Home Gym Setup for Hyrox
Build a home gym for Hyrox training — essential equipment for practicing every station at home.
Train for Hyrox at Home
You don’t need a full commercial gym to prepare for Hyrox. With the right equipment, you can practice most stations and build serious race fitness at home. Here’s how to set up your home gym, organized by priority.
Tier 1: Essential (Under $500)
These items let you train the most important Hyrox movement patterns.
Concept2 RowErg — ~$900–1,000
Okay, it’s more than $500, but if you can swing it, a rower is the single most valuable piece of Hyrox home gym equipment. It trains:
- Rowing station directly
- Cardio conditioning for running
- Full-body pulling strength
Alternative: A basic rowing machine ($200–400) is fine for training, even if it’s not a Concept2.
Kettlebells (2×16kg, 2×24kg) — ~$150–250
Covers farmers carry training and general strength work:
- Farmers carry practice at exact race weights (women Open)
- Goblet squats, swings, rows, presses
- Turkish get-ups for functional strength
Sandbag (10–30kg adjustable) — ~$50–100
For lunging practice:
- Shoulder lunges at race weight
- Sandbag cleans, carries, squats
- Versatile for many exercises
Our pick: Rogue Fitness Sandbag or REP Fitness Sandbag — both have adjustable filler bags.
Wall Ball (4–9kg) — ~$30–60
Practice the exact race movement:
- Wall balls at race weight and target height
- Mark your target height on a wall or use a pull-up bar as reference
- Also useful for slams and twists
Jump Rope — ~$15–25
Excellent warm-up tool and cardio conditioner:
- RPM Speed Rope or Rogue SR-1 for durability and speed
Tier 2: Intermediate ($500–$1,500 total)
Concept2 SkiErg — ~$800–950
The only way to truly practice station 1 at home. Wall-mounted or floor-standing options available.
- Direct SkiErg station practice
- Excellent upper-body and core conditioning
- Compact wall-mount option saves floor space
Sled + Rope — ~$150–300
Practice the two sled stations:
- Push sled on grass, turf, or concrete (different surfaces change resistance)
- Attach a rope for sled pull practice
- Load with weight plates for different categories
Note: You need outdoor space or a long garage/driveway for this.
Our pick: Rogue Dog Sled or a budget-friendly pull sled from Amazon.
Weight Plates (for sled) — ~$100–200
Olympic plates to load your sled to race weight.
Tier 3: Full Setup ($2,000+)
Power Rack + Barbell — ~$400–800
For serious strength training:
- Squats, deadlifts, bench press, overhead press
- Builds the raw strength needed for heavy sled work
- Essential for the advanced training program
Adjustable Dumbbells — ~$300–500
Space-efficient alternative to a full dumbbell rack:
- Bowflex SelectTech 552 or PowerBlock Elite
- Cover 5–52.5 lbs in one pair
- Useful for lunges, rows, presses, and more
Pull-Up Bar — ~$30–80
Door-mounted or wall-mounted:
- Pull-ups for back and grip strength
- Dead hangs for grip endurance (crucial for sled pull and farmers carry)
- Leg raises for core
Resistance Bands — ~$20–40
Versatile for warm-ups and accessory work:
- Hip activation before running
- Banded rows and pulls
- Stretching and mobility
Space Requirements
| Setup | Space Needed |
|---|---|
| Tier 1 (essentials) | 2×3m / 6×10ft (garage corner) |
| Tier 2 (with SkiErg + sled) | 3×4m / 10×13ft + outdoor space for sled |
| Tier 3 (full setup) | 4×5m / 13×16ft (dedicated gym room or garage) |
Budget Summary
| Tier | Total Investment | What You Can Train |
|---|---|---|
| Tier 1 | $500–$1,200 | Rowing, carries, lunges, wall balls, cardio |
| Tier 2 | $1,500–$2,500 | All stations including SkiErg and sled work |
| Tier 3 | $2,500–$4,000 | Complete Hyrox preparation + strength training |
Pro Tips for Home Gym Training
- Start with Tier 1 and add equipment as you commit to the sport
- Buy used — check Facebook Marketplace and Craigslist for Concept2 rowers and SkiErgs (they hold value well and last forever)
- Get creative with sled alternatives — a tire, a heavy bag, or a loading sled with rope all work
- Use your neighborhood for running — you don’t need a treadmill
- Mark wall ball target height with tape — practice at the exact race target
- Build a mini course — set up stations in order and practice transitions
What You CAN’T Replicate at Home
Be honest about what requires gym access:
- Burpee broad jumps at 80m — you need a lot of straight-line space
- Racing atmosphere — nothing replaces the adrenaline of competition
- Exact sled feel — gym sleds on turf feel different from race-day floor surfaces
For these, find a local gym or Hyrox training center 1–2 times per month.
Fuel Your Training
Top supplements used by competitive Hyrox athletes