The HYROX Simulation Workout You Can Do At Home

[Jeff Tomko]

HYROX is exploding in the fitness world, and now it’s your turn to get in on the fun—from the comfort of your home. You don’t need a massive gym setup or a race-day bib to take on a HYROX-style challenge. With just a few key pieces of equipment, a bit of grit, and a dose of creativity, you can recreate the intensity and structure of a HYROX competition right at home. Whether prepping for your first event or simply looking to switch up your fitness routine, this at-home HYROX simulation delivers a potent mix of running and functional movements that build strength, endurance, and mental toughness—all from your living room, garage, or backyard.

One of the best benefits of HYROX-style training at home is its versatility. You can adapt the workout to fit your space, modify movements based on the equipment you have, and set your own pace—whether you’re squeezing in a quick sweat session or tackling a full-scale challenge. This workout brings the competitive edge of HYROX to your doorstep, offering a practical way to boost your fitness without needing a full gym setup or fancy equipment.

So lace up your shoes, grab your kettlebells, and get ready to test your mettle. This scaled-down At-Home HYROX simulation will push you to your limits—without needing a full gym setup.


Sandra Sev Jarocka

The At-Home HYROX Simulation Workout​

Don’t have access to a gym? You can still complete a HYROX-inspired workout from the comfort of your own home. You can achieve a full-body workout that mimics the event’s intensity by using simple equipment like dumbbells, resistance bands, and a jump rope.

At-Home HYROX Simulation Workout Format:​

• 1k run (outdoor or treadmill)
• Complete the 8 workout stations
• Repeat for 8 rounds

Equipment Needed:​

• Dumbbells
• Resistance bands
• Sandbag (or backpack with weights)
• Jump rope
• Plyo box (or sturdy step)

Workout Stations:​

Sandbag Push (20-30 meters):​

Using a sandbag (or a weighted backpack), simulate the sled push by pushing the weight over a short distance. Engage your legs and core to generate power.

Jump Rope (2-3 minutes):​

Substitute the rowing machine with jump rope for a cardio challenge that boosts coordination and endurance.

Burpee Broad Jumps (15-20 reps):​

Perform a burpee, then jump forward as far as possible. This explosive movement will help build power and cardiovascular strength.

Farmer’s Carry (30 meters):​

Grab a pair of dumbbells or heavy objects, like a backpack, and walk 30 meters, keeping your posture strong and core engaged.

Sandbag Lunges (12 reps per leg):​

Perform lunges with a sandbag (or weighted backpack) on your shoulders, maintaining proper form with each step.

Wall Balls (15-20 reps):​

Use a dumbbell or any heavy object to simulate the wall ball exercise. Squat deeply and press the object overhead.

Kettlebell Swings (20-25 reps):​

Use a dumbbell to mimic kettlebell swings. Drive through the hips and maintain a strong core throughout.

Weighted Walking Lunges (20 reps total):​

Hold dumbbells in each hand and perform walking lunges. Focus on control and stability with each lunge step.

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