THE 8 HYROX STATIONS

How penalties work

At most stations, the first movement fault gets a formal warning. Every fault after that costs a 15-second penalty, with no further warnings. At the wall balls there are no warnings at all: a rep either counts or it is a no-rep. Using the wrong weight at a carry or lunge station means repeating the whole station with the right one. The weights for every division are on the HYROX training guide.

1 · SkiErg · 1,000 m

Standards

• Both feet stay on the SkiErg platform. Heels may hang over the edge, but must not touch the floor.
• Jumping strokes are allowed, as long as you land back on the base plate.
• When the monitor shows 1,000 m, stay on the platform and raise an arm until a judge confirms.
• The damper starts at 6 and you may change it.

Tips

• Pull with hips and lats, not just arms. A small hip hinge on every stroke saves your arms for the sleds.
• Start controlled. It is the first station and adrenaline is high. Going out too hard here costs you on runs 2 and 3.

2 · Sled push · 50 m

Standards

• Four lengths of 12.5 m in your assigned lane.
• Sled and racer start completely inside the racer’s box, and stay in the lane.
• The whole sled must pass the 12.5 m line before you change direction.

Tips

• Get low and drive with your legs. A flat back and a low body angle turn your leg strength into forward force.
• Short, quick steps and keep it moving. Getting a stopped sled going again is the hardest part, so avoid long breaks mid-length.
• Expect venue differences. Floor surfaces vary, so the same sled can feel lighter or heavier than in your gym.

3 · Sled pull · 50 m

Standards

• Four lengths of 12.5 m. Sled and racer start behind the white line.
• You pull from inside the racer’s box at the end of your lane and may not step on its lines while holding the rope.
• Stay standing the whole time: pulling seated or kneeling is not allowed.
• Once the whole sled is past the line, run to the other end and pull it back. The rope must not get in the neighbouring lane.

Tips

• Use your legs, not only your arms. Lean back, pull hand over hand and take steps backwards inside the box.
• Save your grip. The farmers carry is still to come. Relax your hands for a moment between pulls.

4 · Burpee broad jumps · 80 m

Standards

• Your chest must clearly touch the ground in every burpee.
• Hands go down no more than 30 cm in front of your front foot, and may not move once placed.
• Both feet take off and land together (a stagger of up to 5 cm is allowed). No extra steps or shuffles.
• You may step back and step up out of the burpee, and use a knee to get up. Your feet may not go past your fingertips.
• The station ends when you jump over the finish line. Landing on the line means one more burpee broad jump.

Tips

• Rhythm beats jump length. A medium jump you can repeat is faster than big jumps followed by long breaks.
• Step instead of jump if you are tired. Stepping back and up is allowed and often more efficient late in the station.

5 · Rowing · 1,000 m

Standards

• Stay seated for the full 1,000 m. You may rest with the handle in the holder, but not stand up.
• The damper starts at 6 and the footplates at position 4. Both may be adjusted.
• Leave the rower only after a judge has confirmed the distance.

Tips

• Legs, then body, then arms. The power comes from the leg drive. Pulling mostly with the arms tires you out fast.
• Use it to settle your breathing. After the burpee broad jumps, a steady split you can hold is worth more than a fast start.

6 · Farmers carry · 200 m

Standards

• Take both kettlebells from the marked box and carry them with arms extended by your sides.
• You may put them down to rest, as long as they do not move forward when you set them down.
• Return them to the correct box with the handles upright, or it costs 30 seconds.
• Depending on the venue, 200 m can be several laps. Counting them is your job.

Tips

• Walk fast with short steps. Long strides make the kettlebells swing and cost energy.
• Shoulders back, eyes forward. A tall posture makes the weight easier to hold and to breathe under.

7 · Sandbag lunges · 100 m

Standards

• The sandbag stays supported on both shoulders. Putting it down on the ground, a barrier or your feet costs 15 seconds each time.
• Alternating lunges: the back knee must clearly touch the ground, and every rep ends standing tall with knees and hips extended.
• You may pause between lunges with both feet side by side, but no extra steps or shuffles.
• Your front foot must fully cross the line at the end of each lane and at the finish.

Tips

• Find a steady rhythm. Short, standing pauses are allowed, so plan them instead of grinding to a stop.
• Touch the knee softly. A controlled touch is easier on the knee and leaves no doubt for the judge.

8 · Wall balls · 100 reps

Standards

• Every rep starts standing tall with the ball in both hands, so no throwing straight from the floor.
• At the bottom of the squat, your hips must be lower than your knees.
• Throw with both hands and hit your target: 2.70 m for women, 3.00 m for men.
• After the ball hits the target, catch it, or let it drop and stand up tall before the next rep.
• Using powdered chalk at this station costs a 2-minute penalty.

Tips

• Break it up early. Planned sets, for example 10 sets of 10 or 20-15-15-…, beat going to failure on the first set.
• Let your legs throw the ball. Drive up out of the squat and let the arms just guide the ball.
• Practise tired. Wall balls come after 7 km of running and seven stations. Train them in that state too, for example in a simulation.

Track your station times

Time every station in training and write it down. That shows which stations improve and which ones need work, and it gives you real numbers for the HYROX pace calculator. FreeWOD has HYROX built in as a workout format, next to your WODs and lifting.

Standards summarised from the official HYROX Singles rulebook, season 26/27. The rulebook on hyrox.com is the only binding version. HYROX is a trademark of its respective owner. FreeWOD is an independent app and is not affiliated with, endorsed by or sponsored by HYROX.