Hyrox is a popular fitness competition that combines running and functional fitness exercises. There are a total of 8 rounds with a 1km run at the start of each. The competition takes place indoors on a specially designed course.
Here’s a breakdown of the equipment, along with some alternatives if your gym is lacking the right equipment:
SkiErg
The SkiErg machine is in the 1st round of the Hyrox race. Available in most commercial gyms, but can be substituted with resistance bands and a pull-up bar. Ball slams are also another alternative.
Sled
In rounds 2 and 3, participants must push and pull a sled for 50 meters. If a sled is unavailable, single-leg deadlifts and squats can substitute for the push exercise, while stair climbers or placing weights on a jump box can be used for the pull exercise.
Rowing Machine
For the 5th round of Hyrox, participants must row for 1000 metres. Most gyms have rowing machines available as standard, but if not, resistance bands, swimming, or cable rows can act as an alternative.
Kettlebells
Kettlebells are used in the 6th round of Hyrox for the 200-metre farmer’s carry. Dumbbells also work as an alternative.
Sandbags
Sandbags are used in the 7th round for 100-metre lunges. Sandbags can be found in most gyms, but if not dumbbells, kettlebells, or even barbells could work as a substitute.
Wall Balls
Wall Balls are used for the 8th and final round of Hyrox. If unavailable, dumbbells or barbell thrusters work as an alternative.
