Hyrox Home Training Plan Without a Commercial Gym

Signed up for my first Hyrox in London this November but my local gym doesn't have a sled or a SkiErg. Is it actually possible to train for this at home or in a public park? Looking for a solid plan that doesn't involve buying thousands of pounds worth of Concept2 gear.

Absolutely doable! I did the Dallas event last year training mostly in my driveway. For the sled push, find a heavy tire and drag it on concrete—the friction is a killer. It's not the exact same mechanic, but your quads won't know the difference when they're screaming.

I second the tire idea. For the SkiErg replacement, I use heavy resistance bands anchored high on a tree branch or my garage door frame. If you do high-volume pulls with good hinge form, it mimics that metabolic burn pretty well.

Don't forget the 'compromised running' aspect. That's what kills people. Run 1km, then immediately do 50 air squats or lunges, then back to the run. You need to get used to running with heavy legs, which you can do anywhere in BC with a pair of trainers.

Cheers Dave. I've got a park nearby with some hills. Should I be incorporating incline work to simulate the sled power, or just stick to flat sprints?

Hills are your best friend! I'm in a tiny flat in Leeds, so I do step-ups on a sturdy chair with a rucksack full of books. It’s boring as anything but it builds that 'grind' mentality you need for the sled stations.

Anyone have a fix for the Wall Balls? My ceiling is way too low and my backyard is tiny.

Find a brick wall at a local school or park. If you can't find a wall, just do high-volume dumbbell thrusters. It’s the same movement pattern—explosive squat into an overhead press. Just won't have the 'catch' component.

Wait, are we allowed to talk about sandbags? I bought a 60lb sandbag and it has been the MVP of my home training. Sled pulls, lunges, farmers carry—it does everything.

Sandbags are elite. If you drag a sandbag across grass, the friction is actually harder than a sled on turf. Good luck to your lower back though! Make sure your form is tight.

Is it worth getting a weight vest? I see a lot of people training in them on Instagram.

Honestly? No. Hyrox isn't a weighted vest race. Better to spend that money on a decent kettlebell for the lunges and farmers carry. Don't add extra impact to your joints if you don't have to.

Totally agree! Keep the vest for Murph. For Hyrox, focus on moving weight quickly then getting back into a running stride.

What about the rower? I've got zero access to a rowing machine at home.

Burpees. If you can't row, do burpees or mountain climbers to get that full-body horizontal fatigue. It's not a perfect swap, but it builds the engine. Or just go for a hard swim if you have a pool nearby.

I disagree slightly—rowing is very leg dominant. If you can't row, I'd suggest high-rep kettlebell swings. That posterior chain drive is much closer to a rowing stroke than a burpee is.

That makes sense Dave. I've got a 16kg kettlebell, I'll start hammering the swings. What's a good target for a 1000m row equivalent? 100 swings?

Try 4 minutes of swings. That’s a decent average 1k row time for most people. Just keep the bell moving.

I do 2x heavy strength days (sandbag squats, pushups, lunges), 2x compromised run days (run 1k, do 1 station, repeat), and 1x long slow run. Take 2 days off or do active recovery like yoga.

Don't forget the Burpee Broad Jumps! I practice these in the corridor of my building (don't tell the neighbors). You need to find a rhythm. It’s not about jumping as far as possible, it’s about efficiency.