Hyrox Exercise Alternatives: How to Train Without the Official Equipment

If you’re prepping for HYROX but your gym setup isn’t quite the same as the official race, don’t worry. You can still get in solid HYROX training by swapping in alternatives that mimic the movement patterns and intensity. Below, I’ll break down each HYROX exercise and what you can do instead if you’re missing the specific kit.

1. 1km Run

Alternative: Treadmill run (incline 1-2%), Assault bike (aim for a calorie target roughly half the distance in meters, e.g., for 1000m, target 500 calories), SkiErg (increase the distance by about 20% to match intensity, e.g., instead of 1000m run, do 1200m), or Rowing machine (row 1.2 to 1.5 times the distance, e.g., 1200-1500m, to match effort).

The easiest swap is a treadmill, but if you want variety, rowing or the SkiErg provide a similar cardio challenge for the lungs and legs. The Assault bike is a brutal but effective alternative – aim for roughly double the distance in calories (e.g., 1000m ≈ 500 calories).

2. SkiErg – 1000m

Alternative: Medicine ball slams, Resistance band lat pulldowns, or High pulls with a barbell or kettlebell.

If a SkiErg isn’t available, mimic the movement with explosive medicine ball slams or lat-focused resistance exercises. High pulls also target the upper back and shoulders in a similar way.

3. Sled Push – 50m

Alternative: Heavy walking lunges, Heavy farmer’s carries, Low box step-ups with weight, or Trap bar deadlifts.

A sled is tough to replicate without the right setup, but walking lunges with heavy dumbbells or a loaded backpack work similar leg muscles. Farmer’s carries and trap bar deadlifts build the grip and strength endurance needed for sled work.

4. Sled Pull – 50m

Alternative: Rope pulls with a weighted sled substitute, Heavy bent-over rows, Resistance band pull-throughs, or Towel rows on a cable machine.

If a sled isn’t available, simulate the pulling movement with a rope attached to a weight stack, heavy bent-over rows, or towel rows on a cable machine to build grip and upper-body strength.

5. Burpee Broad Jumps – 80m

Alternative: Jump squats, Box jumps, Squat thrusters, or Kettlebell swings.

Burpee broad jumps focus on explosive power. If space is limited, jump squats or box jumps work the same muscles. Squat thrusters and kettlebell swings maintain intensity and heart rate.

6. Rowing – 1000m

Alternative: SkiErg (increase the distance by about 20% to match intensity, e.g., row 1200m), Assault bike (aim for a calorie target roughly half the distance in meters, e.g., for 1000m, target 500 calories), or strength-based alternatives such as deadlifts paired with pull-ups or kettlebell swings to replicate the pulling and endurance demands of rowing.

If there’s no rower, the SkiErg or Assault bike are the best endurance substitutes. For a strength-based approach, deadlifts mimic the hinge movement, while pull-ups or kettlebell swings target the posterior chain and grip endurance.

7. Farmers Carry – 200m (2x24kg kettlebells)

Alternative: Heavy dumbbell carries, Trap bar walks, Sandbag bear hug carry, or Single-arm carries.

The easiest swap is carrying heavy dumbbells or using a trap bar. For extra grip and core work, a sandbag bear hug carry is a great alternative.

8. Sandbag Lunges – 100m (30kg/20kg sandbag)

Alternative: Dumbbell front rack lunges, Barbell front rack lunges, Weighted step-ups, or Bulgarian split squats.

If no sandbag is available, front-loaded dumbbell or barbell lunges are a great alternative. Weighted step-ups also develop similar single-leg strength and endurance.

9. Wall Balls – 100 reps (9kg/6kg ball)

Alternative: Thrusters, Dumbbell push press, Medicine ball slams, or Box jump + shoulder press.

Wall balls combine a squat and press, so thrusters or dumbbell push presses are the best substitutes. Med ball slamstrain explosive power, while box jumps into a press add a dynamic challenge.

You don’t need a perfect HYROX gym setup to train effectively. By choosing movements that match the strength, endurance, and power demands of each station, you can build race-ready fitness. Focus on intensity, consistency, and smart adaptations, and you’ll be ready to tackle the challenge!