Here is a complete list of sand exercises using a kettlebell of up to 10 kg and a sandbag of up to 20 kg, matched to Hyrox stations or general preparation, with a suggested three-month progression.
Kettlebell and sandbag exercises and their relationship to Hyrox
Running on sand
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Hyrox target: running (1 km) and improved general stability.
Description: high-intensity repeats of 200–400 m, with a 100 m walking recovery.
Benefit: strengthens the calves, glutes and core and improves stride economy.
Kettlebell swings
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Hyrox target: sled push/pull (hip power) and medicine-ball slams (explosiveness).
Description: 4 × 20 repetitions, focusing on the hip drive and relaxed shoulders.
Kettlebell goblet squat
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Hyrox target: wall balls (squat balance and explosive movement).
Description: 4 × 12 repetitions, descending deeply and rising explosively.
Kettlebell thruster
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Hyrox target: wall balls (equivalent to 250 throws).
Description: 3 × 15 repetitions, combining a squat and push press and coordinating the legs and arms.
Kettlebell farmer's carry
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Hyrox target: farmer's carry (200 m).
Description: 2 × 100 m carrying the kettlebell in one hand, changing hands halfway.
Sandbag lunges
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Hyrox target: sandbag lunges (100 m).
Description: 4 × 25 alternating lunges, keeping the back straight and core engaged.
Bear hug sandbag carry
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Hyrox target: sled pull (pulling strength) and core work.
Description: 4 × 50 m holding the sandbag against the chest, with stable feet and torso.
Sandbag clean and thruster
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Hyrox target: a combination of power cleans and wall balls or medicine-ball slams.
Description: 3 × 10 cleans plus 10 thrusters, focusing on coordination and explosiveness.
Sandbag shouldering
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Hyrox target: medicine-ball slams (100 repetitions).
Description: lift the sandbag from the ground to the shoulder and throw it to the other side, 4 × 12 per side.
Burpee broad jumps on sand
Hyrox target: burpee broad jumps (80 repetitions).
Description: 4 × 20 burpee jumps, pushing strongly with the arms and legs.
Dynamic core work with a sandbag
Hyrox target: stability across all stations.
Description: sandbag Russian twists (4 × 30 seconds) and a dynamic plank dragging the sandbag (4 × 20 m).
Sprints dragging a sandbag
Hyrox target: sled pull.
Description: attach the sandbag to a belt or hold its strap and sprint 20–30 m, for 6 repeats.