Can you do HYROX without weight training?
The Quick Answer
Yes, you can finish HYROX without doing traditional weightlifting. But you will need a minimum of functional strength: bodyweight squats, kettlebell swings, light weighted lunges. You don't need a gym, but you must be able to move under load.
What HYROX Requires in Terms of Strength
To finish HYROX Open:
- Push a sled weighing 152 kg (men) or 102 kg (women) for 50 m
- Pull a sled weighing 103 kg (men) or 78 kg (women) for 50 m
- Carry 2 × 24 kg (men) or 2 × 16 kg (women) for 200 m
- Do 100 squats with a 9 kg (men) or 6 kg (women) wall ball
- 80 m of lunges with a 20 kg (men) or 10 kg (women) sandbag
These loads are achievable without a 1RM squat, but they require a base of functional strength.
Possible Profiles
Profile A — Pure Runner Transitioning
You run 5-6 times/week, 0 strength training sessions. You can do a proper squat but without load.
→ You can finish HYROX, but it will be difficult. Aim for 1h 50 - 2h 10. You will struggle with sled push (leg strength) and farmers carry (grip).
→ Recommendation: add 2 functional strength sessions/week for 8-12 weeks before the race.
Profile B — Versatile Athlete (bootcamp, fitness, HIIT)
You do 3-4 functional fitness sessions per week + some running.
→ You are well-positioned for HYROX. Follow the 8-week beginner program without major modifications.
Profile C — Runner + Basic Strength Complement
You run 4 times/week + you do 1-2 bodyweight strength sessions (push-up, pull-up, squat) or very light strength training.
→ You are well-equipped for HYROX. Just improve your leg strength for the sled.
The Minimum Strength for HYROX
If you want to finish HYROX comfortably, here are the minimums to achieve:
| Movement | Minimum (men 75 kg) | Minimum (women 60 kg) |
|---|---|---|
| Bodyweight Squat | 30 non-stop reps | 25 non-stop reps |
| Wall Ball Squat 6/4 kg | 50 reps in 3 min | 40 reps in 3 min |
| Weighted Lunges 10/5 kg | 100 reps in 6 min | 80 reps in 6 min |
| KB Swing 16/12 kg | 50 reps in 90 sec | 40 reps in 90 sec |
| Push-up | 20 reps | 15 reps |
| Plank | 90 sec | 75 sec |
If you can do this, you can finish HYROX. The easier it is, the better, but this is enough to cross the finish line.
Alternatives to Traditional Weightlifting
You don't like the gym? No problem. Here are alternatives that work for HYROX:
At Home
- Bodyweight training (squats, lunges, push-ups, dips, assisted pull-ups)
- Kettlebell training (swings, goblet squats, snatches, carries)
- Sandbag training (carries, lunges, squats, presses)
- Medicine ball training (wall balls, slams, presses)
At a Regular Gym (Local Gym)
- Functional fitness or HIIT classes
- Bootcamp classes
- Yoga (not sufficient alone, but a good base)
- Pilates (strengthens core)
Outdoors
- Hill running
- Park workout (bars, rings, obstacle courses)
- Trail running (downhills = quadriceps strengthening)
Why Pure Weightlifting is Not Mandatory
HYROX does not require:
- Squatting 100 kg+
- Heavy deadlifts
- Bench pressing
- 1RM sessions
What HYROX demands is strength endurance in functional movements. Traditional weightlifting helps, but functional strength is enough to finish.
→ Many Open athletes have never set foot in a weight room. They come from running or functional fitness backgrounds.
When Weightlifting Becomes Useful
For goals under 1h 30, or even under 1h 15, traditional weightlifting provides significant gains:
- Faster sled push (max strength + power)
- Non-stop wall balls possible (strength endurance)
- Sandbag lunges at Pro load
For the competitor level (sub 75), structured weight training is necessary 2-3 sessions/week minimum.
The Pure Runner Trap
If you are a pure runner and tell yourself "I'll just keep running," you will finish HYROX but poorly. You will break down on the sled, you will struggle with wall balls, you will take 2h 10 when you could have done 1h 40.
→ Recommendation: 8-12 weeks before the race, add a minimum of 2 functional strength sessions/week. Not optional for a good finish.
In Summary
- Yes, you can do HYROX without traditional weightlifting
- But you need a base of functional strength
- Pure runner: add 2 functional strength sessions/week before the race
- Typical profiles: transitioning runner (struggles), functional fitness (well-positioned), bodyweight + running (equipped)
- For sub 1h 15, structured weightlifting becomes necessary
HYROX is accessible to many profiles, but requires a minimum of strength. Without this minimum, you will suffer much more than necessary.
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