HYROX Training at Home: Every Station, Three Kit Levels
By Threshold
Most of HYROX can be rehearsed at home. For each of the 8 stations, the tables below show the closest option the Threshold engine has for three kit levels: the station itself where your kit allows it, otherwise the highest-ranked substitute that needs nothing you do not own. A few stations have no home match at the lowest level, and those are marked.
Bodyweight only
5 of 8 stations covered with bodyweight only.
| Station | Best option | Match | Needs |
|---|---|---|---|
| SkiErg | Run | good | nothing but floor space |
| Sled push | No match in the engine: train it at a gym | ||
| Sled pull | No match in the engine: train it at a gym | ||
| Burpee broad jumps | Burpee broad jumps | the station itself | nothing but floor space |
| Rowing | Run | good | nothing but floor space |
| Farmers carry | Bear crawl | rough | nothing but floor space |
| Sandbag lunges | Walking lunge | good | nothing but floor space |
| Wall balls | No match in the engine: train it at a gym |
Dumbbells
8 of 8 stations covered with dumbbells.
| Station | Best option | Match | Needs |
|---|---|---|---|
| SkiErg | Run | good | nothing but floor space |
| Sled push | Heavy DB walking lunge | rough | dumbbells |
| Sled pull | DB bent-over row | good | dumbbells |
| Burpee broad jumps | Burpee broad jumps | the station itself | nothing but floor space |
| Rowing | Run | good | nothing but floor space |
| Farmers carry | Bear crawl | rough | nothing but floor space |
| Sandbag lunges | DB front-rack walking lunge | closest | dumbbells |
| Wall balls | DB thrusters | closest | dumbbells |
Dumbbells and a bike or rower
8 of 8 stations covered with dumbbells and a bike or rower.
| Station | Best option | Match | Needs |
|---|---|---|---|
| SkiErg | Row | closest | a rower |
| Sled push | Bike, heavy resistance | good | a bike |
| Sled pull | Row, hard pull | good | a rower |
| Burpee broad jumps | Burpee broad jumps | the station itself | nothing but floor space |
| Rowing | Rowing | the station itself | a rower |
| Farmers carry | Bear crawl | rough | nothing but floor space |
| Sandbag lunges | DB front-rack walking lunge | closest | dumbbells |
| Wall balls | DB thrusters | closest | dumbbells |
A home training week
The structure comes straight from our free 8-week HYROX training plan. Five training days, two rest days. The weekly template: Day 1 strength A, Day 2 easy run, Day 3 rest, Day 4 strength B, Day 5 engine work, Day 6 stations or hybrid work, Day 7 rest. At home, the station day uses the substitutes from the table that matches your kit.
It moves through three blocks (Base, Build and Race prep) and finishes with a taper into race day. Running needs no kit at all, so the two runs and the engine work stay exactly as written.
Substitutes by missing equipment
- No sled? Read our sled substitutes guide.
- No SkiErg? Read our guide to HYROX training without a SkiErg.
- No rower? Read our guide to HYROX training without a rower.
- No sandbag? Read our sandbag substitutes guide.
- No wall ball? Read our guide to HYROX training without wall balls.
- No kettlebells? Read our guide to HYROX training without kettlebells.
For every station in race order, see our guide to the HYROX stations in order. When you do get to a gym sled, our HYROX sled weight calculator turns the race weight into plates.
Frequently asked questions
Can you train for HYROX at home?
Yes. With bodyweight only, 5 of the 8 stations have a substitute in the engine; with dumbbells, 8; with dumbbells and a bike or rower, 8.
Which HYROX stations cannot be matched with bodyweight only?
Sled push, Sled pull, Wall balls. Every other station has a bodyweight option.
What is the most useful piece of home equipment for HYROX?
Dumbbells. They unlock heavy db walking lunge for the sled push, db bent-over row for the sled pull, db front-rack walking lunge for the sandbag lunges, db thrusters for the wall balls.