Building a home gym that supports HYROX training, functional fitness workouts, and full-body conditioning is becoming one of the biggest fitness trends in Singapore. HYROX is known for its mix of running, strength, endurance, and machine-based movements—but you don’t actually need a large commercial facility to start preparing for HYROX-style events.
With the right programming, you can perform HYROX home workouts, functional conditioning circuits, and hybrid training sessions even in small home spaces, condo gyms, or compact setups using minimal equipment.
Below are two HYROX-inspired training plans designed especially for home gyms, focusing on strength, power, cardiovascular conditioning, and total-body efficiency. These are beginner-friendly but challenging enough for hybrid athletes who want to build capacity similar to HYROX competition demands.
HYROX Home Workout 1: Hybrid Engine Builder (Minimal Equipment Needed)
A simple but brutal conditioning session that fits any home gym layout.
Focus: Aerobic engine, functional strength, efficient transitions.
Block A — Warm Up (6 minutes)
• Easy jog on the spot or treadmill
• Light goblet squats
• Walkouts + push-ups
• High knees or fast steps
Block B — Hybrid Conditioning Circuit (3–5 rounds depending on level)
Perform each movement back-to-back with minimal rest.
• 400m run OR 2 minutes fast cardio (treadmill, stepper, rower, or shuttle run at home corridor)
• 20 air squats (or goblet squats if you have dumbbells)
• 10 burpees
• 20 lunges
• 20 push-ups
• 1 minute farmer hold or carry
• 45 seconds wall sit
• 1 minute rest
Block C — Finisher (6 minutes)
EMOM (Every Minute On the Minute) for 6 minutes:
Minute 1: 12–15 thrusters (or air thruster variation if no weights)
Minute 2: 45 seconds plank hold
Why this works
• Mimics HYROX pacing without relying on machines
• Builds running-equivalent effort for home environments
• Uses functional movements aligned with hybrid competition style
• Fits into compact condo gyms or small HDB home gyms
• Strong metabolic conditioning to boost overall HYROX performance
HYROX Home Workout 2: Strength + Power + Capacity Session (For Small Home Gyms)
Designed to build strength under fatigue—something HYROX athletes need.
Block A — Strength Primer (12 minutes)
Perform 3 rounds:
• 10 tempo squats (3 seconds down)
• 10 push-ups
• 10 bent-over rows (dumbbell, resistance band, or weighted backpack)
• 30-second dead hang or towel grip hang
Block B — HYROX-Style Power + Endurance (4 rounds)
• 500m run OR 2 minutes fast cardio
• 20 kettlebell swings or dumbbell swings
• 15 broad jumps or squat jumps
• 12 burpees
• 20 sit-ups
• 1 minute recovery
Block C — Home-Gym Sled Simulation (10 minutes)
A sled is iconic in HYROX, but you can simulate it at home.
Choose ONE variation:
• Heavy towel push on smooth floor
• Backpack drag filled with books
• Resistance band marches leaning forward
• Plate push using rubber mat as friction (for those with home gym flooring)
Perform: 30 seconds work / 20 seconds rest × 10 rounds
Block D — Cool Down
• Slow walking 2 minutes
• Hip flexor stretch
• Hamstring stretch
• Shoulder mobility
Why this works
• Strengthens posterior chain for running + sled work
• Builds explosive power for wall balls and functional movements
• Uses creative home-based sled substitutes
• Perfect for hybrid athletes training in limited spaces
• Improves breathing control and fatigue resistance
Why HYROX Training at Home Is Growing in Singapore
Many Singaporeans prefer home workouts because:
• Gym membership costs are rising
• Small-space training is more efficient and time-saving
• Home gyms allow consistent HYROX-style training without waiting for machines
• Smart home gym setups allow strength + cardio + conditioning in one place
• Hybrid training has become a top trend for busy adults wanting full-body results
This rise in compact home gym systems, smart resistance equipment, adjustable dumbbells, and space-saving racks makes HYROX preparation realistic even in apartments.
If you want to build a home setup that supports HYROX, functional training, and full-body workouts, explore more guides and tips on TheGreatCompany.co.