HYROX workouts are eight stations split by 1 km runs, with fixed reps, distances, and weights by division.
Heard the buzz and wondering what this race actually asks you to do? Here’s the clean breakdown. HYROX is a set course: eight one-kilometer runs and eight functional stations completed in the same order every time. That repeatable format is why training carries over from city to city and why pacing pays off.
Hyrox Workouts List And Order
The course always alternates a run with a station. You start with a 1 km run, then rotate through the eight stations below. Every division runs the same distance; only loads and ball weights change. The list here keeps the names you’ll see on signage on race day.
| Order | Station | What You Do |
|---|---|---|
| 1 | SkiErg | 1000 m on a Concept2 SkiErg after the opening run. |
| 2 | Sled Push | 50 m total, usually four 12.5 m lengths in a lane. |
| 3 | Sled Pull | 50 m total, rope pull while moving down the lane. |
| 4 | Burpee Broad Jumps | 80 m of burpees with a forward two-foot jump. |
| 5 | Row | 1000 m on a Concept2 rowing machine. |
| 6 | Farmer’s Carry | 200 m carrying two kettlebells. |
| 7 | Sandbag Lunges | 100 m of forward lunges with a sandbag on the back. |
| 8 | Wall Balls | 100 throws to a target height, ball weight by division. |
What Are The HYROX Workouts? Race-Day Flow
Think of the floor as two zones. The run course loops outside; the “Roxzone” holds the stations. Enter, finish the work, exit, then back on the run loop. Judges check standards, count reps, and guide lane traffic. If a rep misses the mark, you’ll hear “no rep,” then repeat that rep. Penalties apply only for larger misses such as lanes or laps.
Station 1: SkiErg—1,000 Meters
Hands on the handles, hips tall, and drive down with lats and core. Keep strokes smooth. Over-gripping spikes the heart rate early, so keep a loose hand and steady cadence.
Station 2: Sled Push—50 Meters
Low body angle and steady steps beat frantic shoves. Shoes with solid grip help on polished floors. Split the 50 m into four 12.5 m lengths and reset quickly at each turn.
Station 3: Sled Pull—50 Meters
Lean back, walk the hips, and keep the rope near the center line. Short steps hold tension. Mix hand-over-hand pulls with backward walks until the sled crosses the mark.
Station 4: Burpee Broad Jumps—80 Meters
Kick back, chest to floor, pop up, then two-foot jump forward. Land with soft knees and stand tall before dropping again. Short, repeatable jumps keep you moving.
Station 5: Row—1,000 Meters
Relax the grip. Sequence each stroke: legs drive, hips open, arms finish; then arms, hips, legs on the recovery. Hold a split you can match on the jog that follows.
Station 6: Farmer’s Carry—200 Meters
Shoulders packed, lats on, and a quick walking rhythm. If forearms flare, shake out at the lane ends rather than mid-lane stops. Keep bells outside the thighs.
Station 7: Sandbag Lunges—100 Meters
Bag on the upper back, eyes forward, knee kisses the floor, then stand tall with hips locked out. Smaller steps help balance and protect the hips.
Station 8: Wall Balls—100 Reps
Set the stance, squat to depth, drive up, and hit the target line. Catch on the way down to save time. Many racers use tidy sets—ten to fifteen with brief breaths.
Standards, Loads, And Reps
HYROX publishes movement standards, distances, and required loads each season. The distances listed above are fixed for every division. Loads and ball weights change by division, but the wall ball rep count is 100 across the board. Here are the headline specs you’ll see on the rule sheet for the singles race.
• Sled Push: 50 m total; loads vary by division, measured with the sled included.
• Sled Pull: 50 m total; loads vary by division, measured with the sled included.
• Farmer’s Carry: 200 m with kettlebells sized by division.
• Sandbag Lunges: 100 m with a division-specific bag.
• Wall Balls: 100 throws to a 2.7 m target for women and 3.0 m for men, ball weight by division.
For the full rule text and diagrams, see the official HYROX Rulebook. The brand’s overview page, The Fitness Race, also lists each station with brief cues and photos.
Training Priorities For HYROX Race Prep
Build a base that matches the test. You need the engine for eight kilometers of running plus the muscle endurance to work under fatigue. Two to three days each week can center on run-plus-station intervals. Another day can hold strength work that mirrors the stations. A short skill day helps you polish turns, rope handling, and ball targets.
Smart Pacing That Holds
Start with a jog you could hold for forty minutes. That keeps your breathing even during the first three stations. On the sled push and sled pull, your speed matters less than continuous movement. The clock rewards steady meters much more than bursts with full stops.
Movement Quality That Saves Time
Small technique wins stack up. On row and ski, keep the screen in view and stick with a smooth split. On wall balls, aim just above the target line so each hit counts without over-throwing. For burpee broad jumps, keep the feet hip-width and land softly to guard the calves—stay smooth.
Practice That Fits The Course
Keep sessions simple and race-shaped. Pair 1 km runs with 500 m ski or row repeats, rest briefly, then go again. Build 12.5 m sled lengths with quick resets. For wall balls, 5 x 20 at race height builds rhythm without wrecking the next day. This plan lets you answer what are the hyrox workouts with focused training that copies the flow.
Hyrox Workouts Variations By Division
Loads shift across Women, Women Pro, Men, and Men Pro. Doubles and Relay follow similar standards with shared work, but the singles race is the most common starting point. The snapshot below shows the headline loads many athletes ask about when planning race pace and training weights.
| Division | Selected Weights And Targets |
|---|---|
| Women | Sled push 102 kg; sled pull 78 kg; kettlebells 2 x 16 kg; sandbag 10 kg; wall ball 4 kg to 2.7 m; 100 reps. |
| Women Pro | Sled push 152 kg; sled pull 103 kg; kettlebells 2 x 24 kg; sandbag 20 kg; wall ball 6 kg to 2.7 m; 100 reps. |
| Men | Sled push 152 kg; sled pull 103 kg; kettlebells 2 x 24 kg; sandbag 20 kg; wall ball 6 kg to 3.0 m; 100 reps. |
| Men Pro | Sled push 202 kg; sled pull 153 kg; kettlebells 2 x 32 kg; sandbag 30 kg; wall ball 9 kg to 3.0 m; 100 reps. |
Race Tips That Keep You Moving
Arrive early enough to test the sled lane, the rope feel, and the target heights. Map the Roxzone entry and exit so your turns stay tight. On the run loop, pass on the outside and call “right” only when needed. Small courtesies save energy and avoid trips.
Plan your cues. A few examples: “light hands” on SkiErg and row; “chest up” on lunges; “aim high” on wall balls. Simple words snap you back to good form when the legs start to talk.
Who HYROX Suits And How To Start
If you enjoy mixed running and gym work, you’ll likely enjoy this race. You can enter as a single or pair up for Doubles. Many gyms host mock races, which helps you rehearse lanes, judge calls, and pacing. The best way to answer what are the hyrox workouts is to try a few race-style sessions and feel the rhythm for yourself.
Race Takeaways
The recipe never changes: run one kilometer, complete the station, and repeat across all eight. Train the engine, polish the skills, and show up with a plan. With the format set, you can chase a clear time goal and enjoy a loud, energetic race day with friends or solo.