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Hyrox exercises

Hyrox exercises are designed to mimic the demands of a Hyrox race: blending full-body strength, cardio conditioning, and muscular endurance. Whether you're a beginner aiming for your first finish or an athlete looking to improve your time, these exercises prepare you for the grind of sled pushes, burpee broad jumps, rowing, and more. Structured training ensures your body is ready for every station, every transition, and every step of the run.

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Build strength, increase stamina, and sharpen your race-day resilience

Training goals for Hyrox performance

Hyrox workouts test your strength under fatigue. Training for it requires a balance between power, pacing, and muscular endurance. The goal is to increase work capacity while maintaining proper form and efficiency during repeated efforts. Training also improves your ability to recover between stations, helping you push through every phase of the event without burning out.

Mimic the movement patterns and effort levels of the 8 race stations

Best Hyrox exercises to simulate race-day demands

The most effective Hyrox exercises include sled pushes and pulls, wall balls, farmer’s carries, burpee broad jumps, rowing, and lunges. These movements replicate what you’ll face on race day and should be practiced under fatigue. Adding tempo runs or intervals between strength sets helps simulate transitions and develop pacing. Hyrox training is not just about intensity, it’s about controlled effort over a long duration.

Recreate race conditions at the gym or with modified setups at home

Equipment options for Hyrox-style training

While Hyrox training often involves gym equipment like sleds, rowers, and ski ergs, many race-specific movements can be modified. For example, sled pushes can be simulated with heavy prowlers or resistance bands. Farmer’s carries and lunges can be done with dumbbells, sandbags, or kettlebells. At home, you can recreate much of the volume and intensity using bodyweight and running intervals.

Build a race-ready body with structure, strategy, and recovery

Training plans featuring Hyrox exercises

A strong Hyrox plan combines strength work, cardio, mobility, and recovery: all scheduled to avoid overtraining. You’ll benefit from rotating station-specific days with running intervals, full-body strength training, and low-intensity recovery work. Our app helps you create a race-ready training plan tailored to your level, goals, and available equipment: whether you’re preparing for your first Hyrox or chasing a personal best.

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Frequently asked questions about Hyrox exercises

What’s the difference between Hyrox and CrossFit?

Hyrox is a standardized fitness race format with set movements and distances, whereas CrossFit varies in its workouts daily and often includes gymnastics or Olympic lifts. Hyrox focuses more on repeatable cardio and strength endurance, making it easier to train specifically for time improvements and race performance.

How many times per week should I train Hyrox?

Most athletes benefit from 3–5 sessions per week. This can include 1–2 full Hyrox simulation workouts, 1–2 focused strength sessions, and 1–2 recovery or mobility sessions. Rest is just as important as volume — so include active recovery days to help avoid burnout or injury.

Can I prepare for Hyrox without all the official equipment?

Yes. While race-specific tools help, many movements can be modified. For example, sled pushes can be replaced with heavy prowler pushes or weighted bear crawls. Sandbag lunges and carries can be done with dumbbells or kettlebells. The most important part is training transitions between strength and cardio — not using exact equipment.

How do I train for Hyrox at the gym?

Focus on full-body strength circuits combined with moderate running intervals. Use gym equipment like rowers, SkiErgs, sleds, and sandbags to simulate race stations. Aim for sessions that mimic the flow of the race — such as 1K run + sled push, or wall balls + run — to build work capacity and recovery speed between efforts.

What are the 8 Hyrox exercises?

The 8 official Hyrox workout stations are: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, sandbag lunges, and wall balls. Each station is preceded by a 1-kilometer run, creating a consistent rhythm of cardio-to-strength transitions. Training these movements regularly helps improve your technique, pacing, and endurance under fatigue.