HYROX · Guide

The eight HYROX stations

Each station comes after a 1 km run, always in this order. The weights for each division are on HYROX weights by division.

1. SkiErg: 1,000 m

A ski machine: pull the two handles down from overhead, using your back and legs as well as your arms. Both feet stay on the platform.

2. Sled push: 50 m

Push a weighted sled four lengths of 12.5 m. It is the heaviest load in the race and the station most people feel most in their legs.

3. Sled pull: 50 m

Pull the sled towards you with a rope, hand over hand, four lengths of 12.5 m. You stay in a marked box while you pull.

4. Burpee broad jumps: 80 m

A burpee with your chest touching the floor, then a jump forward. Your hands go down close to your feet, so you cannot stretch forward to gain ground.

5. Rowing: 1,000 m

A standard rowing machine. Many racers use it to get their breath back before the second half.

6. Farmers carry: 200 m

Carry two kettlebells, one in each hand, for 200 m. You can stop and put them down, but whenever you move you must be carrying both.

7. Sandbag lunges: 100 m

Walking lunges with a sandbag on your shoulders. The back knee touches the floor on every lunge, and you stand up straight between them.

8. Wall balls: 100 reps

Squat with a medicine ball and throw it up to hit a target: 2.70 m for women and 3.00 m for men. The 100th rep finishes your race.

The full race format, divisions and age groups are on what is HYROX.

Quick answers

What are the 8 HYROX stations in order?

SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls, each after a 1 km run.

How far is the HYROX sled push?

50 m, pushed as four lengths of 12.5 m. The sled pull is the same distance.

How many wall balls are in HYROX?

100, in every division.

How far are the burpee broad jumps in HYROX?

80 m.