HYROX rules: race order, standards and penalties
Use the right rulebook
This overview summarises standard Singles for 2026/27. Doubles, Relay and Adaptive have separate rulebooks; team changes and permitted adaptations cannot be inferred from Singles rules. Event maps and briefings also matter for lap counts, start times and assigned equipment.
Runs and stations in order
Complete a running segment before each station. The designated running portion totals 8,000 m across eight approximately 1 km segments; follow the venue's lap plan.
| Order | Station | Standard Singles work |
|---|---|---|
| 1 | SkiErg | 1,000 m |
| 2 | Sled push | 50 m |
| 3 | Sled pull | 50 m |
| 4 | Burpee broad jumps | 80 m |
| 5 | Rowing | 1,000 m |
| 6 | Farmers carry | 200 m |
| 7 | Sandbag lunges | 100 m |
| 8 | Wall balls | 100 valid reps |
Loads and wall ball target heights depend on division. After wall balls, proceed to the finish as directed; no extra 1 km run follows.
Movement details worth checking
For rowing, remain seated until the full distance is complete and the judge confirms completion. For farmers carry, move with both kettlebells, arms extended at your sides. Sandbag lunges require clear trailing-knee contact, full hip and knee extension between repetitions, alternating legs and the bag fully supported on both shoulders. For wall balls, squat with hips below knees and hit the correct physical target's strike zone.
These are selected reminders, not the complete standards. Read section 8 and its diagrams for every station, including start lines, turning points and equipment return.
Penalties are specific to the infringement
A wall ball no-rep does not count toward the required total. Other infringements may involve warnings, time penalties or disqualification under the relevant station and penalty sections. There is no universal number of seconds lost per no-rep and no general penalty-loop rule to substitute for the written protocol.
Missing a complete station or a 1 km run leads to disqualification under section 12. Missing an individual lap has a separate time-penalty rule. Do not confuse these cases or assume that repeating an error carries only the original warning.
Before your start
Wear the issued timing chip on an ankle throughout the race. Check your assigned start time, permitted accessories, course directions and the event's instructions. Doubles partners must run together and follow the shared-work rules, rather than splitting the running distance.
See Doubles rules and race distances.
Questions
Does a wall ball no-rep count toward the total?
No. You still need 100 valid repetitions in standard Singles for 2026/27.
Are the venue instructions irrelevant if I know the rules?
No. You still need the event's lap plan, start details and local instructions alongside the applicable rulebook.
Can I use Singles rules for Doubles changeovers?
No. Doubles has specific rules for shared work, partner positions and transitions. Use its separate rulebook.
Sources
Singles rulebook 2026/27, sections 3, 7, 8, 10, 11.1 and 12; Doubles rulebook, section 7.
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