THE HYROX
WORKOUT

The Ski Erg is Station 1 of HYROX — a 1,000 m ski ergometer effort that tests your aerobic capacity and upper-body pulling endurance right after your first 1 km run. Pacing is everything: go out too hard and you will pay for it across the remaining 7 stations. The ski erg rewards athletes who can maintain a consistent rhythm and breathe efficiently under fatigue.

The Sled Push is Station 2 — 2 × 25 m pushes with a loaded sled. Weight is 102 kg for men, 72 kg for women (Open division). It demands explosive leg drive, a low body position, and the ability to maintain speed under load after a 1 km run. The sled push is one of the most physically demanding stations and rewards athletes who train specifically for it.

The Sled Pull is Station 3 — 2 × 25 m rope pulls with a loaded sled. Weight is 102 kg for men, 72 kg for women (Open). Unlike the push, you face the sled and pull hand-over-hand while walking backward. Grip strength and lat endurance are critical, and many athletes underestimate how much the forearms fatigue after the ski erg and sled push.

The Burpee Broad Jump is Station 4 — 80 m of continuous burpee broad jumps. Each rep involves a full burpee (chest to floor) followed by a two-foot broad jump forward. It is widely considered the hardest HYROX station and demands both explosive power and aerobic capacity. Most athletes dread this station more than any other.

Rowing is Station 5 — a 1,000 m Concept2 rowing effort at the halfway point of the race. After 4 demanding stations and 5 km of running, your legs and lungs are already fatigued. Efficient rowing technique becomes critical to maintaining pace without burning out. The rowing station rewards athletes who have trained the movement pattern and can maintain form under fatigue.

The Farmers Carry is Station 6 — 200 m carrying two kettlebells (24 kg each for men Open, 16 kg each for women Open). It tests grip strength, postural endurance, and the ability to maintain pace under load. The 200 m is typically done as a 50 m loop repeated 4 times. After the grip-intensive sled pull and ski erg, forearm fatigue is a real factor.

Sandbag Lunges are Station 7 — 100 m of walking lunges carrying a sandbag (20 kg for men Open, 10 kg for women Open) on the shoulders. After 7 km of running and 6 demanding stations, this is where many athletes hit the wall. Consistent step length and posture are key to maintaining pace when your quads are screaming.

Wall Balls are Station 8 and the final station of HYROX — 100 reps throwing a medicine ball to a target height (9 ft for men, 9 ft for women Open) using a squat-to-throw movement. After 8 km of running and 7 previous stations, this is the last thing standing between you and the finish line. Breaking the 100 reps into manageable sets is the key to surviving this station.