Hyrox Exercises: Every Station Workout Explained

Station 1: SkiErg (1,000m)

The SkiErg is a standing cardio machine that mimics the double-pole motion of Nordic skiing. You pull two handles downward from overhead while hinging at the hips, driving force through your lats, core, and triceps. It is the first station you hit after Run 1, and it sets the tone for the rest of your race.

Specs

All divisions pull 1,000 metres on the SkiErg. There is no external weight — the resistance comes from the machine's fan flywheel. Most Open athletes complete this station in 3:30 to 5:00.

Form Tips

• Drive with your hips, not your arms. Initiate each pull by hinging forward at the hips. Your arms follow. Athletes who pull with just their arms fatigue in 30 seconds.
• Keep your arms straight until the hinge. Think of your arms as ropes — stiff until your trunk generates the power, then follow through past your hips.
• Exhale on the pull, inhale on the recovery. Rhythmic breathing prevents the breathless spiral that hits many athletes at the 500m mark.
• Pace to a target split. Watch your /500m pace and settle in early. Starting at 1:30/500m and fading to 2:10/500m costs more time than holding a steady 1:50.

Common Mistakes

• Going out too hard in the first 200m and fading badly.
• Bending the elbows too early, turning it into an arm exercise instead of a full-body pull.
• Standing too upright — you need a strong hip hinge to generate power from your posterior chain.

Gym Substitute

If your gym doesn't have a SkiErg, use a cable machine with a rope attachment. Stand facing the high pulley and perform the same overhead-to-hip pull motion. Alternatively, kettlebell swings train the same hip-hinge-to-extension pattern. Neither is a perfect match, but both build the lats and core endurance you need.

Station 2: Sled Push (50m)

The sled push is one of the most physically demanding stations in Hyrox. You load a weighted sled and push it 50 metres down a turf track. The weight varies by division and gender — it is the heaviest loaded station in the race alongside the sled pull.

Specs

Push distance is 50 metres for all divisions. Weights: Open Men 102kg, Open Women 78kg, Pro Men 152kg, Pro Women 102kg. Doubles and Mixed Doubles match the Open weight for their gender. For the full weight breakdown by division, see the Hyrox weights reference.

Form Tips

• Stay low. Your arms should be nearly straight, chest close to the sled handles. A low body angle gives you mechanical advantage — the more upright you stand, the more you push up rather than forward.
• Drive through your legs. Think of it like a leg press on a track. Power comes from your quads, glutes, and calves, not your shoulders.
• Short, choppy steps. Long strides cause you to lose traction. Quick, powerful steps keep the sled moving consistently.
• Breathe continuously. Many athletes hold their breath on the push. This causes early burnout. Establish a rhythmic breathing pattern — exhale as you drive, inhale on the step.

Common Mistakes

• Standing too tall — losing leverage and turning it into a shoulder press on wheels.
• Stopping mid-push. Once the sled stops, the static friction to restart is significantly higher than keeping it moving. Slow down if you must, but try not to stop.
• Neglecting the sled push in training because you don't have a sled. Find a substitute (see below).

Gym Substitute

If your gym has a prowler sled, load it to race weight and push 50m. No sled? Heavy leg presses, plate pushes on a smooth floor (place a weight plate on a towel), or pushing a loaded wheelbarrow all build similar pushing strength. Focus on leg drive endurance over short distances.

Station 3: Sled Pull (50m)

You stand at one end of a 50-metre rope with a weighted sled at the other end, and pull it toward you hand-over-hand. It arrives immediately after the sled push, which means your legs and grip are already taxed. This station rewards technique and grip endurance over raw strength.

Specs

Pull distance is 50 metres. Weights: Open Men 78kg, Open Women 54kg, Pro Men 103kg, Pro Women 78kg. Lighter than the push, but grip-intensive. Full division chart at Hyrox weights.

Form Tips

• Sit back and anchor yourself. Plant your feet wide, lean back, and let your bodyweight counter the sled. If you lean forward, the sled pulls you toward it.
• Pull with your back, not your biceps. Think of each pull as a seated row. Engage your lats and squeeze your shoulder blades together.
• Hand-over-hand rhythm. Establish a consistent cadence. Reach, grab, pull to your hip, release. Don't regrip mid-pull — it wastes time and energy.
• Coil the rope beside you. Let the rope pile to one side so it doesn't tangle under your feet.

Common Mistakes

• Pulling with bent arms only (bicep curling the sled), which exhausts your forearms in seconds.
• Not anchoring your feet — sliding toward the sled instead of pulling it toward you.
• Panicking when grip fails. If you need a 2-second shake-out, take it. A short reset is faster than fumbling with a weak grip for 10 pulls.

Gym Substitute

Seated cable rows at heavy weight replicate the pulling pattern. For grip specificity, do towel pull-ups, rope climbs, or heavy dead hangs. If your gym has a pulling sled or battle ropes, hand-over-hand sled drags are the closest match.

Station 4: Burpee Broad Jumps (80m)

Burpee broad jumps combine a standard burpee with a standing broad jump. You drop to the ground, perform a burpee, then jump forward as far as possible. The goal is to cover 80 metres of turf. There is no external weight — this is pure bodyweight endurance, and it sits at the point in the race where fatigue is starting to accumulate.

Specs

All divisions cover 80 metres. No weight variation. The number of reps depends on your jump distance — most athletes need 40 to 55 reps to cover 80 metres.

Form Tips

• Prioritize distance per jump over speed. A slightly longer jump means fewer total reps, which saves enormous energy over 80 metres.
• Land softly with knees bent. Absorb impact through your legs. Hard, stiff landings waste energy and increase injury risk.
• Step down rather than jump down. On the burpee portion, step your feet back and step them forward again instead of jumping. It's slower per rep but saves your legs for the remaining 4 runs.
• Breathe at the top. Take one full breath cycle at the top of each rep before dropping down for the next burpee. This prevents the oxygen debt spiral.

Common Mistakes

• Going out fast and burning out at 40 metres. This station rewards consistent effort, not a sprint start.
• Jumping short because of fatigue — sacrificing distance per rep increases total rep count significantly.
• Forgetting to stand fully upright between reps (some events require a full hip extension at the top).

Gym Substitute

Standard burpees with a broad jump in any open space. If space is limited, do burpees in place combined with box jumps to train the explosive hip extension. Broad jumps on a track or field without the burpee also build the specific jump power you need.

Station 5: Rowing (1,000m)

The rowing station sits at the halfway point of the race — after 5 runs and 4 prior stations. You row 1,000 metres on a Concept2 ergometer. For athletes with rowing experience, this can feel like a brief recovery. For those without, it can be a grinding time sink. Technique is everything on the rower.

Specs

All divisions row 1,000 metres. No external weight differences. Most Open athletes finish in 3:30 to 5:00, with elite athletes pulling sub-3:15.

Form Tips

• Legs, back, arms — arms, back, legs. This is the rowing sequence. Drive with your legs first, then lean back, then pull with your arms. On the return, reverse the order. Most beginners pull with their arms first and miss 70% of available power.
• Find a sustainable stroke rate. Aim for 24-28 strokes per minute for the 1,000m distance. Higher stroke rates usually just mean shorter, weaker strokes.
• Watch your /500m split. Pick a target (e.g., 1:55/500m) and settle into it within the first 100m. Don't sprint the first 250m — you will pay for it in the second half.
• Keep your grip relaxed. Your grip is already taxed from the sled pull and will be needed for the farmers carry. Hook grip lightly — don't death-grip the handle.

Common Mistakes

• Pulling primarily with arms, which wastes energy and produces a slow split.
• Setting the damper too high. A damper of 4-6 is ideal for most athletes. Higher settings make each stroke heavier without making you faster.
• Not adjusting the foot straps before starting — sliding feet waste power transfer.

Gym Substitute

Any gym with a Concept2 or water rower works perfectly — the movement is identical. If no rower is available, combine dumbbell rows (for the pulling pattern) with cycling or a stair climber (for the cardio demand). Nothing truly replaces rowing, so seek one out if possible.

Station 6: Farmer's Carry (200m)

Pick up two heavy kettlebells and carry them 200 metres through the RoxZone without setting them down. This is the longest carry station in the race and it tests your grip endurance, trap strength, and mental discipline. By Station 6, you've already completed 6 runs and 5 stations — your forearms are not fresh.

Specs

Carry distance is 200 metres for all divisions. Weights: Open Men 2x24kg (48kg total), Open Women 2x16kg (32kg total), Pro Men 2x32kg (64kg total), Pro Women 2x24kg (48kg total). See Hyrox weights for all divisions.

Form Tips

• Stand tall with packed shoulders. Pull your shoulder blades down and back. Letting the weight drag your shoulders forward shifts load onto your forearms and biceps rather than your traps and frame.
• Walk with quick, short steps. Long strides cause the kettlebells to swing, wasting grip energy. Choppy steps keep the weights stable.
• Chalk your hands if allowed. Grip is the limiter for most athletes. If the venue permits chalk, use it. Otherwise, ensure your hands are dry before picking up.
• Don't stop moving. Once you pick up the kettlebells, commit to the full 200m. Setting them down resets your grip fatigue clock, and picking them back up takes more effort than you think.

Common Mistakes

• Gripping too hard from the start. Use a firm but not maximal grip — you need it to last 200 metres, not 20.
• Letting the kettlebells touch your thighs, which slows your stride and can force you to stop.
• Not training grip endurance specifically. Dead hangs, plate pinches, and fat-grip dumbbell holds translate directly to this station.

Gym Substitute

Grab two kettlebells or heavy dumbbells matching your division weight and walk 200 metres. If you can't go unbroken, start at 100m and build up over weeks. No kettlebells? Heavy trap bar carries or loaded suitcase walks work. Supplement with dedicated grip training — dead hangs for time, plate pinches, and wrist curls.

Station 7: Sandbag Lunges (100m)

Widely considered the hardest station in Hyrox — not because of the weight, but because of when it arrives. After 7km of running, a sled push, sled pull, 80m of burpee broad jumps, a row, and a 200m farmers carry, your quads are demolished. Now you lunge 100 metres with a sandbag on your shoulders.

Specs

Lunge distance is 100 metres for all divisions. Weights: Open Men 20kg, Open Women 10kg, Pro Men 30kg, Pro Women 20kg. The sandbag sits across your shoulders behind your neck. Full weight chart at Hyrox weights.

Form Tips

• Take controlled, even steps. Each lunge should cover roughly the same distance. Erratic lunge lengths waste energy and make pacing impossible.
• Keep the sandbag centred. Position it evenly across your upper back and traps. An off-centre bag shifts load to one side and causes you to drift.
• Drive through your front heel. Push up from the heel of your leading leg rather than your toes. This engages your glutes and takes pressure off your already-fried quads.
• Don't look down. Keep your eyes forward and your chest up. Looking at the ground rounds your spine and makes the sandbag slide forward onto your neck.

Common Mistakes

• Taking too-short lunges to feel safer. Shorter lunges mean more total reps to cover 100m — the math works against you.
• Stopping and standing with the sandbag on your shoulders. If you need a break, drop the bag, shake your legs out, then pick it up and restart. Static holds drain your energy faster than moving.
• Letting your knee cave inward on each step, which wastes power and risks injury under fatigue.

Gym Substitute

A gym sandbag is ideal. No sandbag? Use a loaded barbell in the back squat position, hold a heavy dumbbell at your chest (goblet lunge), or wear a loaded backpack. The key is accumulating 100 metres of weighted lunges per training session. Build up the distance over weeks — don't try 100m on day one.

Station 8: Wall Balls (75-100 reps)

The final station. You squat with a medicine ball, stand explosively, and throw it to a target on the wall. Catch it on the way down, squat, and repeat. It's the last barrier between you and the finish line — and it tests every muscle group that's left.

Specs

Open Men: 6kg ball, 100 reps, 6m target height. Open Women: 4kg ball, 75 reps, 5m target height. Pro Men: 9kg ball, 100 reps, 6m target height. Pro Women: 6kg ball, 75 reps, 5m target height. See the full breakdown at Hyrox weights.

Form Tips

• Break reps into sets from the start. Don't try to go unbroken. Sets of 10 or 15 with a 3-breath rest keep you moving consistently. Going to failure at rep 40 means a long, ugly fight to finish the remaining 60.
• Squat to full depth every rep. No-reps for shallow squats cost you more than the extra second to squat properly. Hip crease below the knee on every rep.
• Use your legs, not your arms. The throw comes from your squat drive. Extend your hips and legs explosively, and let your arms guide the ball. Athletes who arm-press the ball gas out quickly.
• Catch and absorb. Receive the ball softly and let it guide you into the next squat. Fighting the catch wastes energy and breaks your rhythm.

Common Mistakes

• Starting unbroken and hitting a wall at rep 30-40. Planned rest beats forced rest every time.
• Throwing too high or too low. Aim for the target line — not above it. Extra height costs extra energy per rep and it compounds over 100 reps.
• Losing count. Use a counting method (groups of 10, or 5-4-3-2-1 countdown sets) so you always know where you are.

Gym Substitute

Most CrossFit-style gyms have medicine balls and wall ball targets. Match your division's ball weight and target height. If your gym doesn't have a wall target, mark the height with tape. No medicine ball? Dumbbell thrusters replicate the squat-to-press pattern. Combine with a few sets of goblet squats for the full leg-and-push endurance effect.

The Order Matters

The sequence of Hyrox stations is not random — it is deliberately designed to create cumulative fatigue. The SkiErg and sled push target your upper body and legs early, the burpee broad jumps hammer your cardiovascular system in the middle, and the farmers carry, sandbag lunges, and wall balls attack your grip, legs, and full body when you're already deep into oxygen debt.

This means that training each station in isolation only tells you part of the story. A 50-second wall ball set when you're fresh feels nothing like rep 80 after 7 runs and 7 stations. The best Hyrox training includes simulation sessions where you perform stations back-to-back with runs in between, replicating the fatigue accumulation you'll face on race day.

Pacing decisions also compound. If you go too hard on the sled push at Station 2, your legs are compromised for the sled pull at Station 3, the burpee broad jumps at Station 4, and every run in between. Experienced Hyrox athletes learn to hold back to 70-80% effort on each station, saving their best push for the final wall balls and the sprint to the finish.

For a detailed look at individual station strategies and division-specific guides, see the Hyrox station guides. For exact weights by division, consult the Hyrox weights reference.

Frequently Asked Questions