Who this guide is for
This guide helps you explore the events before entering and check your division’s requirements. Gym training builds a base, but race-equipment technique also needs practice on that equipment.
The table covers Singles Open and Pro. Doubles and Relay have separate rulebooks. Open is not only for beginners; experienced athletes also compete in it.
What this page does not cover
- A complete training program: that is on the separate 12-week HYROX training program page.
- Doubles and relay weights and rep splits: check those in the official rulebook, since they vary by division.
Continue with: HYROX training plan: 12 weeks, 4 sessions a week and HYROX target time: running, stations and transitions.
| Station | Distance / reps | Women Open | Men Open | Women Pro | Men Pro |
|---|---|---|---|---|---|
| 1. SkiErg | 1000 m | – | – | – | – |
| 2. Sled push | 50 m | 102 kg | 152 kg | 152 kg | 202 kg |
| 3. Sled pull | 50 m | 78 kg | 103 kg | 103 kg | 153 kg |
| 4. Burpee broad jumps | 80 m | – | – | – | – |
| 5. Rowing | 1000 m | – | – | – | – |
| 6. Farmers carry | 200 m | 2 × 16 kg | 2 × 24 kg | 2 × 24 kg | 2 × 32 kg |
| 7. Sandbag lunges | 100 m | 10 kg | 20 kg | 20 kg | 30 kg |
| 8. Wall balls | 100 reps | 4 kg | 6 kg | 6 kg | 9 kg |
Run 1 km before every station. Sled weights include the sled. Wall ball target height: women 2.70 m, men 3.00 m. This table covers Singles; check the separate rules for Doubles, Relay and Adaptive.
Source: HYROX Singles rulebook 26/27, pages 8 and 35. Checked 7 September 2026.
Technique tips station by station
1. SkiErg 1,000 m
Practise a steady pull using the legs, trunk and arms together. Check the display and complete the required 1,000 m before leaving. Learn the movement fresh before adding running.
2. Sled push 50 m
The distance is 4 × 12.5 m. Practise starting the sled and moving it completely over the lines. Sled, carpet and friction affect resistance: the same weight at another gym may feel different.
3. Sled pull 50 m
The distance is 4 × 12.5 m. Practise rope handling and staying within your pulling area. Cable rowing does not teach the race footwork. Review the pulling-zone boundaries in the official rulebook.
4. Burpee broad jumps 80 m
The chest must touch the floor and the broad jump uses a two-foot take-off and landing. Practise valid repetitions in short sets first. Add running once technique is controlled.
5. Rowing 1,000 m
Practise the sequence legs, trunk, arms with a controlled return. Choose drag and rhythm during training; one damper setting does not suit everyone. Confirm 1,000 m on the display before leaving.
6. Farmer’s carry 200 m
Carry a kettlebell in each hand. You may put them down to rest, but may not gain forward progress that way. Practise controlled set-downs and restarts; an unbroken 200 m is not an entry requirement.
7. Sandbag lunges 100 m
The rear knee touches the floor and hips and knees extend between steps. In 26/27 the athlete must support the full bag load: do not rest it on the ground, feet or a barrier. The rulebook specifies a 15-second penalty per unloading violation.
8. Wall balls: 100 repetitions
All four listed Singles divisions perform 100 valid repetitions. The women’s target is 2.70 m and the men’s 3.00 m. Squats must meet the depth standard and the ball must hit the correct target. Practise sets that preserve technique.
How to train for the stations
Squats, pulls, presses and carries support station training. They do not by themselves teach the competition standards. Learn technique while fresh, then gradually add running before stations.
The 12-week plan alternates station sessions A and B, including sled pulling and sandbag lunges. Week 9 combines them in a half-distance simulation.
The programme’s substitution table explains what a regular gym can train and what remains missing. Practise with real race equipment too; substitutions do not produce comparable station times.
Sources
Free workout program by SisuLift. https://www.sisulift.app/en/workout-programs/hyrox-stations
