Hybridfithub

This 3-day per week program is designed for Hyrox beginners who want to build strength and stamina using affordable, functional gear at home. I’ve tested this routine personally over four weeks to ensure it’s effective, realistic, and scalable.

Day 1 Full-Body Hyrox Conditioning
Workout:
– 1 km run OR 5 minutes of jump rope
– 20 sandbag squats
– 15 burpees
– 30 mountain climbers
– 15 dumbbell thrusters (light/moderate weight)
– 1-minute wall sit

3 rounds total. Rest 90 seconds between rounds.

Tested equipment:
Sandbag: These sandbags are durable, adjustable weight, and doesn’t shift much during squats. Slightly rough handles, but overall reliable.
Buy them here

Jump rope: The Blukar jump rope is smooth, light, and ideal for both beginners and advanced athletes.
Buy the rope here

Adjustable Dumbbells: The [Brand Z set] allows you to change weight quickly and saves space — great for home use.
Buy the dumbbles here

Day 2 Core Strength & Hyrox Carry Focus
Workout:
– 3 x 20m farmers carry (heavy weight)
– 15 sit-ups
– 10 plank-to-push-ups
– 30 sec side plank (each side)
– 20 Russian twists (use sandbag if needed)
– 3 x 20m walking lunges with sandbag

Do 3 sets. Rest 60 seconds between sets.

Tested equipment:
Farmers Carry Handles: Once I switched from dumbbells to actual carry handles from IBOWZ, the difference in grip fatigue was instantly noticeable.
Buy here

Exercise mat: I use the TRESKO fitness mat solid grip on floors, great thickness, doesn’t fold or slide during core work.
Buy the mat here

Day 3 Hyrox Power Circuit (Sled-Free Alternative)
Workout:
– 20m bear crawl
– 10 push-ups
– 10 sandbag cleans
– 20 jump squats
– 1-minute wall ball throws (or slams against padded wall)

4 rounds. Rest 2 minutes between rounds.

Tested equipment:
Wall Ball (10 kg): I train with the [Brand X Wall Ball]. It’s well-balanced and survives repeated throws without losing shape.
Buy 6kg here (6KG)
Buy 10kg here (10KG)

Slam Ball Alternative: If you don’t have a wall for throws, a heavy medicine ball or weighted bag works well too.
Buy here (50KG – 150KG)

Is This Hyrox Home Training Program Effective?
I tested this full plan alongside my usual training. After 3–4 weeks, I noticed real improvements in grip strength, endurance, and mental focus all crucial in a Hyrox race.

Pros of this program:
– You can train anywhere
– It uses minimal but effective gear
– Exercises closely simulate actual Hyrox race movements
– It’s beginner-friendly and scalable

My honest take on the equipment:
Not everything has to be expensive. A solid sandbag and quality dumbbells make the biggest difference. Fancy gear helps, but only if you’re going to use it regularly. I only recommend tools I’d personally buy again.

Final Thoughts
If you’re serious about getting into Hyrox, this at-home plan gives you a strong foundation — no gym required. You’ll build real-world strength, improve conditioning, and become more race-ready with each session.

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Need help choosing the right gear? Feel free to contact us via Instagram or the contact page. Always happy to share honest feedback or help you build your own Hyrox setup.