Best Cross Training for Hyrox
- Trio Fitness Training
- 3 days ago
- 3 min read
As Hyrox grows world-wide, people are asking about the best training for Hyrox when they don't have all of the equipment needed to mimic the race. In this article we'll be sharing the top exercise you can do as a substitute for 4 of the 8 stations at Hyrox.
Station 2: Sled Push | Substitute: Walking Barbell Lunges
A lot of gyms don't have sleds, but that doesn't mean you can't build a lot of strength in your legs and core to help prepare you for the sled push. Performing walking lunges with a barbell will build strength in the quads, glutes, and hamstrings of each leg individually while helping mimic some of the loading forces through your upper body. Choose appropriate weights for your strength and fitness level, but no matter what, you'll be better off for having done barbell lunges if you don't have a sled to practice with.
Station 3: Sled Pull | Substitute: Single Arm Cable Rows with Rope Attachment
If you don't have a sled, but your gym does have a rope, you can tie multiple kettlebells to the end of a rope and practice dragging those. However, in most cases, gyms without sleds may not have ropes for such a task. In this case, you can perform Single Arm Cable Rows using a rope attachment. You should use a weight that is heavy, but something you can manage for several reps per side per set. This will help build your grip strength and pull strength for the Sled Pull.
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Station 7: Sand Bag Lunges | Substitute: Dumbbell, Kettlebell, or Weight Vest Walking Lunges
You have a lot of options for this station if you don't have access to a sand bag. Holding Dumbbells or Kettlebells while performing walking lunges will help your grip strength on the Farmers Carries. Your body doesn't know the difference between a Sand Bag or a Dumbbell or a weight vest. If you have a weight vest, just throw it on and start doing those walking lunges.
Station 8: Wall Balls | Substitute: Dumbbell Thrusters
If you don't have a ball to practice with, then Thrusters are your next best option. It's going to work all the muscles needed for the Wall Ball station. The only thing you'll miss is the technique portion of the Wall Balls. Make sure you are hitting depth on all of your squats so you practice the proper movement pattern to avoid getting no-reps on race day. Ideally, men would use an 8lb Dumbbell in each hand, and women would use a 5lb Dumbbell in each hand. I'd also recommend focusing on power - using your lower body to explode upward and assist your upper body with the push - this will help you prepare better for Wall Balls.
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