Home Training: Benefits for Hyrox Practitioners
Hyrox is a unique competition that combines running with high-intensity functional exercises. It requires strength, endurance, speed, and a strong recovery capacity. But is it possible to prepare for Hyrox at home?
The answer is yes—and with more benefits than you might imagine. Home training can complement (or even temporarily replace) gym training, keeping you fit and competitive.
💡 What is Hyrox?
For those who are still discovering: Hyrox is an international competition consisting of 8 km of running interspersed with 8 functional exercises , such as:
- SkiErg
- Sled Push & Pull
- Burpee Broad Jumps
- Farmer's Carry
- Wall Balls
It's a complete fitness test — and excellent motivation for anyone who wants to train with purpose.
✅ 5 Benefits of Home Training for Hyrox
🏃♂️ 1. Maintain aerobic capacity between workouts
Even without a treadmill, you can maintain or improve your endurance with:
- Races in place
- Step or box jumps
- HIIT interval training
- Jump rope (single or double)
➡️ A 20-minute HIIT session can replicate some of the Hyrox running requirement.
🏋️♀️ 2. Strengthens the core and mid-section
Core strength is essential for carrying, pulling, pushing, and maintaining good posture while running.
Exercises you can do at home:
- Dynamic boards
- Bird-dogs
- Sit-ups
- Hollow holds
- Russian twists
➡️ Dedicate 10 minutes per workout to your core — you'll feel the difference in your races!
💪 3. Works functional strength with body weight
Hyrox requires functional strength — and home training can provide that with movements like:
- Lunges and squats
- Push-ups (various variations)
- Burpees
- Step-ups (with bench or stairs)
- Training with backpack or elastic bands
➡️ Adapt the load with simple materials: backpacks, water bottles, or homemade kettlebells.
🧠 4. Improve technique and recover with quality
You can use home training to:
- Train movement technique (e.g. burpees, lunges, simulated wall balls)
- Do active recovery days
- Work on mobility (shoulders, hips, ankles)
➡️ A regular mobility routine reduces injuries and improves overall performance.
🧩 5. Increases consistency and motivation
Having workouts ready to do at home means fewer excuses and more consistency . Even on days when you don't have much time or can't get to the gym, you can keep progressing.
➡️ Regular training is one of the biggest factors for success in Hyrox.
🧪 Hyrox Style Home Workout Example
WOD 25 Min AMRAP:
- 200 Jump Ropes
- 20 Burpees
- 30 Alternating Lunges
- 20 Push-ups
- Running in place (1 min)
- 30 Backpack Squats
➡️ Repeat the circuit until you complete 25 minutes. Try to increase the number of rounds each week.
🏁 Conclusion
Home training is a powerful tool for any Hyrox practitioner. It can be a valuable complement to running and strength training, helping you maintain consistency, improve weaknesses, and even save time. The key is to adapt, innovate, and stay focused.
