The Complete Guide to All 8 HYROX Stations

Every HYROX race contains exactly 8 workout stations, always in the same order, always the same exercises. This guide covers every station — what it involves, the weights by division, and links to our complete technique and training guide for each one. Weights shown are the standard Open and Pro loads; HYROX can revise them between seasons, so confirm the latest on the official HYROX website.

The 8 HYROX Stations in Order

Station 1: SkiErg

The race opens with 1,000 metres on the Concept2 SkiErg — a full-body double-pole pulling machine. It’s the first station after your opening 1km run, so pacing matters. Go out too hard and you’ll pay for it across the remaining 7 stations. The SkiErg rewards athletes with a strong aerobic base and good lat/core activation — pure arm pullers fatigue quickly.

Key focus: Find your rhythm in the first 200m. Engage lats, not just arms. Target 85% effort.

→ Full SkiErg technique, pacing and training guide

Station 2: Sled Push

The sled push is where races are most commonly blown. 50 metres pushing a 152kg sled (Open men) on gym turf. The key technical requirement: lean aggressively into the sled at roughly 45 degrees — athletes who stand upright lose significant power. Grip on the floor is critical, which is why shoe choice matters more here than anywhere else in the race.

Key focus: Never stop moving. Short powerful steps. 85% effort — not a sprint.

→ Full Sled Push technique, pacing and training guide

Station 3: Sled Pull

Immediately after the push comes the pull — 50 metres of pulling the sled toward you via a rope, walking backward. The weight is lighter (103kg men’s Open) but your legs and grip are already fatigued from the push. This station is won with bodyweight and leg drive, not arm strength. Lean back, drive your feet, keep continuous rope tension.

Key focus: Use your bodyweight as resistance. Don’t let the rope go slack. Check direction every 5–6 steps.

→ Full Sled Pull technique, pacing and training guide

Station 4: Burpee Broad Jumps

The most cardiovascularly demanding station. 80 metres of burpees with a forward broad jump replacing the vertical jump. No equipment, just effort. Chest must touch the floor on every rep or judges will no-rep you. Jump as far as possible — each extra 20cm reduces your total rep count significantly. Most athletes underestimate this station and go out too fast in the first 20m.

Key focus: Set a sustainable pace from rep 1. Maximise jump distance. Chest to floor every rep.

→ Full Burpee Broad Jump technique, pacing and training guide

Station 5: Rowing

1,000 metres on the Concept2 RowErg — the same machine used at every HYROX event globally. Station 5 sits in the middle of the race and has a strategic advantage: it’s seated, giving your legs a brief active recovery while your cardiovascular system continues working. Drive with your legs first (60% of power), not your arms. Aim for 24–28 strokes per minute.

Key focus: Legs first on every stroke. Find your split in the first 200m and hold it. Use the first few strokes to slightly recover.

→ Full Rowing technique, pacing and training guide

Station 6: Farmers Carry

200 metres carrying two kettlebells at your sides — 2 x 24kg for Open men, 2 x 16kg for Open women. Grip is the limiting factor for most athletes, especially arriving fatigued from 5 stations and 5km of running. Hold the handle at the base of your fingers (not deep in the palm) for maximum grip endurance. Walk fast — don’t shuffle.

Key focus: Grip position at the fingers. Tall posture — don’t let weight pull shoulders forward. Move with purpose.

→ Full Farmers Carry technique, pacing and training guide

Station 7: Sandbag Lunges

100 metres of walking lunges with a sandbag on your shoulders — 20kg for Open men, 10kg for Open women. This is the station that destroys athletes who haven’t trained it specifically under race fatigue. The sandbag sits on your upper back (not your neck), and every lunge requires a front knee that stays behind your foot and a rear knee that drops to near the floor. Pace from step 1 — metres 60–80 are brutal.

Key focus: Upright torso throughout. Pace from the first lunge. Break into segments — 4 x 25m mentally.

→ Full Sandbag Lunges technique, pacing and training guide

Station 8: Wall Balls

The finale. 100 reps throwing a medicine ball to a target on the wall — 6kg to a 10ft target for Open men, 4kg to 9ft for Open women. This station comes when you’re most fatigued, after 7km of running and 7 stations. The strategy is simple: break it into manageable sets from rep 1. Don’t attempt to go unbroken unless you’ve consistently done it in training at race pace. Power comes from leg drive, not arm press.

Key focus: Hip drive not arm press. Break into sets of 10–20. Leave everything in the last 20 reps.

→ Full Wall Balls technique, pacing and training guide

The Station Order Matters Strategically

The sequence isn’t random. HYROX’s station order creates a deliberate physiological challenge:

• Stations 1–3 (SkiErg, Sled Push, Sled Pull) — upper body and leg pushing/pulling. Fatigues quads and grip early.
• Station 4 (Burpee Broad Jumps) — full body cardiovascular peak. The race’s hardest aerobic moment.
• Station 5 (Rowing) — seated recovery while still working. Strategic rest point.
• Stations 6–7 (Farmers Carry, Sandbag Lunges) — grip and leg endurance under accumulated fatigue.
• Station 8 (Wall Balls) — explosive endurance finisher when you have nothing left.

Understanding this sequence helps you pace intelligently. See our complete HYROX pacing strategy guide for how to distribute effort across all 8 stations and 8 runs.

Pro Division Station Weights

Training All 8 Stations

Each station requires specific preparation — not just general fitness. The athletes who perform best on race day are those who’ve trained every station specifically, ideally under race fatigue (immediately after running). Our free 12-week HYROX training plan covers all 8 stations with progressive weekly sessions, compromised workout protocols, and a full race simulation in the final two weeks.