HYROX exercises: the eight stations in order
HYROX has eight exercises, always in the same order: SkiErg (1,000 m), sled push (50 m), sled pull (50 m), burpee broad jumps (80 m), rowing (1,000 m), farmers carry (200 m), sandbag lunges (100 m) and wall balls (100 reps). Before each station you run 1 kilometre. That adds up to 8 km of running and 8 stations.
Below I'll walk you through them one by one. For each station you'll see what you actually do, what the judges look for, the weight for the 2026/27 season and how to train it. Honestly, the exercises themselves aren't that complicated. The hard part is doing them tired, every single time straight after a kilometre of running.
Not sure yet what the race is all about? Read what HYROX is first. This page is all about the exercises.
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Updated: 2026-11-10
The order of the race
The race is built the same way wherever you start. You run 1 kilometre and do a station. Then you run another kilometre and do the next station. Eight times in a row.
| No. | Station | Distance or reps | Weighted? |
|---|---|---|---|
| 1 | SkiErg | 1,000 m | No |
| 2 | Sled push | 50 m (4 × 12.5 m) | Yes |
| 3 | Sled pull | 50 m (4 × 12.5 m) | Yes |
| 4 | Burpee broad jumps | 80 m | No |
| 5 | Rowing | 1,000 m | No |
| 6 | Farmers carry | 200 m | Yes, two kettlebells |
| 7 | Sandbag lunges | 100 m | Yes, a sandbag |
| 8 | Wall balls | 100 reps | Yes, a medicine ball |
The order is fixed. Do the stations in the wrong order and you get 3 minutes added the first time. Do it again and you're out. Skip a kilometre or a station, or leave a station unfinished, and you're disqualified straight away.
Also keep an eye on where you enter and leave the Roxzone. Use the wrong entrance or exit and it costs you 2 minutes each time. Check the race map before you start, so you know where to go.
Good news if you're a bit nervous: there's no time limit. You do need to be at least 16 on race day.
All rules and weights on this page come from the official rulebooks for the 2026/27 season. HYROX updates them every season, so always check the rulebook for the season you're racing in.
The weights per category in the 2026/27 season
Five of the eight stations are done with weight. How heavy depends on your category. For the sleds, the sled itself counts towards the weight. For the farmers carry you hold two kettlebells, so the weight is per kettlebell.
| Station | Women | Men and Women Pro | Men Pro |
|---|---|---|---|
| Sled push | 102 kg | 152 kg | 202 kg |
| Sled pull | 78 kg | 103 kg | 153 kg |
| Farmers carry | 2 × 16 kg | 2 × 24 kg | 2 × 32 kg |
| Sandbag lunges | 10 kg | 20 kg | 30 kg |
| Wall balls | 4 kg | 6 kg | 9 kg |
What surprises a lot of people: men in the standard category use exactly the same weights as women in Pro. The wall ball target is different, though. For women it's at 2.70 metres, in Pro too. For men it's at 3.00 metres.
In Doubles you don't get half weights. Women Doubles uses the Women column. Men, Women Pro and Mixed use the Men and Women Pro column. Men Pro uses the Men Pro weights. In Relay, the Women and Men teams use the Women and Men columns.
Torn between the standard category and Pro? My advice: start with standard. Your first race is tough enough as it is. You can always go Pro once you know how it feels.
No race equipment? Here's how to practise each station
Not every gym has a SkiErg or a sled. That's fine. You can train most of what a station asks with simple kit. Here's what I'd use.
| Station | What it mainly asks | Good alternative |
|---|---|---|
| SkiErg | Hip drive and conditioning | Kettlebell swings, rowing intervals |
| Sled push | Leg strength while you're out of breath | Squats, lunges, short hill sprints |
| Sled pull | Back, grip and legs | Dumbbell rows, deadlifts, rope pulls |
| Burpee broad jumps | Conditioning and rhythm | Burpees plus separate broad jumps |
| Rowing | Leg drive and pacing | Rowing machine, cycling intervals |
| Farmers carry | Grip and posture | Carrying heavy dumbbells, hanging from a bar |
| Sandbag lunges | Leg endurance and balance | Walking lunges with a dumbbell or backpack |
| Wall balls | Squat depth and shoulder endurance | Light thrusters, squats to a box |
The tricky bit is knowing how heavy to go and how much to do. That's exactly what a coach takes off your plate. In a class, the session is ready and the weights are scaled to where you are now, not to where you'd like to be.
1. SkiErg 1,000 m
Your first station. A SkiErg is a machine with two handles on cords. You pull them from above your head down towards your hips, a bit like pushing off with ski poles. You do 1,000 metres, with no extra weight.
Here's what the judges look for:
- Both feet stay on the platform. Your heels can hang over the edge, but they don't touch the floor.
- Jumping is allowed, as long as you land back on the platform.
- After 1,000 metres you stay on the platform, raise one arm and wait for the judge to confirm.
Most of the power comes from your hips and legs, not your arms. Bend your knees a little on every pull and hang your body weight into it. Your arms just finish the movement.
Don't go out too hard. You've still got seven stations and seven kilometres to go. Pick a pace you can just about hold to the end of the 1,000 metres. Train it with short intervals, for example five times 200 metres with a short break. No SkiErg nearby? Kettlebell swings train the same powerful hip drive.
2. Sled push 50 m
Now you push a loaded sled for 50 metres, in four lengths of 12.5 metres. In the 2026/27 season women push 102 kg and men 152 kg. That includes the sled.
Here's what the judges look for:
- You and the sled start fully inside your own lane. The judge assigns that lane.
- The whole sled has to be past the 12.5-metre line before you turn around.
Get low, with your body leaning forward and your arms straight or slightly bent. Take short, powerful steps. And keep that sled moving. Getting it going again from a standstill takes far more effort than just keeping it rolling.
This station mostly hits your legs. And straight after it, you've got another kilometre to run. So train it with squats and lunges, and with short, heavy push intervals if you can get on a sled. Now and then, do a sled push and go straight into a short run. Then you'll know how heavy those first metres feel.
3. Sled pull 50 m
Same sled, other way round. You pull it towards you with a rope, also 50 metres in four lengths. Women pull 78 kg and men 103 kg, including the sled.
Here's what the judges look for:
- You stand the whole time. Pulling from a seated or kneeling position isn't allowed.
- You stay in your own work area. While you're holding the rope, you don't step on the line in front of or behind you.
- The rope can't end up in the lane next to you.
- The whole sled has to be past the line before you walk around and start pulling again.
Pull hand over hand and use your legs. Lean back and take a few steps backwards inside your area, so your whole body pulls along. Lay the rope down neatly beside or behind you, so you don't trip over it.
Your grip and your back get a proper workout here. Dumbbell rows, deadlifts and carrying heavy things all help. Bonus: you're training station 6 at the same time.
4. Burpee broad jumps 80 m
You do a burpee: down to the floor, chest on the ground, back up. Then you jump forwards with both feet together. You repeat that until you've covered 80 metres. There's no weight involved, but for a lot of people this feels like the hardest station.
Here's what the judges look for:
- At the bottom, your chest clearly touches the floor, at about nipple height.
- Using a knee to get back up is allowed.
- When you step or jump your feet back in, they don't go past your fingertips.
- On every jump, both feet leave the ground together and land together, no more than 5 cm apart.
- No extra little steps between jumps.
- Your hands go down no more than 30 cm in front of the toes of your front foot.
- How far you jump is up to you. If you land with a foot on the finish line, you do one more.
Know burpees from CrossFit? There your chest and thighs touch the floor. In HYROX it's only about your chest. Small difference, but handy to know.
My advice: don't jump too far. A big jump costs a lot of energy, and you have to put your hands close to your feet afterwards anyway. Go for calm jumps and find a rhythm. Slow and steady without stopping is faster than quick and constantly standing still.
Practise burpees slowly at first. Can't do the push-up part yet? Do it from your knees. Then build up to burpees with a small jump. In class, the coach simply scales this to your level. That way you still get a good workout, without being wrecked after ten reps.
5. Rowing 1,000 m
You row 1,000 metres on a rowing machine. No weight, but another solid chunk of conditioning.
Here's what the judges look for:
- You stay seated until the 1,000 metres are done and the judge confirms it.
- Stopping and putting the handle down to rest is allowed.
- The resistance is set to 6 and the foot plate to position 4. You're allowed to change both.
A rowing stroke goes in a fixed order. First you push off with your legs. Then you lean back slightly with your upper body. Last, you pull the handle to your chest. On the way back it's the other way round. If you mainly pull with your arms, you'll tire quickly and barely move forward.
After the burpees your heart rate is sky high. See the row as a place to get your breath back a bit, at a pace you can easily hold. After this you've still got three stations that ask a lot from your grip and legs.
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6. Farmers carry 200 m
You pick up two kettlebells and walk 200 metres with them. Women carry 2 × 16 kg, men 2 × 24 kg.
Here's what the judges look for:
- While you're moving, you carry both kettlebells, with straight arms by your sides.
- Putting them down to rest is allowed, as long as you don't move them forwards.
- When you're done, you put them back in the right box with the handle upright. If not, you get 30 seconds, unless you fix it before you leave the Roxzone.
- Pick up the wrong weight and you redo the whole station.
Stand tall, shoulders back and look ahead. Take short, quick steps. The longer you're out there, the longer your grip has to hold on. If you do need to put them down, do it on purpose and briefly, before your hands actually give way.
This is mostly a grip station. Train it by simply carrying heavy things, with kettlebells or dumbbells. Hanging from a pull-up bar helps your grip too.
7. Sandbag lunges 100 m
You put a sandbag on your shoulders and lunge for 100 metres. Women carry 10 kg, men 20 kg.
Here's what the judges look for:
- Your back knee clearly touches the ground on every lunge.
- You finish every rep standing tall, with your knees and hips straight.
- You alternate left and right.
- Stopping with your feet side by side is allowed, extra in-between steps aren't.
- The sandbag stays on both shoulders. Putting it down or resting it on something costs 15 seconds each time.
- If you don't put it back in the right box afterwards, you get 30 seconds.
Pick a calm rhythm and touch your knee down softly, not with a thud. Keep your upper body upright and push yourself up through your front heel. By now your legs are already tired from the sleds and the running. Here you win time mostly by just keeping going.
Start with lunges without weight and make sure your balance is solid. Once that feels smooth, add weight. Got knee problems? Check with your doctor or physio first. A coach can then adapt the exercise to you.
8. Wall balls 100 reps
The last station. You throw a medicine ball at a target on the wall 100 times. Women throw 4 kg to 2.70 metres, men 6 kg to 3.00 metres.
Here's what the judges look for:
- You start standing tall, with the ball in both hands. Picking the ball up off the floor and throwing it in one go isn't allowed.
- Your hips go below your knees. Then you throw the ball at the target with both hands.
- You can catch the ball, or let it drop and start again. Catching it after a bounce isn't allowed.
- There's no warning here. Miss a standard and you get a no-rep: that rep simply doesn't count.
A wall ball is really a squat and an overhead push in one movement. Keep the ball low against your chest, with your elbows pointing down. Fully straighten your hips and legs first, and only then push with your arms. Catch the ball and sink straight into the next one.
Break them into sets, for example ten sets of ten or five sets of twenty. Rest briefly and go again. The biggest trap is depth. When you're tired, your squat gets shallower without you noticing. A coach watching you spots that straight away. On your own, you often only notice when the judge calls no-rep.
Running: the exercise everyone forgets
You run 8 kilometres in total. That's the biggest job of the day. Research into HYROX shows that your endurance mainly decides how fast you finish. Maximum strength plays a smaller role than many people think.
The tricky bit is running on heavy legs, right after a sled push or the lunges. So practise that too. Run a stretch, do an exercise and go straight back to running. That way the switch doesn't feel like such a shock on race day.
A simple session to try: run 500 metres, do 15 wall balls, run 500 metres, do 20 walking lunges. Repeat that three times at a steady pace. It's not about speed. It's about getting used to the feeling of running again straight after a station.
My advice: pace yourself smartly. Don't run the first kilometre too fast, even if it feels easy. How to put all of this into a plan, you'll find in HYROX training: how to train for your first race.
Penalties: where you lose time for nothing
A lot of time isn't lost by being slow, but by missing a rule. These are the penalties from the 2026/27 rulebook.
| What goes wrong | What it costs you |
|---|---|
| Movement standard missed on stations 1 to 7 | First a warning per station, then 15 seconds each time |
| Bad wall ball | No warning, the rep doesn't count |
| Wrong Roxzone entrance or exit | 2 minutes each time |
| Stations in the wrong order | 3 minutes the first time, then disqualification |
| Kilometre or station skipped, or station not finished | Disqualification |
| Running lap missed | 3, 5 or 7 minutes, depending on how many laps make up each kilometre; disqualification if a kilometre is one lap |
| Kettlebells or sandbag not put back in the right box | 30 seconds |
| Outside help, dropping litter or cooling yourself down with water | 2 minutes each time |
Count your running laps yourself and study the map of your race beforehand. That easily saves you a few minutes.
Racing as a pair: how to split the work in Doubles
In Doubles you do the same eight stations, with the same distances and reps. You run every kilometre together. If one of you runs ahead, you get a 1-minute penalty.
You decide yourselves how to split the work at the stations. Whoever is resting stays in the work zone. Your finish time counts the moment the second partner crosses the line.
My advice: agree beforehand who does what. Let the stronger one of you do most of the sled work. Swap often on the burpees and wall balls, because short turns keep the pace up. More on this in HYROX Doubles.
Common mistakes with the HYROX exercises
- Starting too fast on the first kilometre or the SkiErg.
- Only training strength and forgetting the running.
- Jumping too far on the burpee broad jumps.
- Mainly pulling with your arms on the rower.
- Squatting shallow on the wall balls once you're tired.
- Not putting the kettlebells or sandbag back neatly.
- Not counting your running laps.
- Training with the rules or weights from an old season.
You won't spot most of these mistakes yourself. You're tired, you want to keep going and there's no mirror. That's why it helps so much to train with someone who watches and corrects you on the spot.
How to prepare with Hybrid Endurance
You can learn all eight exercises separately. But the race asks you to do them back to back, tired, with a kilometre of running in between every time. Building that up properly on your own is pretty hard. You have to figure out what to do, how heavy and how often.
With us you don't have to. Our Hybrid Endurance classes prepare you really well for a HYROX event. They're on Tuesday at 18:00, Wednesday at 13:00 and 20:00, and Sunday at 12:00. The session is ready, a coach watches and everything is scaled to your level. Read more about hybrid training in Amsterdam East.
Not quite there yet? Then start with the basics: squatting, lifting and building your fitness. You'll find examples of sessions that move you towards race day in HYROX workouts.
Strong enough for all eight stations? Build your base first.
With Your Strong Start you build the strength and fitness every station asks for, with a coach watching and scaling everything to your level. You don't have to figure anything out: you just show up and we sort the rest. That way you'll have a solid base for Hybrid Endurance and your first race.
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Frequently asked questions
What weights do men use in HYROX?
In the 2026/27 season, men in the standard category push a 152 kg sled and pull 103 kg, including the sled. On the farmers carry they hold 2 × 24 kg, on the lunges a 20 kg sandbag, and on the wall balls they throw 6 kg to 3.00 metres. Women in Pro use the same weights, but their wall ball target is at 2.70 metres.
Can you do HYROX if you haven't mastered all the exercises yet?
Yes. There's no time limit, so you can take it easy. On the rower, the farmers carry, the lunges and the wall balls you're also allowed to stop for a breather. Every station does have to be finished, to the judges' standards. My advice: practise each movement a few times before your race, so you know what's expected of you.
Is HYROX harder than CrossFit?
It's mostly different. HYROX is the same race every time, with lots of running and a focus on endurance. CrossFit is more varied and asks more technique and strength. How hard it feels is mostly up to you in both, through the pace you choose.
How old do you have to be for HYROX?
You need to be at least 16 on race day. There are age groups all the way up to 80+.
Can you wear gloves in HYROX?
Yes, gloves are allowed. Grips aren't. A lifting belt, knee sleeves and wrist wraps are fine too. Closed shoes are required, and headphones, phones and earbuds stay off the course.