Garage Gym HYROX Workout
Built for the typical home setup: a bar, a rack, something heavy to carry and a floor you can push on. It substitutes a weighted carry for the sled and a sandbag for the sandbag, so the only station you genuinely cannot train here is the SkiErg.
- 45 min
- intermediate
- Full gym
- Home gym strength
barbell or dumbbells · pull-up bar · sandbag or heavy bag · box
Trains Sled push, Sandbag lunges, Burpee broad jumps
The session · 3 blocks · 45 min of work
01
Warm-up
8 min- Jump rope or shadow run 1 set · 3 min
- Air squat, push-up, inchworm 2 sets · 12 / 8 / 5 · rest 30s Full range on everything.
02
Strength block
25 minAlternate A and B with 60 seconds between movements.
- Back squat or heavy goblet squat 4 sets · 6 · rest 90s Whatever your heaviest available implement is. Depth over load.
- Pull-up or inverted row 4 sets · 8 · rest 90s Direct carryover to sled pull and rowing.
- Sandbag front-carry lunge 4 sets · 20m · rest 60s Bag on the shoulder or in the bear hug. Both appear on race day.
- Push-up to shoulder tap 3 sets · 12 · rest 60s Anti-rotation work that pays off in the burpee broad jump.
03
Conditioning finisher and cool-down
12 min- Heavy carry for time 4 sets · 40m · rest 45s Sandbag, dumbbells, water jugs. Whatever is heaviest.
- Burpee broad jump 3 sets · 10 · rest 45s Measure the distance once and try to hold it across sets.
- Standing forward fold and quad stretch 1 set · 60s each
Coaching notes
- No sled is not an excuse. A heavy carry for 40m at a hard pace produces most of the same leg and lung stimulus.
- Concrete and a towel with plates on it makes a serviceable sled. A rubber gym mat on a smooth floor works too.
- Pair this with two outdoor runs a week and you have a complete HYROX week without a gym membership.
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. Sled push 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
CrossFit Box HYROX Workout For athletes who already train in a box and want their session to point at a HYROX start line rather than an open workout. Keeps the barbell strength piece, then swaps gymnastics volume for the sustained aerobic grind that actually decides a race.
- 50 min
- advanced
- Full gym
- 40 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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