Top HYROX Workouts You Can Do at Home

Can't get to the gym? These home workouts will keep your HYROX training on track. Most require minimal or no equipment.

HYROX fitness is built on:

• Running endurance
• Muscular endurance
• Functional movement patterns
• Mental toughness

All of these can be developed at home with creativity.

Workout 1: "The Burner"

20 minutes | No equipment

Every minute on the minute (EMOM) for 20 minutes:

• Minute 1: 15 Air Squats
• Minute 2: 10 Burpees
• Minute 3: 20 Lunges (alternating)
• Minute 4: 15 Push-ups

Why it works: Builds muscular endurance for wall balls, burpee broad jumps, and lunges.

Workout 2: "Endurance Builder"

30 minutes | No equipment

5 rounds for time:

• 200m Run (or 1 minute high knees)
• 20 Air Squats
• 15 Burpees
• 10 Jump Lunges

Why it works: Simulates the running + station format of HYROX.

Workout 3: "Core Killer"

15 minutes | No equipment

3 rounds:

• 1 min Plank
• 30 sec Side Plank (each side)
• 20 V-ups or Sit-ups
• 20 Mountain Climbers
• 1 min rest

Why it works: Core strength is essential for all HYROX stations.

Workout 4: "Kettlebell HYROX Prep"

25 minutes | 1-2 kettlebells

4 rounds for time:

• 400m Run
• 16 Kettlebell Swings
• 12 Goblet Squats
• 8 Kettlebell Deadlifts
• 100m Farmers Carry (both hands)

Why it works: Directly trains farmers carry grip and leg strength.

Workout 5: "Wall Ball Substitute"

20 minutes | Medicine ball or heavy backpack

For time:

• 100 Thrusters (with med ball or weighted backpack)

Break up as needed. Target under 10 minutes.

Why it works: Same movement pattern as wall balls, builds identical capacity.

Workout 6: "Sled Simulation"

15 minutes | Towel on smooth floor OR resistance band

5 rounds:

• 30 sec Towel Push (push against floor friction)
• 30 sec Band Pull (anchor and pull toward you)
• 10 Burpee Broad Jumps
• 1 min rest

Why it works: Mimics the pushing/pulling of sled work.

Workout 7: "HYROX Intervals"

35 minutes

• 10 min warm-up jog
• 8 x 1km at HYROX race pace (2 min rest between)
• 5 min cool-down jog

Why it works: Directly practices the 8 x 1km race format.

Workout 8: "Hill Strength"

30 minutes

Find a hill (50-100m):

• 10 hill sprints
• Walk down for recovery
• Finish with 15 min easy jog

Why it works: Builds leg power needed for sleds and lunges.

Workout 9: "Tempo Builder"

40 minutes

• 10 min easy warm-up
• 20 min at tempo pace (challenging but sustainable)
• 10 min easy cool-down

Why it works: Develops the aerobic engine for HYROX endurance.

Workout 10: "Home HYROX"

45-60 minutes | Minimal equipment

Complete in order with minimal rest:

1. 2
   400m Run (or 2 min high knees)
2. 4
   50 Mountain Climbers (SkiErg substitute)
3. 6
   400m Run
4. 8
   50m Bear Crawl (sled push substitute)
5. 10
   400m Run
6. 12
   50 Band Rows or Towel Rows (sled pull substitute)
7. 14
   400m Run
8. 16
   40m Burpee Broad Jumps
9. 18
   400m Run
10. 20
    100 Mountain Climbers (rowing substitute)
11. 22
    400m Run
12. 24
    100m Farmers Carry (heavy objects from home)
13. 26
    400m Run
14. 28
    50m Walking Lunges
15. 30
    400m Run
16. 32
    50 Thrusters (wall ball substitute)

Why it works: Full simulation of the race format with home-friendly movements.

Even without gym equipment, you can:

1. 2
   Build running endurance - Most important for HYROX
2. 4
   Develop muscular stamina - High-rep bodyweight work
3. 6
   Practice movement patterns - Squats, lunges, pushing, pulling
4. 8
   Build mental toughness - Long workouts at home require focus

Home training is excellent for maintenance, but for peak HYROX performance, you'll want occasional access to:

• SkiErg and rower
• Actual sleds
• Wall ball targets
• Heavy farmers carry weights

Use home training for 80% of your work, and hit the gym for station-specific practice.

Even training at home, you can use FORMD to:

• Set benchmark goals
• Track your predicted improvement
• Plan your training focus

Download FORMD and train smarter, wherever you are.