Movement & equipment guide

Find the movement. Check the setup.

Practical references for the movements used by your plan and common hybrid races—without turning a training version into an official standard.

13 movementsEquipment alternativesOfficial race context

SearchTraining purposeEquipmentRace relevance

13 of 13 movements

Athlete running at an easy pace with relaxed shoulders and a controlled stride.

Aerobic baseRun / walk

Easy run

Build a repeatable aerobic base at an effort where short sentences still feel comfortable.

Running shoes · flat route or treadmill

HYROXDEKASpartanGeneral

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Athlete walking upright on an inclined treadmill without holding the handrails.

Aerobic baseRun / walk

Incline walk

Provide a lower-impact aerobic option when continuous running is not yet repeatable.

Treadmill or steady hill

SpartanGeneral

Setup, cue & alternatives →

Aerobic baseErg machine

Rowing machine

Add controlled aerobic intervals without the repeated landing impact of running.

Indoor rowing machine

HYROXDEKA

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StrengthFree weight

Goblet squat

Develop a controlled squat pattern and full-body bracing with a load held close to the body.

One kettlebell

General

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Athlete holding a kettlebell between the feet in a controlled hip-hinge position.

StrengthFree weight

Kettlebell deadlift

Practice producing force from the hips while keeping the load close and the repetition controlled.

One kettlebell

General

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Athlete walking tall while carrying one kettlebell in each hand.

StrengthFree weight

Farmer's carry

Build grip, posture and whole-body resilience with a simple loaded walking pattern.

Two matching kettlebells or dumbbells

HYROXDEKASpartan

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Athlete performing a forward lunge with a soft sandbag supported across the shoulders.

StrengthSandbag

Sandbag loaded lunge

Build single-leg strength and trunk control for beginner-friendly hybrid movement practice.

Soft training sandbag

HYROXDEKASpartan

Setup, cue & alternatives →

Athlete pushing a weighted training sled with straight arms and a steady body angle.

Race skillSled

Sled push

Introduce a race-style strength station using effort and movement quality instead of a fixed load.

Training sled · suitable turf

HYROXDEKA

Setup, cue & alternatives →

Athlete holding a medicine ball at the chest in a controlled squat facing a wall target.

Race skillWall ball

Wall ball

Connect a controlled squat with a repeatable upward throw for hybrid pacing practice.

Medicine ball · clear wall target

HYROX

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Athlete performing a calm half-kneeling hip-flexor stretch on an exercise mat.

Mobility & recoveryNo equipment

Mobility flow

Keep familiar ranges of motion available while training volume drops and fatigue settles.

Exercise mat optional

General

Setup, cue & alternatives →

Race skillErg machine

SkiErg

Build repeatable full-body aerobic power while practicing a common hybrid-race machine.

SkiErg · clear standing space

HYROXDEKA

Setup, cue & alternatives →

Athlete pulling a weighted sled with a rope on a clear turf lane.

Race skillSled

Sled pull

Practice coordinated pulling, grip and bracing for a race-specific sled pattern.

Training sled · rope · suitable turf

HYROXDEKA

Setup, cue & alternatives →

Race skillNo equipment

Burpee broad jump

Practice getting down, returning to the feet and moving forward under controlled fatigue.

Clear lane · floor space

HYROXDEKASpartan

Setup, cue & alternatives →

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