How to Train for HYROX at Home: A Complete Free Weights Workout Plan

HYROX has exploded in popularity as a global fitness race, but you don’t need a commercial gym or sled track to start training seriously. But can you train for HYROX at home? Yes, and this helpful guide includes a workout plan to help you start your training.

HYROX performance comes down to a blend of running endurance and functional strength, much of which can be built in a well-equipped home gym using free weights and conditioning tools alongside a robust running plan.

You don’t have to be a member of a HYROX training club in order to compete on race day; you can train using your home gym equipment with a well designed weekly HYROX training programme in conjunction with a combination of endurance training, rest days and interval training.

Table of Contents

• What Is HYROX and Why Is It Trending?
• HYROX Race Format in Simple Terms
• Home Equipment Substitutions for HYROX Stations
• Sample HYROX-Inspired Home Workout
• Weekly HYROX Training Guide With Free Weights
• Our top tips on choosing Weights for HYROX Training at Home
• HYROX Home Equipment Checklist
  
• Conclusion

What Is Hyrox© and Why Is It Trending?

Hyrox© is a hybrid endurance event combining speed and endurance workout stations, including movements such as sled pushes, sled pulls, farmer’s carries, lunges, wall balls, and rowing. In other terms, it is a fitness modality that combines 8 functional exercises with running in a comprehensive competition format.

Competitions are held worldwide, drawing runners, CrossFit athletes and gym-goers who want a clear test of all-round fitness. Based on studies, Hyrox© is also suitable for health promotion and tactical population training. Here are also additional reasons why this sport is experiencing rapid international expansion:

• It is accessible to a wide range of fitness enthusiasts. The movements are less technical than sports like CrossFit, making Hyrox attractive to people from diverse sporting backgrounds such as running, weightlifting, obstacle-course racing, and general fitness.
• Its standardised format makes it unique. The standardized race format also allows participants to evaluate their progress through repeated self-comparison across events.
• People can easily measure their progress. The standardized race format also allows participants to evaluate their progress through repeated self-comparison across events.

Search interest in HYROX and “HYROX workout” has also surged over the last two seasons as more people share race day footage and at-home HYROX workouts on the likes of Instagram & TikTok. 

This makes HYROX style workout has been trending for people researching for training plans and workout routines that can be also done at home.

HYROX Race Format in Simple Terms

A standard HYROX race day follows a fixed order: 1km run, workout station, repeat, for 8 total rounds.

Stations typically include: ski erg, sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, sandbag lunges and wall balls. 

The race structure means athletes must move quickly between high-output cardio and loaded functional movements, while managing fatigue over 60–90 minutes. 

Training at home should therefore mimic this “run-then-station” pattern using whatever conditioning training equipment and free weights are available.

Home Equipment Substitutions for HYROX Stations

You can replicate a HYROX training plan at home with Northern’s free weights and conditioning gym equipment switching out as below:

Switch Farmer’s Carry to Heavy hex dumbbells

Carry a pair of heavy dumbbells over distance or for time to build grip and trunk stability.

Switch Wall Balls to Slam balls & squat to press:

Perform squat-to-press patterns with slam balls, focusing on full depth and explosive drive.

Swap Sled Push/Pull to Heavy dumbbell or plate push, or loaded carry

Load a barbell or hold heavy dumbbells and walk slowly with forward lean to simulate sled effort.

Change up Sandbag Lunges to Front-rack kettlebell lunges

Hold two kettlebells in front rack position while performing walking or static lunges.

Exchange Row/Ski to Conditioning complexes

Use intervals of burpees, kettlebell swings, or battle ropes to mimic upper-body pulling and conditioning demands.

Northern Gym Equipment’s catalog includes hex dumbbells, cast iron kettlebells, slam balls, barbells, weight plates, plyo boxes, benches and conditioning equipment, allowing a home HYROX-style training plan built entirely from free weights.

Sample HYROX-Inspired Home Workout (No Running Treadmill Required)

This HYROX-style workout alternates “run” segments with functional stations using Northern gym equipment.

Fitness Warm-up (8–10 minutes)

• 2–3 minutes of brisk marching or jogging in place
• 10 bodyweight squats, 10 reverse lunges per leg
• 10 walkouts to plank, 10 arm circles each direction

Main HYROX-Style Circuit (40–45 minutes)
Perform 6 rounds:

1. “Run” Segment (3–4 minutes)

• Jog or high knees in place for 90 seconds
• 30 seconds jumping jacks
• 30 seconds fast march or step-ups on a bench or plyo box

2. Station A – Farmer’s Carry

• 40–60 seconds heavy farmer’s walks with hex dumbbells

3. Station B – Slam Ball Squat to Press

• 12–15 reps with a moderate slam ball

4. Station C – Front-Rack Kettlebell Lunges

• 10–12 steps per leg, using two kettlebells

5. Station D – Plyo Box Burpee Step-Overs

• 10–12 controlled burpee step-overs using a plyo box

Rest 60–90 seconds between rounds as needed.

Cool-down (5–10 minutes)

• Light marching, then static stretching for hips, hamstrings, quads and shoulders
• Optional foam rolling for quads and calves

Weekly HYROX Training Guide With Free Weights

A simple 4 week hyrox training plan for a beginner/intermediate athlete training at home:

• Day 1 – HYROX-style full-body workout (as above)
• Day 2 – Easy run or brisk walk 30–40 minutes
• Day 3 – Strength focus: Deadlifts, squats, presses, rows with barbell and dumbbells
• Day 4 – Rest or low-intensity mobility on yoga mat
• Day 5 – HYROX-style intervals: Shorter, faster rounds of running plus one or two key stations
• Day 6 – Mixed conditioning: Kettlebell complexes and battle rope intervals
• Day 7 – Rest or active recovery

Progress by slightly increasing weights, adding one round, or reducing rest intervals over the 4-week block.

Our Top Tips on Choosing Weights for HYROX Training at Home

For most beginners, starting with moderate loads that allow proper technique and gradual progression is recommended, rather than attempting heavy or competition-level weights too soon.

• Dumbbells: Many can start with 8–12kg for upper body and 12–20kg for lower body work, progressing as form improves.

• Kettlebells: 8–16kg suits most beginners for swings and goblet squats; strength-trained athletes can start higher.

• Slam balls: 6–12kg works well for mixed-gender home gym setups; stronger athletes can use 12–20kg for wall ball-style movements.

A rackable hex dumbbell set or adjustable dumbbells from Northern gives enough range for progressive overload without filling the room.

HYROX Home Equipment Checklist

For a robust HYROX-ready home gym using Northern Gym Equipment:

• Hex dumbbell set or adjustable dumbbells (light to heavy pairs)

• Cast iron kettlebells (8–24kg spread)

• Slam balls in 6–12kg (and heavier for advanced athletes)

• Olympic barbell and weight plates for deadlifts and squats

• Adjustable bench and plyo box for step-ups and burpee variations

• Floor mats or EVA tiles to protect floors and joints

This kit covers nearly all functional demands of HYROX whether you are taking part in your first Hyrox© event, starting your HYROX workout at home or you are a seasoned athlete simply looking for HYROX training tips while supporting general strength training year-round.

Conclusion

Training for HYROX at home is entirely possible with a structured programme, consistent running sessions, and the right functional training equipment. Free weights such as dumbbells, kettlebells, slam balls and barbells can effectively replicate many of the movement patterns and physical demands you'll face on race day.

With progressive training, smart recovery and a well-equipped home gym, you'll be well prepared to tackle your first HYROX event—or improve your performance in your next one. Northern Gym Equipment offers everything you need to create a HYROX-style training setup at home, helping you train consistently all year round.

References:

• Hyrox.com. HYROX is fitness racing. (https://hyrox.com/the-fitness-race/)
• Tom Brandt. Cindy Ebel. & others. Acute physiological responses and performance determinants in Hyrox© – a new running-focused high intensity functional fitness trend (https://pmc.ncbi.nlm.nih.gov/articles/PMC11994925/)
• Ramires Alsamir Tibana  *,Manoel J. Rios,Fábio & others. Hyrox®: Current Evidence on Physiology, Psychology and Performance Determinants. (https://www.preprints.org/manuscript/202607.1912)
• American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. (https://pubmed.ncbi.nlm.nih.gov/19204579/)
• American College of Sports Medicine. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews (https://www.ovid.com/jnls/acsm-msse/fulltext/10.1249/mss.0000000000003897~american-college-of-sports-medicine-position-stand)