HYROX with Dumbbells
Three 1 km runs, each into a station you can do with dumbbells.
Coach's note
Run, station, run, station, run, station — no rest between. Moderate weights: the stations are there to make the next run hurt, not to be maxed.
The session
- 1
Compromised Run
3 sets · 1000 m · 5 min · 11.6–12.4 km/h · 4:51–5:09 /km
Run immediately after a station to train the transition.
- 2
Dumbbell Thruster
1 x 50
After run 1. Stands in for wall balls.
Front squat into a press, no pause. The home stand-in for wall balls.
- 3
Walking Lunge
1 set · 100 m
After run 2. Dumbbells at the shoulders; stands in for sandbag lunges.
Direct transfer to sandbag lunges.
- 4
Farmers Carry
1 set · 200 m
After run 3. The heaviest dumbbells you have.
200m farmers carry. Tall posture, minimise drops.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start HYROX with Dumbbells as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore HYROX workouts
- Sled Combo1 km run, sled push, 1 km run, sled pull — three rounds.
- Wall Ball Finisher1 km at race pace straight into 100 wall balls, twice.
- Full Back HalfFour 1 km runs with stations 5 to 8 between them.
- Station IntervalsWall balls, SkiErg and sled push as repeats with fixed rest.
- Half SimulationFour 1 km runs broken by four stations, at race weight.
- Full Race SimulationAll eight runs and all eight stations in race order.
- HYROX on the RoadRuns, a band standing in for the SkiErg, lunges and burpee broad jumps.