No equipment and travel HYROX workouts
Bodyweight, bands and one pair of dumbbells. Hotel rooms, parks, backyards and beaches.
- 30–45 min
- beginner
- intermediate
- Free
The 8 sessions
Beginner 30-Minute Bodyweight HYROX Workout
Every HYROX movement pattern with nothing but the floor: the squat, the lunge, the hinge, the push and the burpee broad jump, which is the one station you can train perfectly at home. Thirty minutes, three rounds, no excuses about equipment.
Stations: Burpee broad jumps · Wall balls · Sandbag lunges
Hotel Room HYROX Workout
Designed for two square metres, a thin floor and a neighbour below: no jumping, no dropping, no noise. It keeps the squat, lunge and push patterns loaded through tempo and isometrics instead of impact.
Stations: Wall balls · Sandbag lunges · Burpee broad jumps
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.
Stations: Burpee broad jumps · Farmers carry · Sandbag lunges
Resistance Band HYROX Workout
A band weighs 200 grams and trains the two patterns most home setups miss entirely: the horizontal pull and the straight-arm lat pulldown that the sled pull and SkiErg both live on. Packs into a jacket pocket, loads every rep from top to bottom.
Stations: Sled pull · SkiErg · Rowing
Adaptive HYROX Workout
A session written so every movement has a seated, supported or single-limb version alongside the standard one. It trains the same aerobic and strength qualities as any other workout in this library, with the load path adapted rather than the ambition lowered.
Stations: Rowing · SkiErg · Farmers carry · Wall balls
Beach HYROX Training Workout
Sand is an unforgiving surface and that is the entire benefit: it removes the elastic return from every step, so the calves, glutes and ankles do work they never do on a road. Forty minutes here builds the leg resilience that keeps run 7 from falling apart.
Stations: Burpee broad jumps · Sandbag lunges
Dumbbell-Only HYROX Workout
One pair of dumbbells covers five of the eight stations convincingly: thrusters for wall balls, front rack lunges for the sandbag, suitcase carries for the farmers, and bent rows for the pull. Forty minutes, four rounds, and no reason to wait for a rack.
Stations: Farmers carry · Wall balls · Sandbag lunges · Rowing
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.
Stations: Burpee broad jumps · Sandbag lunges · Farmers carry
About this category
Most athletes lose more training to travel and busy weeks than to anything else. These sessions keep the squat, lunge, hinge, push and carry patterns loaded when the sled and the SkiErg are two hundred miles away.
The burpee broad jump is the one HYROX station you can train to full race standard with nothing at all, and it is also the station where technique changes the time by minutes rather than seconds. Every session in this category includes it for that reason.
Treat travel weeks as maintenance weeks. Two of these sessions plus a run holds your fitness in place; trying to replicate a full gym block in a hotel room just produces a bad version of both. Tempo is the substitute for load: a three-second descent on an air squat produces real training stress with no equipment whatsoever.
Set your targets from real race data
See the typical and top-10% times for each station these sessions train.
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A week built around your race date moves your time more than any one session.
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The plan that changes when your week does.
Miss a session, the week rebuilds. Beat a target, the loads move.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
