The farmers carry is Station 6 — 200 metres of walking with heavy kettlebells, arriving when you’re already halfway through the race. Grip is the limiting factor. Here’s how to fix it.
Station 6 Basics
| Division | Men | Women | Distance |
|---|---|---|---|
| Open | 2 x 24kg | 2 x 16kg | 200m |
| Pro | 2 x 32kg | 2 x 24kg | 200m |
Technique
- Grip at the base of fingers — not deep in the palm. Stronger position, delays fatigue.
- Tall chest, shoulders back — don’t let the weight pull you forward
- Walk fast — brisk pace with long strides. Don’t shuffle.
- Set down deliberately — planned 3–5 second breaks are faster than collapsing
Training Protocol
| Phase | Session |
|---|---|
| Weeks 1–4 | 4 x 50m at race weight, 90s rest |
| Weeks 5–8 | 3 x 100m at race weight, 2 min rest |
| Weeks 5–8 | 1km run + 200m carry x 3 |
| Weeks 9–12 | 200m unbroken at race weight x 3 |
Train with kettlebells at race weight from week 1. If you train at 16kg and race at 24kg, race day will be brutal.
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Get the right equipment
Kettlebells on Amazon → — train at your race weight from week 1.
FAQ
Can I use straps?
No — not permitted in HYROX competition. Train without them.
Should I use chalk?
Yes if available. Significantly improves grip on sweaty hands.
Previous station: ← Station 5 — Rowing
Next station: Station 7 — Sandbag Lunges →
All stations: Complete guide to all 8 HYROX stations
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Train all 8 stations
The farmers carry is one of 8 stations in our free 12-Week HYROX Training Plan.
