HYROX workout stations

The 8 HYROX workout stations, in race order: SkiErg, sled push, sled pull, burpee broad jumps, row, farmer’s carry, sandbag lunges and wall balls, each after a 1 km run. Here is what each one tests and how to pace it.

How the 8 workout stations test you

Every station taxes a different blend of strength, stamina, and skill. Use the quick-hit references below to understand the primary movement pattern, what racers typically find challenging, and the top cues to stay efficient.

Weights and reps differ by division: compare them on HYROX station weights and standards. Then set your station and running pace targets in the HYROX pace calculator.

SkiErg

1,000 m

Full-body rhythm and breathing control

  • Drive from hips first, then finish with arms for a smooth stroke.
  • Keep rate between 28–34 spm and focus on exhaling on the pull.
  • Short micro-breaks (2–3 strokes light) prevent grip fatigue without big time loss.

Sled Push

4 × 12.5 m

High-force, low-velocity leg drive

  • Set a forward torso angle, lock arms, and push through midfoot to keep traction.
  • Treat each 12.5 m length as its own effort and reset your grip at the turn to avoid redlining too early.
  • Use controlled breathing — quick inhale, longer exhale every two steps.

Sled Pull

4 × 12.5 m

Posterior-chain strength with grip endurance

  • Lean back, sit into the hips, and hand-over-hand pull with elbows high and wide.
  • Shuffle feet backward between rope pulls to keep the sled moving without jerks.
  • Alternate grips or shake hands quickly at lane turnarounds to save forearms.

Burpee Broad Jumps

80 m

Total-body power with coordination fatigue

  • Step or hop feet forward to a squat stance, then launch immediately — no pause.
  • Use arm swing aggressively to keep jump distance consistent without spiking heart rate.
  • Land softly, absorb through hips, and drop hands to the floor in one fluid motion.

Row

1,000 m

Aerobic power while seated

  • Maintain 26–32 spm with a strong leg drive, torso swing, and relaxed arms.
  • Monitor 500 m split; aim to stay within ±5 seconds of your SkiErg pace.
  • Match breathing to the drive (exhale) and recovery (inhale) to keep heart rate controlled.

Farmer’s Carry

200 m

Grip strength with postural endurance

  • Keep shoulders packed and lats engaged; imagine bending the handles slightly in.
  • Walk with short, quick steps to minimize sway and protect the lower back.
  • If you must drop, shake arms quickly, take a breath, and reset with neutral spine.

Sandbag Lunges

100 m

Unilateral strength under fatigue

  • Position the bag high across the shoulders to free lungs and keep torso upright.
  • Drive off the front heel and squeeze glutes to stand tall each rep.
  • Use a 4–6 step breathing rhythm to stay steady (inhale every two steps).

Wall Balls

100 reps

Squat endurance with overhead precision

  • Adopt a shoulder-width stance, catch the ball high, and descend immediately.
  • Target 10–20 rep sets; breathe out on the throw, inhale on the catch.
  • Use chalk or sweat towel beforehand — sweaty palms lead to no-rep drops late in the race.

Execute smarter transitions

HYROX races are won in the transitions between runs and stations. Set your simulator to include transition time, rehearse how you’ll rack/deliver equipment, and practice the queue before each station so your heart rate and pacing stay predictable.