How to Train for Hyrox at Home: No Gym, No Sled, No Problem
You do not need a Hyrox-equipped gym to prepare for race day. Here is how to replicate every station with minimal equipment, plus a 4-week home training plan that builds the fitness you need.
The problem and the solution
Hyrox-equipped gyms are not everywhere. Not every city has a facility with a SkiErg, a loaded sled, a rowing machine, and enough floor space for farmers carries. And even athletes with gym access cannot always make it to a session.
The solution is substitution. Every Hyrox station targets a specific movement pattern and energy system. Once you understand the pattern, you can replicate it with minimal equipment. The result is not identical to training on the actual equipment — but it builds the fitness and movement capacity needed to perform the real thing on race day.
Station-by-station substitutions
SkiErg → Resistance band pull-downs
The SkiErg is a hip hinge + simultaneous upper body pull. The closest home substitute:
Resistance band overhead pull-down: Anchor a band at a height above your head (over a door, around a beam, or tied to a stair rail). Stand facing the anchor, grab the band with both hands overhead, and pull downward past your thighs while hinging from the hip. Same movement pattern as the SkiErg stroke.
To replicate the SkiErg’s endurance demand: do 50–100 continuous reps at a sustained pace, targeting 30–60 seconds of continuous effort per set.
Alternative: Jump rope. High-cadence jump rope at a sustainable pace (3–5 minutes continuously) replicates the SkiErg’s aerobic demand and upper body rhythm.
Sled Push → Heavy load push (furniture or loaded bag)
Furniture push: A heavy bookcase, filled wardrobe, or large fridge pushed across a hardwood or tiled floor approximates the resistance of a light sled. Get low, arms extended, drive with the legs.
Loaded bag drag: Fill a large bag (laundry bag, sports bag) with books or heavy objects. Tie a rope to it and push it forward at an angle — not identical to a sled but the leg drive pattern is similar.
Loaded carry alternative: If no pushable object is available, substitute with weighted walk lunges (see below). The leg drive patterns overlap.
Sled Pull → Resistance band rows
The sled pull is a horizontal pull while walking backward. Substitute:
Resistance band seated row: Sit on the floor, loop a band around your feet, and row toward your hips. 50–100 continuous reps at moderate resistance replicates the sled pull’s upper body demand.
Alternative: Standing cable rows at any gym or cable machine. If no resistance band is available, towel rows using a door handle (sit on the floor, loop a towel around a door handle at floor height, lean back and row) are a surprisingly effective substitute.
Burpee Broad Jumps → Burpees + Standing Broad Jumps
No substitution needed — these are already bodyweight movements. Perform:
- Standard burpees for cardiovascular and upper body demand
- Standing broad jumps for the power/jump component
If you have space, alternate: 1 burpee, 1 broad jump forward, repeat for 80 reps total (40 of each). This replicates the race-day station closely.
Rowing → Resistance band rows or SkiErg substitute
The rowing machine is one of the harder stations to replicate at home without equipment. Options:
Resistance band row (high volume): The body row pattern is close to the rowing pull. 3–5 minutes of continuous banded rows at moderate resistance targets the same muscles (lats, rhomboids, biceps) with similar aerobic demand.
Jump rope or cycling: If the goal is aerobic conditioning to replace a rowing session, jump rope (sustained 4–5 minutes at conversational pace) or a stationary bike replicate the cardiovascular component.
Farmers Carry → Loaded bags or dumbbells (or improvised weights)
Shopping bag carry: Two heavy shopping bags (or bags loaded with books, water bottles, or heavy objects) simulate the farmers carry. The goal is straight-arm carry with a loaded grip, maintaining upright posture.
Backpack carry: Load a backpack with weight (books, bottles, heavy objects) and carry it in front of you at chest height with both arms — simulating the front rack position used in some carry variations.
If you have dumbbells or kettlebells: These are ideal. Any weight that challenges your grip for 24–32 metres of walking is appropriate.
Sandbag Lunges → Weighted backpack lunges
Load a backpack with 15–25 kg (books, water, heavy objects). Wear it on your back or hold it in front. Perform walking lunges for 200 steps (the approximate rep count of the sandbag lunge station).
The weight distribution is different from a sandbag on the upper back, but the leg strength and endurance demand is closely replicated.
If no weights are available, bodyweight lunges for 200 steps, followed by a weighted goblet squat (any available weight) for 15–20 reps, targets the same musculature.
Wall Balls → Goblet squats + overhead press
Without a wall ball and suitable wall, replicate the two movement components separately:
Goblet squat: Hold any available weight at chest height (dumbbell, heavy book, water jug) and squat below parallel. This is the squat component of wall balls.
Overhead press: From the goblet squat, press the weight overhead. This is the throw component.
Perform 100 reps of goblet squat to overhead press. The load is less specific without the ball-catch-and-drop rhythm, but the muscular demand is very close.
The minimum equipment list for home Hyrox training
If you are going to set up for home Hyrox training:
- Two resistance bands (light and medium resistance) — SkiErg substitute, rows, activation work. Under £15.
- One adjustable dumbbell or two fixed dumbbells — farmers carry, goblet squats, overhead press. Under £50 second-hand.
- A loaded backpack — lunges, overhead carries. Already owned by most people.
- Jump rope — cardio and warm-up. Under £10.
- Running shoes — the 8km running component needs no equipment other than a route outside.
Total: under £80 for a functional home Hyrox training setup.
4-week home training plan
This plan assumes you can run outside and have the minimum equipment above. Three training days per week.
Week 1–2 (Foundation)
Session A (45 min):
- 20 min easy run (outside)
- Band pull-downs: 3 × 40 reps
- Walking lunges with backpack: 3 × 30 steps
- Goblet squats: 3 × 20
- Resistance band rows: 3 × 30
Session B (40 min):
- 5-min jump rope warm-up
- Burpees: 4 × 20
- Broad jumps: 4 × 10
- Furniture or bag push: 4 × 20 metres
- Band pull-downs: 3 × 30
Session C (50 min):
- 30 min easy run
- Loaded backpack carry (2 × 30 metres): 4 sets
- Goblet squat to overhead press: 3 × 25
- Band rows: 3 × 25
Week 3–4 (Build)
Increase duration and reps by 20%. Add one circuit session:
Circuit session (replaces Session B):
- Run 1km outside
- Band pull-downs: 40 reps
- Burpee broad jumps: 40 reps
- Loaded bag push: 30 metres
- Resistance band row: 40 reps
- Backpack lunges: 40 steps
- Goblet squat to press: 25 reps
- Run 1km outside Rest 5 min, repeat once.
What you cannot replicate at home
Be honest: there are limitations.
Sled feel: The specific resistance of a loaded sled, the metal-on-floor friction, and the explosive leg drive required cannot be replicated by furniture pushing. First-time sled contact on race day will feel different from training. Arrive early and use any pre-race practice area if available.
Wall ball rhythm: The catch-and-drop rhythm of wall balls is specific. If possible, visit a gym with wall balls even once in the 6 weeks before the race to feel the actual movement.
SkiErg conditioning: Band pull-downs build the movement pattern and the upper body strength. The specific cardiovascular conditioning of 1000m on a SkiErg is not precisely replicated. If a gym with a SkiErg is accessible once or twice before the race, use it.
Related reading
- Hyrox Station Masterclass: technique for each station
- Hyrox for Beginners: the complete first-timer guide
- Beginner Training Programme
Related articles
Training for Hyrox Without a Gym: What You Can Actually Achieve (No-Gym Series, Part 1)
You can prepare for Hyrox without a gym membership, but not all stations transfer equally. Here is the honest assessment of what no-gym training builds, what you genuinely miss, and how close you can realistically get to gym-trained performance.
The Best Hyrox Simulation Workouts: Full Race Practice at 70%, 85%, and 100% Effort
Nothing prepares you for Hyrox like doing Hyrox. Here are three simulation workouts at different effort levels, with exact station weights, run distances, and what to learn from each.
Can You Do Hyrox With Bad Knees? Modifications, Risk Management, and What to Expect
Knee pain is the single most common barrier for athletes considering Hyrox. Here is an honest assessment of which stations are high-risk, what modifications work, and when Hyrox might genuinely not be the right choice.
Fuel Your Training
Top supplements used by competitive Hyrox athletes