeo con saco pesado<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 rondas<\/strong> de: <strong>Jab\u2013Cross\u2013Gancho\u2013Cross<\/strong><br>= <strong>40 golpes en total<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Est\u00e1ndar:<\/strong> volver a proteger cada golpe.<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) Patadas con saco pesado<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>20 patadas redondas por cada lado<\/strong> (40 en total)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Est\u00e1ndar:<\/strong> Pivote controlado, contacto limpio, postura restablecida.<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) Trabajo de base: sesiones de pr\u00e1ctica<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40 sesiones en total<\/strong> (20\/lado)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Est\u00e1ndar:<\/strong> caderas fuera del mat, piernas pasando a trav\u00e9s, rotar, regresar.<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) Marcha cargada (sustituto del transporte del granjero)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>200 pasos de marcha cargados en total<\/strong><br>Sujete los DB\/KB como lo har\u00eda un granjero y marche en el mismo lugar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>C\u00e1lculo:<\/strong> cada pisada = 1 paso (el objetivo es de unos 100 por pierna, naturalmente).<br><strong>Est\u00e1ndar:<\/strong> Postura alta, pasos controlados, sin arrastrar los pies.<\/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\u201d con banda de resistencia<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Coloque una banda en el soporte de su saco de boxeo: una de resistencia media.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Realizar un clinch tailand\u00e9s y 20 snapdowns<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Clinch tailand\u00e9s con barrido de pie x 10 por cada lado<\/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 (fuerza + acondicionamiento)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>30 propulsores en total<\/strong><br>P\u00f3ngase en cuclillas hasta una profundidad c\u00f3moda \u2192 presione sobre la cabeza.<\/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 (habilidades + frecuencia card\u00edaca)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Completa esta secuencia completa <strong>x 4 en total<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Patada frontal derecha<\/li>\n\n\n\n<li>Rodilla derecha<\/li>\n\n\n\n<li>Golpe de Superman con la derecha<\/li>\n\n\n\n<li>Patada frontal izquierda<\/li>\n\n\n\n<li>patada lateral izquierda<\/li>\n\n\n\n<li>Patada giratoria hacia la izquierda <em>(revisado)<\/em><\/li>\n\n\n\n<li>Golpe de Superman con la izquierda<\/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) Finalizador de saco pesado <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40 golpes rectos y r\u00e1pidos (izquierda\/derecha)<\/strong> (jab\/cruz)<br><strong>30 rodillas<\/strong> 2 derecha, 2 izquierda, 2 derecha, 2 izquierda, 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\">Nota: si tu saco de boxeo no es tan pesado, como el m\u00edo, probablemente te convenga usar guantes m\u00e1s peque\u00f1os con vendas. Si uso guantes de 400 g, el saco tarda much\u00edsimo en dejar de balancearse. <\/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                INICIO \u201cCIRCUITO DE COMBATE HYROX\u201d<br>\n                <span style=\"font-size: 14px; color: #fca311; font-weight: normal;\">(Sin correr, bajo impacto)<\/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 Equipo:<\/strong> Pesas rusas\/mancuernas, saco pesado, colchonetas (opcional: pesas para mu\u00f1ecas y tobillos)<br>\n                <strong>\u23f1 Puntuaci\u00f3n:<\/strong> 1 ronda por tiempo (L\u00edmite: 25 minutos). Puntuaci\u00f3n = Tiempo final.<br>\n                <strong>\ud83d\udd25 Intensidad:<\/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>CALENTAMIENTO (5\u20137 MINUTOS)<\/strong><br>\n                <em>Recomendado, no forma parte del circuito cronometrado.<\/em>\n                <ul style=\"margin: 5px 0; padding-left: 20px;\">\n                    <li>2 minutos de boxeo de sombra f\u00e1cil (manos arriba, pasos peque\u00f1os)<\/li>\n                    <li>10 bisagras de cadera + 10 sentadillas en caja o silla (profundidad f\u00e1cil)<\/li>\n                    <li>10 elevaciones alternas de rodillas<\/li>\n                    <li>20 golpes ligeros en la bolsa<\/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%;\">Estaci\u00f3n y movimiento<\/th>\n            <th style=\"padding: 12px; text-align: left; width: 45%;\">Normas y notas<\/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>Combo de boxeo con saco pesado<\/strong><br>\n                10 rondas de: Jab\u2013Cross\u2013Hook\u2013Cross<br>\n                <em>(40 golpes en total)<\/em>\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">Est\u00e1ndar: Regresar a la protecci\u00f3n despu\u00e9s de cada golpe.<\/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>Patadas con saco pesado<\/strong><br>\n                20 patadas redondas por cada lado<br>\n                <em>(40 patadas en total)<\/em>\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">Est\u00e1ndar: Pivote controlado, contacto limpio, postura restablecida.<\/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>Trabajo de base: sesiones de pr\u00e1ctica<\/strong><br>\n                40 sesiones en total<br>\n                <em>(20 por lado)<\/em>\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">Est\u00e1ndar: Las caderas se separan del mat, las piernas pasan a trav\u00e9s del mat, rotan, regresan.<\/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>Marcha cargada<\/strong><br>\n                200 pasos de marcha cargados<br>\n                <em>(Mantenga los DB\/KB al estilo de transporte del granjero)<\/em>\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">\n                Contando: Cada pisada = 1 paso.<br>\n                Est\u00e1ndar: Postura alta, pasos controlados, sin arrastrar los pies.\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>\u201cBanda de resistencia Snap-Down<\/strong><br>\n                20 Thai Clinch Snapdowns<br>\n                + 10 barridos de pie por cada lado\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">Fije la banda mediana al soporte del saco de boxeo. Imite la mec\u00e1nica del clinch tailand\u00e9s.<\/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>Propulsores KB\/DB<\/strong><br>\n                30 propulsores en total\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">P\u00f3ngase en cuclillas hasta una profundidad c\u00f3moda \u2192 Presione sobre su cabeza.<\/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>Flujo combinado de sombras<\/strong><br>\n                Secuencia completa <strong>4 veces<\/strong>:<br>\n                <span style=\"font-size: 12px;\">\n                1. Patada frontal derecha<br>\n                2. Rodilla derecha<br>\n                3. Golpe de Superman con la derecha<br>\n                4. Patada frontal izquierda<br>\n                5. Patada lateral izquierda<br>\n                6. Patada giratoria izquierda (controlada)<br>\n                7. Golpe de Superman con la izquierda\n                <\/span>\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">Conc\u00e9ntrese en las habilidades y en mantener el ritmo card\u00edaco alto.<\/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>Finalizador de saco pesado<\/strong><br>\n                40 golpes directos (r\u00e1pidos)<br>\n                30 rodillas (Patr\u00f3n: 2 derechas, 2 izquierdas)\n            <\/td>\n            <td style=\"padding: 12px; font-size: 14px; color: #555;\">Nota: Si su bolsa pesada es liviana, es posible que necesite estabilizarla para evitar que se balancee excesivamente.<\/td>\n        <\/tr>\n    <\/tbody>\n<\/table>","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_feature_clip_id":0,"_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 v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>HYROX Combat Circuit (Low Impact, No Running) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/2025\/12\/02\/circuito-de-combate-hyrox-de-bajo-impacto-sin-correr\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HYROX Combat Circuit (Low Impact, No Running) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"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;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2025\/12\/02\/circuito-de-combate-hyrox-de-bajo-impacto-sin-correr\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-12-02T13:28:52+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-02T19:22:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Circuito de Combate HYROX (Bajo Impacto, Sin Correr) - Blog de Fitness y MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/2025\/12\/02\/circuito-de-combate-hyrox-de-bajo-impacto-sin-correr\/","og_locale":"es_ES","og_type":"article","og_title":"HYROX Combat Circuit (Low Impact, No Running) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"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;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/12\/02\/circuito-de-combate-hyrox-de-bajo-impacto-sin-correr\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2025-12-02T13:28:52+00:00","article_modified_time":"2025-12-02T19:22:57+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"5 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"HYROX Combat Circuit (Low Impact, No Running)","datePublished":"2025-12-02T13:28:52+00:00","dateModified":"2025-12-02T19:22:57+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/"},"wordCount":989,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png","keywords":["exercise","Fitness","health","hyrox","mma","nutrition","strength training","workout"],"articleSection":["Fitness"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/","url":"https:\/\/blackbeltwhitehat.com\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/","name":"Circuito de Combate HYROX (Bajo Impacto, Sin Correr) - Blog de Fitness y MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png","datePublished":"2025-12-02T13:28:52+00:00","dateModified":"2025-12-02T19:22:57+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/"]}]},{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/12\/image.png"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2025\/12\/02\/hyrox-combat-circuit-low-impact-no-running\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"HYROX Combat Circuit (Low Impact, No Running)"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA y nutrici\u00f3n del Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador del norte de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/es\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-4eJ","jetpack-related-posts":[{"id":16180,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/11\/29\/programa-de-entrenamiento-hyrox-de-8-semanas-pdf-2025\/","url_meta":{"origin":16289,"position":0},"title":"HYROX 8-Week Training Program .pdf [2025]","author":"Dave","date":"noviembre 29, 2025","format":false,"excerpt":"HYROX 8-Week Training Program for Beginners, Intermediate, and Advanced Athletes: Recovery and Injury Prevention Are you ready to take on HYROX but unsure where to start? 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":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":16367,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/12\/20\/programa-de-entrenamiento-hyrox-de-16-semanas-pdf-descarga-gratuita-2025\/","url_meta":{"origin":16289,"position":1},"title":"16 Week HYROX Training Program pdf free download [2026]","author":"Dave","date":"diciembre 20, 2025","format":false,"excerpt":"HYROX 16 Week Training Plan .pdf Free 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\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":15719,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/02\/02\/hyrox-vs-crossfit-2025-cual-es-la-diferencia\/","url_meta":{"origin":16289,"position":2},"title":"HYROX vs CrossFit [2025] What&#8217;s the difference","author":"Dave","date":"febrero 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":"En \u00abboxing\u00bb","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/es\/etiqueta\/boxeo\/"},"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":16075,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/09\/09\/programa-hyrox-de-8-semanas-para-principiantes-pdf-2025\/","url_meta":{"origin":16289,"position":3},"title":"8 Week Beginner&#8217;s HYROX Program .pdf [2025]","author":"Dave","date":"septiembre 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":"En \u00abexercise\u00bb","block_context":{"text":"exercise","link":"https:\/\/blackbeltwhitehat.com\/es\/etiqueta\/ejercicio-2\/"},"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\/es\/2025\/01\/27\/programa-de-entrenamiento-hyrox-de-12-semanas-pdf-2025\/","url_meta":{"origin":16289,"position":4},"title":"12 Week Hyrox Training Program .pdf  [2026] &#8211; Free download","author":"Dave","date":"enero 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":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"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\/es\/2025\/10\/01\/cuanto-cuesta-hyrox-una-investigacion-financieramente-dolorosa\/","url_meta":{"origin":16289,"position":5},"title":"\u00bfCu\u00e1nto cuesta HYROX? (Una investigaci\u00f3n financieramente dolorosa)","author":"Dave","date":"octubre 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":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/etiqueta\/aptitud-fisica\/"},"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\/es\/wp-json\/wp\/v2\/posts\/16289","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=16289"}],"version-history":[{"count":9,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/16289\/revisions"}],"predecessor-version":[{"id":16307,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/16289\/revisions\/16307"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=16289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=16289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=16289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}