Choose a HYROX training session for the equipment you actually have. This library contains eight controlled workouts: bodyweight conditioning, running transitions, single- and paired-weight carries, rowing, SkiErg, sled-push and wall-ball practice. Each lists its equipment, main-work time cap, scaling and the race skills it leaves untrained.
HYROX combines eight 1 km runs with eight stations. Home conditioning can support training, but it cannot reproduce every station. For a weekly progression, use the 12-week HYROX training plan; this page helps choose an individual session within that schedule.
Find a workout by available equipment
Choose only equipment and space you can use safely today. A pair of suitable weights also counts as a single weight. The filter checks access, not your technique or race readiness. Without JavaScript, all eight sessions remain readable below.
Eight sessions below.
No compatible session matches these choices. Change your focus, time or equipment selection. Do not improvise an unsafe station substitute to make a workout fit.
Clock rules: Allow another 5–8 minutes to warm up and 3–5 minutes to cool down; these are additional to the main-work cap. Distance workouts have a stop time, not a guaranteed completion time. Rest and transitions count toward that cap. Start with the scaled version if the movement or training volume is new. Keep effort controlled enough to repeat your technique; stop for pain, dizziness or loss of control.
Eight HYROX workouts and practice sessions
12-minute indoor foundation circuit
Equipment: No equipment; clear floor space. Main-work cap: 12 minutes.
Complete four cycles of three minutes. Minute 1: 8 controlled air squats. Minute 2: 6 alternating reverse lunges total. Minute 3: march comfortably for 30 seconds. Rest for the remainder of each minute.
Scale it: Use a chair-supported squat and reduce lunges to 4 total, or use a comfortable supported step-back. Skip a movement you cannot control.
What this session does not train: Running, all loaded stations, ergs and burpee broad jumps. This is general movement conditioning, not a race simulation.
Run or walk into bodyweight work
Equipment: Measured running route or treadmill. Main-work cap: 20 minutes.
Up to 4 rounds: 200 m easy run or brisk walk, 8 air squats, then 60–90 seconds of rest. Stop at 20 minutes even if rounds remain. Record rounds and whether you walked or ran.
Scale it: Start with 2 rounds and 4 squats. Keep the route measured; a two-minute walk is an alternative time-based workout, not an equivalent 200 m run.
What this session does not train: All loaded stations, ergs and burpee broad jumps. Walking versions do not demonstrate readiness for 8 km of race running.
One-weight carry and run
Equipment: One suitable dumbbell or kettlebell, Measured running route or treadmill, Clear, measured carry lane. Main-work cap: 20 minutes.
Up to 4 rounds: 200 m easy run or brisk walk, suitcase carry 20 m with each hand, 8 goblet squats, then rest 60–90 seconds. Stop at 20 minutes. Use one weight you can carry without leaning or losing grip.
Scale it: Do 2 rounds, carry 10 m per side and perform 4 squats. Set the weight down before grip or posture fails.
What this session does not train: The two-handed race farmers carry, sled push and pull, SkiErg, rowing, sandbag lunges, wall balls and burpee broad jumps. Suitcase carries are asymmetric practice, not the race station.
Paired-weight carry and run
Equipment: Two suitable dumbbells or kettlebells, Measured running route or treadmill, Clear, measured carry lane. Main-work cap: 25 minutes.
Up to 4 rounds: 400 m easy run, 40 m farmers carry holding two suitable weights, 12 unweighted alternating reverse lunges total, then rest 90 seconds. Stop at 25 minutes. Record each run split without sprinting to make the cap.
Scale it: Use 3 rounds of 200 m, 20 m carry and 8 lunges total. Lower the carry load until your walking posture stays stable.
What this session does not train: Sled push and pull, SkiErg, rowing, sandbag-loaded lunges, wall balls and burpee broad jumps. Dumbbells also differ from the race kettlebells; this is partial practice.
Repeatable rowing intervals
Equipment: Rower. Main-work cap: 20 minutes.
Up to 4 rounds: 500 m controlled rowing, 10 air squats, then rest 90 seconds. Stop at 20 minutes. Aim for repeatable rowing splits with clean technique, not a personal best on the first interval.
Scale it: Use 250 m and 5 squats per round. Learn the rowing stroke first. Use your own machine consistently; readings across rower types are not guaranteed to match.
What this session does not train: Race running and every station except rowing. Squats are general strength practice, not wall-ball repetitions.
SkiErg rhythm practice
Equipment: SkiErg. Main-work cap: 20 minutes. Technique familiarity required.
Up to 6 intervals: 250 m on the SkiErg at a controlled, repeatable effort, then 60–90 seconds of rest. Stop at 20 minutes. Log interval splits and technique consistency.
Scale it: Use 4 intervals of 150 m. Learn the machine movement before doing timed intervals.
What this session does not train: Running, sled push and pull, burpee broad jumps, rowing, carries, lunges and wall balls. These intervals do not predict a race SkiErg split.
Short sled-push technique session
Equipment: Sled with a safe push lane. Main-work cap: 20 minutes. Technique familiarity required.
After learning the push with a coach, complete up to 6 pushes of 10 m with a manageable load. Rest 90–120 seconds between efforts and stop at 20 minutes. Reset only with a safe, agreed method in a clear lane.
Scale it: Reduce load or repetitions until you can move continuously with controlled posture. Surface friction changes difficulty; do not select a training load solely from the race weight.
What this session does not train: Sled pulling and all other stations, plus running. Owning a push sled does not mean you have practiced the pull or race-surface friction.
Wall-ball sets with full recovery
Equipment: Wall ball and approved target. Main-work cap: 15 minutes. Technique familiarity required.
After learning the squat, throw and catch, complete up to 6 sets of 8 wall-ball repetitions. Rest 60–90 seconds between sets and stop at 15 minutes. Use a purpose-built wall ball and an approved target with clear surrounding space.
Scale it: Use a lighter wall ball and sets of 4. Learn the movement before timed practice. Check current division rules for race target height and load; these practice sets do not certify valid race repetitions.
What this session does not train: Running and all other stations. A slam ball, unapproved wall or ordinary low ceiling is not a substitute for a suitable wall-ball setup.
Which session should you choose?
Use the indoor circuit for a short movement session. Choose a running transition workout when you need practice settling into work after a run. Use erg, sled or wall-ball sessions to practice that particular movement without turning every day into a race simulation. Repeat a session with the same load, distance and rest before comparing results; do not increase several variables at once.
A session library is not a personalized plan. Avoid adding these workouts on top of every hard day in your existing schedule. The home HYROX training section explains how limited equipment fits into a week and where real-station practice still matters.
Build capacity at home, then practice the missing stations
None of these sessions covers all eight stations. In particular, this library does not provide sled-pull, race sandbag-lunge or burpee-broad-jump practice. A running session with squats is not an equipment-free equivalent of the full race. Arrange access to the actual equipment and learn current movement standards before treating home fitness as race preparation.
For the official station order, distances and division standards, check the current HYROX Singles rulebook. For planning your own run and station splits, use the HYROX pace calculator; it is a planning aid, not a finish-time prediction.
Buy equipment only after choosing the training gap
One weight enables goblet squats and suitcase carries; two enable bilateral farmers carries. Compare kettlebells versus dumbbells before buying specifically for carries. If general home strength is your priority, see adjustable versus fixed dumbbells.
For rowing access, compare air versus magnetic rowers. For repeated throws and catches, check wall balls versus slam balls and medicine balls. To fit purchases into your space and budget, use the Home Gym Planner.
How this library was built: WOD Fever designed these sessions from common running, strength and station-practice formats, with explicit equipment requirements and conservative scaling. The sessions have not been validated as a predictor of HYROX performance. We checked race structure against the 2026/27 Singles rulebook. WOD Fever is an independent publication and is not affiliated with HYROX.