The Complete Hyrox Workout: All Exercises & Stations Explained

## Current race format Current Singles starts with a 1 km run and then alternates a 1 km run with each station in this order: 1,000 m SkiErg, 50 m Sled Push, 50 m Sled Pull, 80 m Burpee Broad Jumps, 1,000 m Rowing, 200 m Farmers Carry, 100 m Sandbag Lunges and 100 Wall Balls. Athletes also move through the Roxzone. There is no scheduled rest, but athletes may slow or stop where the rules permit. Follow judge instructions and the current movement standards; penalties can result from incorrect distance, repetitions, lane use or execution. HYROX^® Singles Rulebook 2026/27 ## Division standards Loads differ by division and can include the sled itself plus plates. In current Singles, Sled Push loads are Women 102 kg, Women Pro 152 kg, Men 152 kg and Men Pro 202 kg; Sled Pull loads are 78, 103, 103 and 153 kg respectively. Farmers Carry uses 2 × 16, 2 × 24, 2 × 24 and 2 × 32 kg; Sandbag Lunges use 10, 20, 20 and 30 kg. All divisions perform 100 Wall Balls; Women uses 4 kg, Women Pro and Men 6 kg, and Men Pro 9 kg, with division-specific target heights. Event equipment and surface influence how sled work feels, so a listed mass does not guarantee identical training resistance. HYROX^® Singles Rulebook 2026/27 ## How to approach the eight stations Practise the official start, finish and no-rep criteria for each station. SkiErg and Rowing end when the monitor displays the required distance. Sled Push and Pull require the sled to cross the prescribed lane marks. Burpee Broad Jumps, Lunges and Wall Balls have defined body and contact positions. Farmers Carry permits putting the kettlebells down to rest without moving them forward during placement. Technique cues such as one ideal sled angle, a fixed rowing stroke rate, a mandatory jump length or prescribed unbroken Wall Ball sets are coaching options, not universal rules or proven fastest methods. HYROX^® Singles Rulebook 2026/27 · ACSM 2026 resistance-training position stand ## Running and pacing Eight kilometres of running make running capacity relevant, but no universal percentage of total race time applies. In the only direct physiology study located, eleven recreational athletes spent a median 51.2 minutes running and 32.8 minutes on stations in a simulated Open event. Faster overall time correlated with VO2max and reported endurance volume; this does not establish causal pacing, heart-rate zones or a fixed slowest kilometre. Build a sustainable race plan from training and adjust effort after each station rather than copying one target-time table. Brandt et al. 2025 HYROX^® simulation study ## Training the workout Train the official movements often enough to understand the equipment and standards, while using general running and progressive resistance work to build broader capacity. Strength training can improve running economy in endurance athletes, but transfer is task-specific. A substitute may develop a related quality without reproducing the race: a row does not duplicate Sled Pull friction and rope handling, and a thruster does not duplicate the Wall Ball target and catch. Combined run-station sessions can practise transitions, but they need not appear weekly or follow one fixed order. Ramos-Campo et al. 2025 strength-and-endurance umbrella review · Saeterbakken et al. resistance-training specificity meta-analysis · ACSM 2026 resistance-training position stand ## Simulations and taper A partial simulation can rehearse rules, pacing, station setup and nutrition with less total load. A full simulation is optional; no evidence supports doing one every three to four weeks, and its time does not reliably predict a race as a fixed percentage faster or slower. If using one, scale it to current capacity and recover before the next hard session. General endurance evidence supports a pre-event reduction in volume while often retaining some intensity, but no HYROX^®-specific taper formula has been validated. Wang et al. 2023 endurance-taper meta-analysis · ACSM 2026 resistance-training position stand ## Doubles is a different execution format In current Doubles, both partners complete every 1 km run together and enter and leave each station together. They share the station work with legal handovers; it is not a format where partners alternate entire runs and stations. Some required elements must be completed by both partners, and work done while the partner is outside the required area can be penalized. Practise joint pacing, communication and compliant handovers from the current Doubles rulebook. HYROX^® Doubles Rulebook 2026/27 ## Evidence limits Direct HYROX^® research remains small. The eleven-person simulated-race study describes acute responses and correlations, not universal station-time ranges, muscles, energy systems, returner improvements or optimal training. The original guide repeatedly presented proprietary race-data rankings and exact time savings without a reliable source. These have been removed from editorial content; official rules support competition facts, while broader training reviews support general principles with limits. Brandt et al. 2025 HYROX^® simulation study · Ramos-Campo et al. 2025 strength-and-endurance umbrella review · Saeterbakken et al. resistance-training specificity meta-analysis ## Frequently Asked Questions ### What are the eight 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. HYROX^® Singles Rulebook 2026/27 ### How many Wall Balls are there now? Current Singles requires 100 in every division. Ball mass and target height vary by division. HYROX^® Singles Rulebook 2026/27 ### Is Farmers Carry 100 or 200 metres? It is 200 m in the current Singles rulebook. Older content or a training simulation may show a different distance. HYROX^® Singles Rulebook 2026/27 ### How often should I do full simulations? There is no evidence-based universal frequency. Use partial or full simulations only when they answer a pacing or rules question and fit the total training load. Wang et al. 2023 endurance-taper meta-analysis · ACSM 2026 resistance-training position stand ### Can I replace unavailable equipment? You can train related capacities with substitutes, but they are not identical. Arrange practice on official-style equipment before racing when possible. Saeterbakken et al. resistance-training specificity meta-analysis · ACSM 2026 resistance-training position stand ### How does Doubles divide the work? Both partners run all eight kilometres together and share station work under the handover rules; they do not alternate entire runs or stations. HYROX^® Doubles Rulebook 2026/27 ## Marketing text preserved unchanged

Doubles divisions split the work: each partner alternates full stations, so one person runs 1km and does the SkiErg, the other runs the next km and does the Sled Push, and so on. The weights match Open standards. For a full chart including Doubles specifics, see our HYROX^® weight standards guide.

Because the SkiErg comes first, your legs are still fresh. Use a pace you can hold for the full 1,000m without redlining. Your heart rate coming off this station determines how fast you can run the next kilometer. If you're a strong runner, this is where your cardiovascular base pays dividends: SkiErg and Rowing are the two stations where running fitness transfers directly.

Grip endurance is the limiter for most athletes. If your forearms fail at the 30m mark, you'll be shaking out your hands while the clock ticks. Train grip with dead hangs (aim for 60-90 seconds), heavy farmer carries, and rope pulls twice a week. For more grip and upper-body exercises specific to HYROX^®, see our essential HYROX^® strength exercises.

If you're a runner adapting to HYROX^®, your aerobic base is your biggest asset. The challenge is maintaining form when your legs are loaded with lactate. Our guide on HYROX^® for runners covers how to add the strength work that protects your running performance across all eight segments.[^3]

For more workout ideas and structured training beyond these samples, explore our HYROX^® circuit training guide for time-efficient sessions.

Block	Exercise	Details
Warm-Up	Easy run + mobility	10 min at conversational pace. Full warm-up routine here.
Block 1	Sled Push	4 × 25m at race weight. 90 sec rest between sets.
Block 2	Run + Burpee Broad Jumps	3 rounds: 800m run at race pace → 20m Burpee Broad Jumps. No rest between run and jumps. 2 min rest between rounds.
Block 3	Accessory Work	3 × 20 Wall Balls + 3 × 30 sec dead hang. Superset with 60 sec rest.
Cooldown	Easy jog + stretching	5-10 min.

Want a new workout like this every day? Our HYROX^® Workout of the Day page is a great starting point. And if you're training with a partner for Doubles, check out our HYROX^® partner workout guide for sessions built for two.

Station work should cycle through all eight exercises over a two-week period, spending extra time on your weakest stations. Repz identifies those weak stations from your race data (or estimated fitness levels during onboarding) and prioritizes them in your plan automatically.

If you're considering a class-based approach to supplement your individual training, our guide on what to expect from HYROX^® workout classes covers how group sessions fit into a structured plan. Some athletes also use F45 HYROX^® workouts as their conditioning days.

For athletes near a training community, HYROX^® training clubs provide access to race equipment and the accountability of training partners, both of which make simulation days more productive.

One thing worth noting: you don't need a HYROX^®-specific gym. Repz contains 216 exercises with alternatives for every movement. The system automatically substitutes based on your available equipment, prioritizing free weights over machines. A barbell, some kettlebells, and a rower or SkiErg cover 80%+ of what you need. Even a bodyweight-only setup works for athletes building a foundation.

For a deeper look at how to structure a competition-specific plan as race day approaches, read our full HYROX^® competition workout breakdown.