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The 8 Hyrox stations in order

Updated 9 October 2026 · 4 min read

Short answer: the eight Hyrox stations, always in this order, are: SkiErg 1,000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, rowing 1,000 m, farmers carry 200 m, sandbag lunges 100 m and 100 wall balls. A 1 km run comes before each one.

Each station, with tips

Weights below are for the Open divisions (women / men). Pro and doubles loads are on Hyrox weights.

1. SkiErg: 1,000 m

Pull the handles down using your lats and a slight hip hinge, not just your arms. It's the first station and adrenaline is high, so settle into a pace a little slower than feels right. You'll want those legs for the sleds next.

2. Sled Push: 50 m · 102 / 152 kg

Four lengths of 12.5 m. Stay low with your arms locked, and drive with short, fast steps. Keep it moving: restarting a stopped sled costs far more than pushing a slow one. Many racers find this the hardest station.

3. Sled Pull: 50 m · 78 / 103 kg

You stand in a box at the end of the lane and pull the sled toward you with a rope, hand over hand, then run to the other end and pull it back, four lengths in all. Lean back and drive with your legs on each pull rather than just your arms, and keep the rope tidy so it doesn't tangle.

4. Burpee Broad Jumps: 80 m

Chest to the floor, then jump forward off both feet. Find a rhythm you can hold for the whole 80 m instead of sprinting the first 20. The rules let you step out of each burpee instead of jumping, which saves energy, but both feet must take off and land together on the jump.

5. Rowing: 1,000 m

Legs, then body, then arms on the drive, and the reverse on the way back. Hold a steady split. It's the only seated station, so use it to bring your breathing under control without slowing down much.

6. Farmers Carry: 200 m · 2 × 16 / 2 × 24 kg

Kettlebells in each hand, short quick steps, shoulders back. Your grip will fail before your legs do, so put the bells down as rarely as you can and pick them up again quickly.

7. Sandbag Lunges: 100 m · 10 / 20 kg

The bag sits on your shoulders, and your back knee touches the floor on every rep. Take steady, medium-length steps and keep your torso upright. Your legs are tired by now, so short planned breaks beat long unplanned ones.

8. Wall Balls: 100 reps · 4 / 6 kg

Squat below parallel and throw the ball to the target (2.70 m for women, 3.00 m for men). Plan your sets before the race, such as 5 × 20 or 10 × 10, and rest standing with the ball held high, never at the bottom of the squat.

How to train the stations

Train each station at race weight from about six weeks out, and always practise some of them straight after a 1 km run, because that's how they feel on race day. 12 Hyrox workouts has sessions for every station, and the 12-week plan puts them in order.

All eight stations are in Elevus

SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls are in the exercise library, measured in metres or reps like the race. Save a station session as a routine and see your progress at each one.

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