You rarely lose a HYROX race in the running sections. You lose it at the stations: through incorrect technique on the Sled Push, by going too fast on the SkiErg, by starting the Wall Balls without a strategy. Each station has its own logic and whoever understands that finishes faster and fresher.
Below you will find an overview of all 8 stations, the official weights per category, and direct links to the detailed station pages.
The 8 stations in order
1. SkiErg - 1,000 meters
The SkiErg opens the race. You pull the cables of a ski ergometer for 1000 meters, standing, with a pull-down movement. It's a full-body exercise that targets your shoulders, back, core and legs, even though you're just getting started.
Weights: none (cardio machine)
Main pitfall: Starting too hard. The fatigue you build up here will take you to all seven stations to come.
👉 Everything about the SkiErg: technique, damper setting and pacing
2. Sled Push - 50 meters
You push a weighted sled 50 meters across a carpet floor. Sounds straightforward, and yet this is the station where most races foundered. The quadriceps burn, the heart rate shoots up, and if you give too much here, you will suffer for the rest of the race.
| Category | Weight (incl. sled) |
|---|---|
| Open women | 102 kg |
| Open men / Pro women | 152 kg |
| Pro men | 202 kg |
Main pitfall: gripping too high (the sled tips over, more friction) and pushing non-stop without a break.
👉 Everything about the Sled Push: technique, weights and strategy
3. Sled Pull - 50 meters
You pull the same sled 50 meters towards you via a rope, while moving backwards in a defined zone of 1.8 meters. Rope management is crucial here: anyone who lets the rope bunch up around their feet will trip. Literally.
| Category | Weight (incl. sled) |
|---|---|
| Open women | 78 kg |
| Open men / Pro women | 103 kg |
| Pro men | 153 kg |
Main pitfall: Pulling too quickly without building up tension on the rope. The first pulls are then lost.
👉 All about the Sled Pull: 3 techniques, rope management and alternatives
4. Burpee Broad Jumps - 80 meters
You cover 80 meters using a combination of a burpee and a broad jump forward. Per cycle: down to the ground, plank, up, jump. Repeat until 80 meters are reached. It is the most cardio-intensive station. Heart rate 180+ is normal.
Weights: none
Main pitfall: taking rest while standing instead of lying down.
👉 Everything about the Burpee Broad Jumps: technique, knee use and tips
5. RowErg - 1,000 meters
After four tough stations and five kilometers you walk onto the rowing ergometer for 1000 meters. The RowErg rewards good technique more than brute strength: those who row efficiently save their legs for what lies ahead.
Weights: none (cardio machine)
Main pitfall: too high stroke frequency, rounded lower back in the drive phase.
👉 Everything about the RowErg: technique, damper setting and pacing
6. Farmers Carry - 200 yards
You carry two kettlebells for 200 meters. That sounds simple. After five tough stations and six kilometers of walking, your grip is the weakest link. And if you lose your grip, you lose precious seconds when trying to pick it up again.
| Category | Weight (per hand) |
|---|---|
| Open women | 16 kg |
| Open men / Pro women | 24 kg |
| Pro men | 32 kg |
Main pitfall: Carrying non-stop for too long until you have to put the kettlebells down. Better to pause strategically than forcefully stop.
👉 Everything about the Farmers Carry: grip, posture and how to train your grip strength
7. Sandbag Lunges - 100 meters
You cover 100 meters with a sandbag on your shoulders, step by step in a lunge. This is the station that most athletes underestimate in training, and which takes its revenge in the race. Full hip extension on each repetition is mandatory; a penalty here will cost you more time than the lunge itself.
| Category | Sandbag weight |
|---|---|
| Open women | 10 kg |
| Open men / Pro women | 20 kg |
| Pro men | 30 kg |
Main pitfall: not fully stretching (penalty risk) and a back that is too round due to fatigue.
👉 All about the Sandbag Lunges: technique, core activation and training
8. Wall Balls - 100 reps
The last station. You throw a medicine ball against a target 100 times, from a squat, and catch it for the next repetition. After seven tough stations and eight kilometers, this is both a mental and physical test. Rep structure and fatigue management determine how this plays out.
| Category | Ball weight / Target height |
|---|---|
| Open women | 4kg / 2.74m (9ft) |
| Open men | 6kg / 3.05m (10ft) |
| Pro women | 6kg / 2.74m (9ft) |
| Pro men | 9kg / 3.05m (10ft) |
Main pitfall: too large sets in the beginning, after which you are forced to stop. Better: controlled sets of 10-15 reps from the start.
👉 All about the Wall Balls: technique, rep structure and fatigue management
Where do you start when you're new?
If you are doing HYROX for the first time and don't know where to make the most profit, focus on these three stations first:
Sled Push: the station where most recreational athletes lose a lot of time unnecessarily. Not due to lack of strength, but due to reaching too high, pushing non-stop and starting too hard.
Wall Balls: the last station, and the only one where technical errors put you directly in a penalty situation. Train squat depth and rep structure well before race day.
SkiErg: the first station, and the station that sets the tone. Anyone who goes too fast here will pay for it for the rest of the race.
The Sled Pull, Burpee Broad Jumps and Farmers Carry are physically demanding but technically more accessible. The RowErg and Sandbag Lunges pay off with more running time, but are not a priority for beginners.
Want to know more about the rest of your HYROX preparation? Also view our pages about training, running and race day strategy.
Bart Vandenbussche is passionate about sport and never shies away from a sporting challenge. He has run several marathons (including sub-3h), is an Iron+Ultra Viking, and currently has the Hyrox bug.
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