Commercial Gym HYROX Workout
A HYROX session designed for a gym that has no sled, no sandbag and a queue for the squat rack. Every station gets a substitute that exists in every commercial gym on earth, and the session still finishes in 45 minutes on a busy floor.
- 45 min
- intermediate
- Full gym
- Mixed strength and conditioning
dumbbells · rower · cable stack · bench · treadmill
Trains Rowing, Farmers carry, Wall balls, Sled push
The session · 3 blocks · 45 min of work
01
Warm-up
8 min- Treadmill 1 set · 5 min building Walk to jog to easy run.
- Dumbbell complex: deadlift, row, press 2 sets · 8 each · rest 30s Light bells. Groove the patterns.
02
Main block: 3 rounds
28 minMinimal rest inside a round, 2 minutes between rounds.
- Row 3 sets · 500m · rest 30s Hold a repeatable split. Round 3 should match round 1.
- Dumbbell thruster 3 sets · 15 · rest 30s The wall ball substitute. Full squat, full lockout.
- Weighted plate push or heavy leg press 3 sets · 30m or 12 reps · rest 30s Plate on a towel across a smooth floor is the closest sled analogue indoors.
- Dumbbell farmers walk 3 sets · 80m · rest 30s Heaviest pair you can hold unbroken.
- Walking lunge holding dumbbells 3 sets · 30m · rest 2:00 Front rack if you can, at the sides if you cannot.
03
Cool-down
9 min- Treadmill walk 1 set · 4 min
- Hip flexor, quad, lat stretch 1 set · 45s each
Coaching notes
- Dumbbell thrusters are the best wall ball substitute in a gym without a target. Same squat, same overhead finish, no ball.
- If the floor allows it, a loaded plate on a folded towel pushes almost exactly like a light sled.
- Book the equipment mentally before you start. Losing the rower mid-round turns a 45-minute session into 70.
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
Strength Heavy, structured lifting for the sled, the lunges and the wall ball squat. Rowing 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
| Strength sessions completed in the app | 22,716 |
| Strength workouts saved in the app | 2,006 |
| Share of all 76,593 completed sessions | 29.7% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every strength session logged in the RoxHype app, not just this one.
Two more like this
Kettlebell HYROX Workout One or two kettlebells cover four of the eight HYROX stations well enough to train them properly: swings for the hinge, front rack carries for the sandbag, suitcase carries for the farmers, goblet squats for the wall ball. Built for a garage, a hotel gym, or a corner of a busy commercial floor.
- 45 min
- intermediate
- Minimal kit
- 45 min
- intermediate
- Full gym
Questions people ask
How do I scale this?
Sets, reps and rest are written for a intermediate 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.
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