The 8 HYROX stations, in order.

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What are the 8 HYROX stations?

HYROX pairs each 1 km run with one functional station. The eight stations are SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. The movement order and standard volumes are the foundation; your division determines several of the loads.

Station cheat sheet

The paired values use the usual women / men reference order. Treat the table as a planning aid, not a replacement for the current event standard.

Need one movement in more detail? Open the SkiErg guide, Sled Push guide, Sled Pull guide, Burpee Broad Jumps guide, Row guide, Farmers Carry guide, Sandbag Lunges guide, or Wall Balls guide.

1. SkiErg - 1,000 m

What it is: A cable machine that resembles the double-pole action of cross-country skiing. It uses the shoulders, lats, core, hips, and legs when performed efficiently.

Technique priority: Let the legs and trunk contribute before the arms finish the pull. Keep the rhythm smooth and avoid turning the first station into a sprint.

Common mistakes: Pulling with the arms only, starting above a sustainable effort, and losing posture as the heart rate rises.

2. Sled Push - 50 m

What it is: Push the loaded sled through the marked distance. The event load includes the sled in the official reference standards.

Technique priority: Find a body angle that lets you drive the floor away, keep pressure through the handles, and take short steps you can repeat. Grippy shoes and actual practice matter.

Common mistakes: Practicing only on a different surface, standing too tall, sprinting the first lane, or arriving at the sled without knowing how the load feels.

3. Sled Pull - 50 m

What it is: Pull the sled with the rope or handle while maintaining control of your feet and grip.

Technique priority: Brace, lean into the line of pull, and use the legs and hips to create steady tension. Keep the rope organized and avoid rushing backward steps.

Common mistakes: Treating the movement as an arm curl, allowing slack between pulls, and losing foot position when fatigue appears.

4. Burpee Broad Jumps - 80 m

What it is: Repeat a burpee and forward broad jump until the marked distance is complete.

Technique priority: Find a sustainable cycle: get down efficiently, meet the current movement standard, stand under control, and jump a distance you can repeat. Check the rulebook for the exact standard at your event.

Common mistakes: Over-jumping early, pausing upright between reps, landing heavily, and cutting the burpee short when tired.

5. Rowing - 1,000 m

What it is: A 1,000 m rowing machine effort. It begins the second half of the standard sequence.

Technique priority: Drive with the legs, then open the body, then finish with the arms; return in the opposite order. Long, organized strokes are usually more useful than frantic pulling.

Common mistakes: Sprinting the opening meters, ignoring footstrap setup, shortening the stroke because the legs are tired, and using the arms to compensate for lost leg drive.

6. Farmers Carry - 200 m

What it is: Carry one implement in each hand over 200 m. Grip, upper back, trunk, and walking control all matter.

Technique priority: Stand tall, keep the ribs and pelvis controlled, and walk with deliberate steps. Relax unnecessary shoulder tension while maintaining a secure grip.

Common mistakes: Taking overlong strides, gripping at maximum effort from the first meter, and waiting until complete grip failure before planning a reset.

7. Sandbag Lunges - 100 m

What it is: Forward walking lunges with the sandbag held on the shoulders over the marked distance.

Technique priority: Use full, stable steps, keep the trunk controlled, and maintain a bag position that does not change every few meters. Practice balance before adding load.

Common mistakes: Using shortened steps, allowing the bag to slide, looking down for the entire station, and trading knee or trunk control for speed.

8. Wall Balls - 100 reps

What it is: Squat with a medicine ball and throw it to the required target. The ball weight and target height depend on the category standard.

Technique priority: Let the legs create most of the power, catch the ball close to the body, and use a rep strategy you have practiced. Break the work before fatigue destroys depth or target accuracy.

Common mistakes: Throwing with the arms only, starting with an untested unbroken set, dropping into a poor squat position, and forgetting that a missed target may not count under the movement standard.

How to train the stations

You do not need a specialized HYROX facility to begin. Use sensible substitutions while building capacity, then practice the event movements and current standards as the race approaches.

Progress one main variable at a time: distance, load, number of rounds, or less recovery. You do not need to train every station at full race standard in every session. The goal is to arrive familiar and healthy enough to execute.

Connect the stations to running with the pacing guide and a gradual brick progression. Then choose a 12-week plan or an 8-week framework to organize the work.

Station FAQ