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

9 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

Setup, cue & alternatives →

Aerobic baseErg machine

Rowing machine

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

Indoor rowing machine

HYROXDEKA

Setup, cue & alternatives →

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

Setup, cue & alternatives →

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

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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