Hyrox Weights by Division

Understanding Hyrox Weights by Division

Hyrox splits competitors into divisions based on experience level and gender. Open is where most athletes compete — it is the standard division and the entry point for first-timers and seasoned racers alike. Pro is for elite athletes chasing podium times, with significantly heavier loads across every weighted station. Doubles pairs two athletes who alternate stations, using the same weights as the Open division.

Mixed Doubles follow the same logic: the male partner uses Open Men weights and the female partner uses Open Women weights. This means there are really only four distinct weight tiers — Open Men, Open Women, Pro Men, and Pro Women — with Doubles inheriting from Open.

One thing that catches athletes off guard: Hyrox weights are standardised worldwide. The sled you push in Manchester is the same weight as the one in Dallas. This global consistency is a core part of the format — your time is directly comparable to any other athlete on the planet, regardless of venue. Train to these numbers and you know exactly what to expect on race day.

Station-by-Station Weight Breakdown

Station 1 — SkiErg (1,000m)

The SkiErg is a bodyweight station — no external load, just you pulling 1,000 metres on the machine. The effort is identical across all divisions. Go out too fast here and you will pay for it on the sled push. Settle into a rhythm at 75-80% effort and keep your strokes long rather than frantic.

Station 2 — Sled Push (50m)

This is where Hyrox gets real. Open Men push 102 kg, Open Women push 78 kg, and Pro Men face a brutal 152 kg — a 50 kg jump from Open. Pro Women push 102 kg, the same as Open Men. The key to the sled push is maintaining forward lean and driving through your legs. Start strong, because a stalled sled on a heavy push is one of the biggest time sinks in the race.

Station 3 — Sled Pull (50m)

You pull a weighted sled 50 metres hand-over-hand using a rope. Open Men pull 78 kg, Open Women pull 54 kg, Pro Men pull 103 kg, and Pro Women pull 78 kg. Grip strength is the bottleneck here — if your forearms are already fried from the sled push, this station can spiral. Sit back, brace your core, and pull with your entire posterior chain rather than just your arms.

Station 4 — Burpee Broad Jump (80m)

Another bodyweight station — 80 metres of burpee broad jumps with no equipment differences between divisions. This is pure cardiovascular punishment sitting right in the middle of the race. Pace your jumps and aim for consistent distance per rep rather than explosive efforts that gas you out.

Station 5 — Row Erg (1,000m)

Row 1,000 metres on a Concept2 ergometer — same distance for everyone, no external weight. The row sits at the halfway mark and is your chance to recover active muscle groups while keeping your heart rate elevated. Find a sustainable stroke rate (22-26 spm for most athletes) and let your legs do the work.

Station 6 — Farmer's Carry (200m)

Carry two kettlebells for 200 metres without setting them down. Open Men carry 2x24 kg (48 kg total), Open Women carry 2x16 kg (32 kg total), Pro Men carry 2x32 kg (64 kg total), and Pro Women carry 2x24 kg (48 kg total). This is the longest carry in the race and grip failure means forced rest stops. Chalk your hands if allowed and walk with purpose — short, quick steps keep momentum.

Station 7 — Sandbag Lunges (100m)

Lunge 100 metres with a sandbag draped across your shoulders. Open Men carry 20 kg, Open Women carry 10 kg, Pro Men carry 30 kg, and Pro Women carry 20 kg. Your quads will be screaming after the farmer's carry, and 100 metres of lunges is relentless. Keep the sandbag centred on your upper back and focus on controlled steps rather than speed.

Station 8 — Wall Balls (75–100 reps)

The final station. Open Men throw a 6 kg ball for 100 reps to a 6-metre target. Open Women throw a 4 kg ball for 75 reps to a 5-metre target. Pro Men throw a 9 kg ball for 100 reps, and Pro Women throw a 6 kg ball for 75 reps. Break your reps into manageable sets from the start — 10s or 15s — rather than burning out on an unbroken sprint you cannot sustain.

Open vs Pro — What Changes

Stepping from Open to Pro means heavier loads on every single weighted station. The biggest absolute jump is the sled push: Pro Men push 152 kg versus 102 kg — a 50 kg increase that fundamentally changes how you approach the station. The farmer's carry jumps from 2x24 kg to 2x32 kg per hand, adding 16 kg of total load over 200 metres. Even the wall ball goes from 6 kg to 9 kg, which may sound small until you are 80 reps in with dead legs.

These weight increases compound. Heavier stations drain more energy, which slows your 1 km runs between stations, which pushes your total time out further. Pro athletes need to account for this in their pacing strategy — you cannot simply run the same splits you would in Open and expect to survive the weighted stations.

For Pro Women, the weights mirror Open Men across the board. This means a Pro Women athlete pushing 102 kg on the sled, carrying 2x24 kg kettlebells, and lunging with a 20 kg sandbag — the exact same loads an Open Men athlete faces.

If you are training for a specific target time, plan your splits with our Hyrox Pace Calculator to see how heavier stations affect your overall race strategy.

How to Train With Hyrox Weights at Your Gym

Most commercial gyms do not have competition sleds or standardised Hyrox equipment, but you can replicate the demands with common gear.

Sled push and pull: If your gym has a prowler sled, load it to your division weight and practice 50-metre pushes and pulls. No sled? Heavy tyre flips, plate pushes on a smooth floor, or even a loaded wheelbarrow build similar pushing strength. For sled pulls, seated cable rows and heavy band pulls train the same pattern.

Farmer's carry: Grab two kettlebells or dumbbells matching your division weight and walk 200 metres. If you cannot go unbroken, start at 100 metres and build up. Grip training — dead hangs, plate pinches, fat-grip holds — will directly transfer to race day.

Sandbag lunges: A gym sandbag or a loaded backpack works. If neither is available, hold a dumbbell or plate at chest height. The key is accumulating 100 metres of weighted lunges, so the exact implement matters less than the load and distance.

Wall balls: Most CrossFit-style gyms have medicine balls and wall ball targets. Match your division's ball weight and target height. If your gym does not have a wall ball target, use a high point on the wall and mark the height with tape.

Training progression: Start at 70-80% of your race weight and build up over 8-12 weeks. By the final 2-3 weeks before race day, you should be training at full race weight for the prescribed distances and reps. This way, the weights feel familiar — not shocking — when you step onto the competition floor.

Frequently Asked Questions