hyrox training equipment list
HYROX training equipment list refers to the specialized fitness tools used to prepare athletes for HYROX competitions, which combine running with functional strength workouts. These tools are commonly programmed within structured plans such as a HYROX 4 week training program PDF, HYROX 8 week training program PDF, and HYROX 12 week training program PDF to progressively build endurance, strength, power, and race-day stamina.
Essential HYROX training equipment list for beginners
Below is a clear, standardized hyrox training equipment list used in HYROX training and competitions, suitable for gyms, coaches, and athletes following short-term or long-term HYROX preparation programs.
Sled push
Description: The sled push is a cornerstone HYROX movement that builds leg strength, explosive power, and cardiovascular endurance. It primarily targets quadriceps, glutes, calves, and core while closely mimicking race-day demands and improving the ability to sustain force under fatigue.
How to use: Load the sled, lean forward, grip handles, brace core, and drive forward with short, powerful steps.
sled pull
Description: Sled pulls develop posterior-chain strength, grip endurance, and core stability. They balance pushing movements by emphasizing hamstrings, glutes, and upper back. This exercise enhances pulling power while being joint-friendly and highly effective for functional conditioning.
How to use: Attach rope or harness, lean back slightly, and pull the sled toward you using strong leg drive.
skierg
Description: The SkiErg is a full-body cardio machine targeting arms, lats, core, and legs. It delivers intense aerobic and anaerobic conditioning with low impact, making it ideal for HYROX athletes who need upper-body endurance and efficient breathing control.
How to use: Pull handles down using legs first, then hips and arms, maintaining smooth rhythm and posture.
rowin erg
Description: The rowing ergometer trains legs, hips, back, and arms while challenging cardiovascular endurance. It improves power output, pacing ability, and full-body coordination. Low impact and measurable, it is ideal for HYROX-style interval and endurance conditioning.
How to use: Drive with legs first, extend hips, pull with arms, then recover in reverse order.
kettlebell
Description: Kettlebells are versatile tools for strength, power, and endurance. Common in HYROX, they are used for swings, carries, and lunges. They improve hip explosiveness, grip strength, and movement efficiency under fatigue.
How to use: Grip firmly, hinge at hips, swing or carry while keeping core tight and spine neutral.
dumbbells
Description: Dumbbells allow unilateral strength training and functional movement patterns. In HYROX, they are commonly used for lunges, presses, and carries. They enhance balance, muscular endurance, and joint stability.
How to use: Hold dumbbells securely, perform controlled movements while maintaining posture and core engagement.
wall ball
Description: Wall balls combine squatting, throwing, and coordination into one demanding movement. They tax legs, shoulders, core, and lungs simultaneously. Essential for HYROX, wall balls test muscular endurance and movement consistency under fatigue.
How to use: Squat with ball, drive upward, and throw to target; catch smoothly and repeat.
sandbag
Description: Sandbags provide unstable resistance, forcing greater core and stabilizer engagement. They improve functional strength, grip endurance, and real-world carrying ability. Sandbag lunges and carries are common in HYROX-style workouts.
How to use: Lift sandbag safely, hold close to body, and walk or lunge with controlled steps.
farmer's carry handle
Description: Farmer’s carry equipment develops grip strength, posture, core stability, and overall work capacity. Carrying heavy loads over distance closely reflects HYROX demands and builds resilience against fatigue.
How to use: Pick up handles, stand tall, brace core, and walk steadily for distance or time.
battle ropes
Description: Battle ropes challenge upper-body endurance, grip, and cardiovascular conditioning. They allow powerful, repetitive arm movements while engaging the core. Useful for high-intensity intervals and conditioning circuits in HYROX training.
How to use: Grip ropes firmly and create waves, slams, or circles using arms and core.
Treadmill
Description: The treadmill allows controlled running sessions for endurance, pacing, and interval training. Running is a core component of HYROX, and treadmill work helps athletes build consistency, speed control, and aerobic capacity.
How to use: Set speed and incline, maintain upright posture, and run with relaxed, efficient stride.
pull-up rig
Description: Pull-up rigs support upper-body strength exercises like pull-ups, hanging knee raises, and muscle endurance work. They strengthen lats, arms, shoulders, and grip—important for overall HYROX performance balance.
How to use: Grip bar firmly, engage core, pull body upward with controlled movement.
polymetric box
Description: Plyo boxes are used for jumps, step-ups, and explosive movements. They develop lower-body power, coordination, and athleticism. Box work improves force production and prepares athletes for fast transitions.
How to use: Jump or step onto the box with control, land softly, and step down safely.
Assault Bike (Air Bike)
Description: The indoor rowing machine delivers full-body cardiovascular and muscular conditioning by engaging the legs, core, back, and arms in a single continuous movement. It closely replicates on-water rowing while placing minimal impact on the joints. In HYROX training, rowing builds aerobic capacity, power endurance, and fatigue resistance, making it ideal for long efforts and high-output race simulations.
Speed Jump Rope
Description: Speed ropes improve footwork, coordination, and cardiovascular endurance. They enhance ankle stiffness and running efficiency, making them a valuable accessory tool for HYROX conditioning and warm-ups.
How to use: Jump lightly on toes, rotate rope with wrists, and maintain steady rhythm.
INDOOR ROWING MACHINE
Description: A key part of the HYROX training equipment list, the indoor rowing machine provides low-impact, full-body conditioning by engaging the legs, core, back, and arms while improving endurance and race-day stamina.
How to use: Drive through the legs, hinge at the hips, pull to the chest, and maintain a smooth, steady rhythm.
Bumper Plates
Description: A core component of the HYROX training equipment list, bumper plates support safe, high-intensity strength training commonly featured in a HYROX 4 week training program plan PDF to build power and race-ready durability.
How to use: Load plates onto a barbell or sled, maintain proper technique, and perform controlled, functional movements as prescribed.
MEDICINE BALLS
Description: A key element of the HYROX training equipment list, medicine balls are commonly used in a HYROX 12 week training program plan PDF to improve explosive power, core strength, and full-body coordination.
How to use: Perform throws, slams, or wall balls with controlled technique while maintaining balance and core engagement.
Frequently asked questions (FAQs)
What equipment do you need for HYROX training?
HYROX training requires sleds, kettlebells, wall balls, sandbags, rowing or SkiErg machines, dumbbells, and space for running.
Is HYROX training equipment list different from CrossFit equipment?
HYROX equipment overlaps with CrossFit but focuses more on standardized weights, endurance-based movements, and race-style repetition.
Can you train for HYROX at home without full equipment?
Yes, HYROX training can be done at home using dumbbells, kettlebells, sandbags, resistance bands, and bodyweight substitutes.
What equipment is used in official HYROX races?
Official HYROX races use sled push and pull stations, wall balls, kettlebells, sandbags, SkiErg machines, rowing machines, and farmer’s carry weights.
Do you need sleds to prepare for HYROX?
Sleds are important but not mandatory; heavy lunges, loaded carries, and resistance-based alternatives can be used.
What equipment is needed for a 4 week HYROX training plan?
A 4 week HYROX plan uses core equipment like kettlebells, dumbbells, wall balls, sandbags, and running to focus on short-term race preparation.
What equipment is used in an 8 week HYROX training plan?
An 8 week HYROX plan uses the same core equipment but increases frequency, intensity, and transition-based workouts with sleds and carries.
Does a 12 week HYROX training plan require different equipment?
No, a 12 week plan uses the same equipment but applies progressive load, higher volume, and longer endurance sessions.
Is rowing or SkiErg mandatory across all HYROX plans?ek HYROX training plan require different equipment?
Rowing and SkiErg machines are used in races but can be substituted in 4 week, 8 week, and 12 week plans when needed.
How much space is needed for HYROX equipment training?
HYROX training requires open floor space for sled work, carries, wall balls, and access to running or treadmill areas.