Training

Hybrid training in a home gym: what you really need

A kettlebell, a sandbag, a wall ball and some open road go a long way. What to prioritise in a home set-up for hybrid racing, and what to find elsewhere.

You can do a lot of hybrid training at home. You do not need a full gym — a few well-chosen pieces of equipment and space to run cover most of it.

Priorities

1. Running

The most important training for most hybrid races needs only shoes and a road, path or park.

2. Kettlebells or dumbbells

Swings, carries, lunges, squats and presses. A couple of weights covers a lot.

3. A sandbag

Lunges, carries and other functional work. Many can be filled to different weights.

4. A wall ball

Wall balls need a ball and a safe wall or target. Check you have the space and height.

5. A pull-up bar

Pull-ups, hangs and core work.

6. Resistance bands

SkiErg-style pull-downs and other accessory work. See no SkiErg at your gym.

Nice to have

  • A rower: race-specific and good for fitness.
  • A barbell and plates: for heavy lifts.

Hard to do at home

Try to use a gym for these now and then.

A home session

  • 5 rounds: 800 m run, 15 kettlebell swings, 20 m sandbag lunges, 15 wall balls.

Structuring a training week.