Substitutions for HYROX Specific Movements

February 2nd 2025 5 minutes read
Substitutions for HYROX Specific Movements

It can be challenging to find specific equipment like a Ski Erg, rowing machine, wall balls, sled push, sled pull or sandbag. If you don't have access to them, you can substitute with functional exercises that mimic the same movement patterns, target similar muscle groups for strengthening, and achieve comparable intensity.



Substitutions for Ski Erg


The Ski Erg primarily targets the upper body, core, and cardiovascular system with a pulling motion.


Alternatives for the Ski Erg:


  • Battle Ropes: Perform alternating rope slams or double-arm slams for the same duration or calorie target. Focus on explosive pulling and core engagement.
  • Medicine Ball Slams: Use a heavy medicine ball to simulate the downward pulling motion. Perform for time (e.g., 30 seconds) or reps (e.g., 15-20).
  • Dumbbell Overhead Pulls: Lie on a bench or mat, holding a dumbbell with both hands. Lower it behind your head and pull it back over your chest. Perform for reps (e.g., 12-15) as an upper-body substitute.



Substitutions for Sled Push


The sled push is a full-body exercise, emphasizing the legs, core, and upper body while mimicking functional pushing movements.


Alternatives for the Sled Push:


  • Heavy Farmer's Carry: Carry heavy dumbbells or kettlebells in each hand. Walk a specified distance (e.g., 20-50 meters) at a steady pace. Focus on maintaining a strong core and steady breathing.
  • Walking Lunges with Weighted Backpack: Wear a weighted backpack or hold dumbbells at your sides. Perform walking lunges for a specified distance or time.
  • Incline Treadmill Push: Turn off the treadmill and push against the handles as you walk or run on the belt. Perform for 20-30 seconds at high intensity.
  • Bear Crawl: Assume a crawling position and move forward with small, controlled steps. Focus on activating the shoulders, core, and legs.



Substitutions for Sled Pull


The sled pull primarily targets the back, arms, legs, and core, mimicking a heavy pulling motion.


Alternatives for the Sled Pull:


  • Resistance Band Rows: Anchor a resistance band to a sturdy surface. Perform rows, pulling the band toward your torso while engaging your back and core. Perform for reps or time.
  • Heavy Rope Drag: Attach a rope to a weighted object (e.g., a sandbag or backpack). Drag the weight for a specified distance or time, focusing on the pulling motion.
  • Kettlebell Drag: Place a kettlebell on the floor and pull it toward you while walking backward. Perform for 15-20 meters or until fatigued.
  • Barbell Deadlifts: While not a direct mimic however, deadlifts build similar posterior chain strength needed for sled pulls. Perform for 8-10 reps with a moderate to heavy load.



Substitutions for Burpee Broad Jumps


Alternatives for the Burpee Broad Jumps:


  • Burpee with Lateral Step: Perform a burpee, but instead of jumping forward, step laterally 1–2 steps after each rep.
  • Air Squats with Jump Forward: Perform an air squat, and after every 3–5 squats, jump forward to cover distance.



Substitutions for Rowing Machine


The rowing machine engages the legs, back, and arms while providing a cardio workout.


Alternatives for the Rowing Machine:


  • Burpees to Broad Jumps: Perform a burpee followed by a broad jump to simulate the explosive leg drive and endurance of rowing. Repeat for time or distance.
  • Kettlebell Swings: Use a kettlebell to mimic the posterior chain engagement of rowing. Perform for time or reps (e.g., 15-20 swings).
  • Resistance Band Rows: Attach a resistance band to a secure point and perform seated or standing rows. Focus on pulling with the back and arms for reps (e.g., 15-20).



Substitutions for Farmers Carry


Alternatives for the Farmers Carry:


  • Static Dumbbell Hold: Hold two dumbbells or kettlebells at your sides for 30–60 seconds, focusing on grip strength and core stability.
  • Single-Arm Farmers Carry: Carry one dumbbell or kettlebell in one hand for 15–20m per side to challenge your balance.



Substitutions for Sandbag Lunges


Sandbag lunges primarily target the quads, glutes, and core while incorporating an unstable load for functional strength.


Alternatives for the Sandbag Lunges:


  • Dumbbell or Kettlebell Lunges: Hold a dumbbell or kettlebell in a goblet position or at your sides. Perform forward, reverse, or walking lunges.
  • Backpack Lunges: Fill a sturdy backpack with weighted items (e.g., books, water bottles). Wear it while performing walking lunges.
  • Weighted Step-Ups: Use a dumbbell, kettlebell, or weighted backpack. Step onto a sturdy platform or bench, alternating legs for reps or time.



Substitutions for Wall Balls


Wall balls target the quads, glutes, shoulders, and core, combining a squat and an overhead press.


Alternatives for the Wall Balls:


  • Dumbbell Thrusters: Hold a dumbbell in each hand at shoulder height. Perform a squat and press the dumbbells overhead as you stand. Use a moderate weight for 12-15 reps.
  • Medicine Ball Overhead Squats: Hold a medicine ball overhead and perform squats. Engage the core to stabilize throughout the movement.
  • Kettlebell Goblet Squat + Press: Hold a kettlebell at chest level. Perform a squat and press the kettlebell overhead as you stand up.



Substitutions for Run


Alternatives for Running:


  • Incline Treadmill Walk: Walk briskly at an incline (10–12%) for 6–8 minutes to simulate running.
  • Shuttle Runs or Jogging Intervals: Perform 100–200m shuttle runs at moderate intensity, resting briefly between efforts.



Key tips for Substitutions


  • Adapt to Available Equipment: Use what you have at home or the gym to create functional equivalents of the original movements.
  • Match the Intent: Focus on replicating the movement pattern, intensity, and muscle groups of the original exercise.
  • Adjust the Intensity: Always ensure that the substitute exercise is performed at a similar effort level to match the cardiovascular or strength demands of the original. So modify the weight, speed, or duration of the substitute as needed to match the effort required for the original movement.
  • Maintain Progression: Gradually increase the load, duration, or reps over time to ensure progressive overload.



Substitution Examples


  • Original Workout: 200m Ski Erg, 15 Wall Balls, 10 Sandbag Lunges
  • Substituted Workout: Battle Rope Slams for 30 seconds (Ski Erg substitute), 15 Wall Balls (unchanged), Weighted Step-Ups for 10 reps per leg (Sandbag Lunge substitute)


  • Original Workout: 200m Row, 15 Wall Balls, 10 Sled Push, 10 Sled Pull
  • Substituted Workout: Burpees to Broad Jumps (Row substitute), Dumbbell Thrusters (Wall Ball substitute), Farmer's Carry for 20 meters (Sled Push substitute), Resistance Band Rows for 15 reps (Sled Pull substitute)



Sample HYROX Circuits


These substitutions make HYROX movements accessible while maintaining the program's intensity and purpose. 


  • 1km Run → Incline Treadmill Walk or 1km Jog.
  • 1,000m SkiErg → Resistance Band Pull-Downs (3 Minutes).
  • Sled Push → Heavy Farmers Walk (20m).
  • Sled Pull → Resistance Band Rows (20 reps).
  • 1,000m Row → Seated Band Rows (2–3 Minutes).
  • 80m Burpee Broad Jumps → Step-Back Burpees with Lateral Step (15 reps).
  • Sandbag Lunges → Bodyweight Walking Lunges (30 reps).
  • 100 Wall Balls → Dumbbell Thrusters (50 reps).