The 8 Hyrox Stations

Station Overview

Every Hyrox race features the same 8 functional workout stations, performed in the same order. Between each station, you run 1km. Here’s your complete guide to every station.

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Station 1: SkiErg — 1,000m

The SkiErg is a Concept2 machine that simulates cross-country skiing. You pull two handles downward in a rhythmic motion, driving power from your lats, core, and triceps.

What makes it tough: It’s the first station, so the temptation is to go too hard. The SkiErg is deceptively tiring — your heart rate spikes fast.

Pro tips:

• Use a rhythmic, hip-hinge motion — bend at the hips and pull through
• Don’t death-grip the handles; keep your grip relaxed
• Aim for consistent split times rather than going all-out
• Target pace: 1:50-2:10/500m for most athletes

Level	Men	Women
Elite	3:15–3:30	3:45–4:00
Competitive	3:45–4:15	4:15–4:45
Average	4:15–5:00	4:45–5:30
Beginner	5:00–6:30	5:30–7:00

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Station 2: Sled Push — 50m

You push a weighted sled across 50 meters of smooth floor. The weights vary by division:

Category	Men	Women
Open	102 kg	72 kg
Pro	152 kg	102 kg

What makes it tough: Pure leg strength and willpower. The sled can feel impossibly heavy if you lose momentum.

Pro tips:

• Keep your body at a 45-degree angle — lean into the sled
• Drive with your legs, not your upper body
• Take short, powerful steps rather than long strides
• Whatever you do, don’t stop. Restarting a sled from zero is brutally hard
• Breathe rhythmically through the push

Level	Men	Women
Elite	1:15–1:30	1:30–1:45
Competitive	1:45–2:30	2:00–2:45
Average	2:30–3:30	2:45–4:00
Beginner	3:30–5:00+	4:00–6:00+

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Station 3: Sled Pull — 50m

Grab a rope attached to a weighted sled and pull it toward you, hand over hand, for 50m. The sled pull uses lighter weights than the sled push.

Category	Men	Women
Open	78 kg	48 kg
Pro	118 kg	78 kg

What makes it tough: Grip endurance is the limiter for most athletes. Your forearms and biceps fatigue fast.

Pro tips:

• Sit low in a wide squat stance for leverage
• Pull with your back and legs, not just your arms
• Use a hand-over-hand rhythm — don’t rush, stay smooth
• Wear gloves or use chalk if allowed (check event rules)
• Keep the rope tension constant — don’t let it go slack

Level	Men	Women
Elite	1:15–1:30	1:30–1:45
Competitive	1:45–2:30	2:00–2:45
Average	2:30–3:30	2:45–4:00
Beginner	3:30–5:00+	4:00–5:30+

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Station 4: Burpee Broad Jumps — 80m

The most feared station. Perform a burpee, then immediately broad jump forward. Repeat for 80 meters.

What makes it tough: This is universally considered the hardest Hyrox station. The combination of getting up and down from the floor with jumping forward is brutally taxing on your cardiovascular system and legs.

Pro tips:

• Pace yourself — this station is a war of attrition
• Use a step-back burpee instead of jumping back (saves energy)
• Your broad jumps don’t need to be huge — consistency beats distance
• Focus on your breathing — exhale on the jump
• Don’t look at how far you have to go; focus on one rep at a time

Level	Men	Women
Elite	2:45–3:15	3:15–3:45
Competitive	3:30–4:30	4:00–5:00
Average	4:30–6:00	5:00–6:30
Beginner	6:00–9:00+	6:30–10:00+

This is where most time is won or lost. An elite athlete can save 3+ minutes over a beginner here.

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Station 5: Rowing — 1,000m

The Concept2 rower. A full-body exercise that tests your aerobic capacity, leg power, and mental endurance.

What makes it tough: Coming after burpee broad jumps, your legs are already cooked. Rowing demands a strong leg drive, which is hard when you’re fatigued.

Pro tips:

• Focus on the drive sequence: legs → back → arms
• Don’t pull with your arms first — power comes from your legs
• Keep your stroke rate moderate: 24–28 strokes per minute
• Target split: 1:50–2:15/500m for most athletes
• Strap in quickly — seconds count

Level	Men	Women
Elite	3:10–3:30	3:40–4:00
Competitive	3:30–4:00	4:00–4:30
Average	4:00–4:45	4:30–5:15
Beginner	4:45–6:00+	5:15–6:30+

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Station 6: Farmers Carry — 200m

Carry two heavy kettlebells (one in each hand) for 200 meters around a marked course.

Category	Men	Women
Open	2×24 kg	2×16 kg
Pro	2×32 kg	2×24 kg

What makes it tough: Grip failure. After the sled pull and rowing, your forearms and hands are spent. Plus, 200m is a long way carrying heavy weight.

Pro tips:

• Grip strength is king — train it before race day
• Walk at a brisk, steady pace — running wastes energy and risks dropping
• Keep your shoulders back and core braced
• If you must set them down, do it quickly and pick back up immediately
• Use hook grip if you can tolerate it

Level	Men	Women
Elite	1:45–2:00	2:00–2:15
Competitive	2:15–3:00	2:30–3:15
Average	3:00–4:00	3:15–4:30
Beginner	4:00–6:00+	4:30–6:30+

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Station 7: Sandbag Lunges — 100m

Carry a sandbag on your shoulder and lunge for 100 meters. Alternate legs with each step.

Category	Men	Women
Open	20 kg	10 kg
Pro	30 kg	20 kg

What makes it tough: Your quads are destroyed from everything before. Lunging with a sandbag on your shoulder for 100 meters is a quad-burning, balance-testing nightmare.

Pro tips:

• Take shorter steps — deep lunges waste energy
• Your back knee should lightly touch the ground (it’s required)
• Switch the sandbag shoulder halfway to balance fatigue
• Keep your torso upright — don’t lean forward
• Find a rhythm and don’t stop

Level	Men	Women
Elite	2:45–3:15	3:15–3:45
Competitive	3:30–4:30	4:00–5:00
Average	4:30–6:00	5:00–6:30
Beginner	6:00–8:00+	6:30–9:00+

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Station 8: Wall Balls — 75/100 reps

The final station. Perform a squat and throw a medicine ball to a target height, catch it, and repeat.

Category	Reps	Ball Weight	Target Height
Men Open	100	6 kg	2.8m / 9ft
Men Pro	100	9 kg	3.0m / 10ft
Women Open	75	4 kg	2.5m / 8ft
Women Pro	75	6 kg	2.8m / 9ft

What makes it tough: 75–100 reps when you’re completely gassed. Your legs, shoulders, and lungs are all screaming. But the finish line is right after this.

Pro tips:

• Break it into sets (e.g., 25-25-25-25 or 20-20-20-15)
• Use your legs to drive the ball up, not your arms
• Stand close to the wall — less distance to throw
• Keep a steady rhythm — don’t sprint the first 30 and die
• Remember: this is the last thing between you and the finish line

Level	Men (100 reps)	Women (75 reps)
Elite	3:00–3:30	2:45–3:15
Competitive	3:45–4:30	3:30–4:15
Average	4:30–6:00	4:15–5:30
Beginner	6:00–8:00+	5:30–7:00+

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Complete Benchmark Table — Men’s Open

Complete Benchmark Table — Women’s Open

How to read these tables: The total race time includes all 8 stations + 8km of running + transitions. Elite represents top 5% of finishers, Competitive is top 25%, Average is the middle of the pack, and Beginner is a typical first-time racer.

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Where to Focus Your Training

The biggest time differences between levels are in:

1. Burpee Broad Jumps — up to 4+ minute gap between elite and beginner
2. Sandbag Lunges — 4+ minute gap, heavily affected by fatigue
3. Sled Push/Pull — 3+ minute gap, pure strength dependent
4. Running — 17+ minute gap across the 8 segments

Ready to train for these stations? Check out our Station-Specific Training Drills.