Backyard HYROX Training Workout
Ten metres of grass is enough. Shuttle runs replace the 1km run, a water container replaces the sled and the farmers handles, and burpee broad jumps stay exactly as they are on race day. A complete session in the time it takes to boil a kettle twice.
- 30 min
- beginner
- No equipment
- Circuit
open ground · optional heavy bag or water container
The session · 3 blocks · 30 min of work
01
Warm-up
6 min- Shuttle jog 1 set · 3 min easy 10m out and back, relaxed.
- Squats, lunges, arm swings 2 sets · 10 each · rest 30s
02
Main circuit: 5 rounds
19 minContinuous. Rest 45 seconds between rounds.
- Shuttle run 5 sets · 10 x 10m Turns cost energy. That is the point, they mimic transitions.
- Burpee broad jump 5 sets · 10 reps
- Loaded carry 5 sets · 60m Two full water containers, a heavy bag, anything awkward.
- Reverse lunge 5 sets · 12 each leg · rest 45s Hold the load in the front rack if you have one.
03
Cool-down
5 min- Walk the perimeter 1 set · 3 min
- Calf, quad and hamstring stretch 1 set · 45s each
Coaching notes
- A 20-litre water container weighs 20kg and costs nothing. It is the most underrated piece of home HYROX equipment there is.
- Shuttle runs at 10m are harder than they look. The deceleration and turn is where the cost lives.
- Keep the round times. Five rounds this week, six next week at the same pace is a clean progression.
scale the load before you scale the rest
The RoxHype app
This session, in a week that fits your race.
The app schedules it, times it, and moves the rest of the week when life gets in the way.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
Where this fits
No equipment and travel Bodyweight, bands and one pair of dumbbells. Hotel rooms, parks, backyards and beaches. Burpee broad jumps times Typical and top-10% times from real races. Pick a target, then train for it. Put it in a plan Sequence it into a week built around your race date and weakest station.
How this type of session is used in the app
| Hybrid sessions completed in the app | 20,990 |
| Hybrid workouts saved in the app | 1,611 |
| Share of all 76,593 completed sessions | 27.4% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every hybrid session logged in the RoxHype app, not just this one.
Two more like this
Outdoor Park HYROX Workout A full compromised-running session using nothing but a park: a bench for step-ups and dips, grass for burpee broad jumps, and a loop you can measure once and reuse forever. The running between stations is what makes this closer to a race than most gym sessions.
- 45 min
- intermediate
- No equipment
- 40 min
- intermediate
- No equipment
Questions people ask
How do I scale this?
Sets, reps and rest are written for a beginner athlete. Scale the load first and the rest second. If the movement falls apart, drop the weight before you add rest.
Where does this fit in a plan?
One session is a session. Sequence it into a week built around your race date and your weakest station on the training plan, or let the generator write one in the same format around your kit and time.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
Dublin11–15 Nov 2026 · in 1 week 
Düsseldorf11–15 Nov 2026 · in 1 week 
Barcelona11–15 Nov 2026 · in 1 week 
