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.
- 40 min
- intermediate
- Minimal kit
- Dumbbell strength circuit
1 pair of dumbbells
Trains Farmers carry, Wall balls, Sandbag lunges, Rowing
The session · 3 blocks · 40 min of work
01
Warm-up
7 min- Jog or skip 1 set · 3 min
- Light dumbbell complex: deadlift, row, press, squat 2 sets · 6 each · rest 45s Same bells, half the weight.
02
Main circuit: 4 rounds
26 minRest 20 seconds between movements and 90 seconds between rounds.
- Dumbbell thruster 4 sets · 12 · rest 20s Full squat, full lockout overhead. Your wall ball substitute.
- Front rack reverse lunge 4 sets · 10 each leg · rest 20s Bells on the shoulders. Mimics the sandbag load path.
- Bent-over row 4 sets · 12 · rest 20s Flat back. This is your sled pull strength.
- Renegade row to push-up 4 sets · 8 each side · rest 20s Hips square, no rotation.
- Suitcase or farmers carry 4 sets · 80m · rest 90s Unbroken. Grip is the limiter and the point.
03
Cool-down
7 min- Walk 1 set · 4 min
- Forearm, lat and quad stretch 1 set · 45s each Forearms first. They just did most of the work.
Coaching notes
- If you own one pair, make it 22.5kg or 24kg. Heavy enough for carries, light enough for thrusters.
- The thruster is the best home wall ball proxy because it keeps both the squat depth and the overhead finish.
- Add a 400m run between rounds if you have the space. That single change turns this from a strength session into a race-specific one.
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. Farmers carry 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
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.
- 30 min
- beginner
- Minimal kit
- 30 min
- beginner
- Minimal kit
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.
Dublin11–15 Nov 2026 · in 1 week 
Düsseldorf11–15 Nov 2026 · in 1 week 
Barcelona11–15 Nov 2026 · in 1 week 
