HYROX Exercises
HYROX exercises are the eight functional movements performed at competition stations: SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. Each tests a different aspect of hybrid fitness.
Definition
HYROX® exercises are the functional movements used across the eight competition stations and in HYROX®-specific training. The official race exercises are: SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. Each is performed for a fixed distance or rep count between 1 km running segments.
How It Works
Each HYROX® exercise targets a specific combination of energy systems and muscle groups:
| Station | Exercise | Primary Demand |
|---|---|---|
| 1 | SkiErg (1000 m) | Upper-body pull endurance, cardio |
| 2 | Sled Push (50 m) | Lower-body horizontal push power |
| 3 | Sled Pull (50 m) | Posterior chain, grip, upper-body pull |
| 4 | Burpee Broad Jump (80 m) | Full-body power endurance |
| 5 | Rowing (1000 m) | Full-body pull endurance, cardio |
| 6 | Farmers Carry (200 m) | Grip, core stability, loaded walking |
| 7 | Sandbag Lunges (100 m) | Quad and glute endurance under load |
| 8 | Wall Balls (75-100 reps) | Leg drive, shoulder endurance, coordination |
Weights and rep counts vary by division (Open, Pro, Elite 15) and gender.
Benefits for HYROX®
- Race specificity - training the actual competition movements builds neuromuscular efficiency and pacing instincts.
- Balanced development - the eight exercises collectively train upper body, lower body, core, grip, and cardiovascular systems.
- Transferable fitness - HYROX® exercises develop functional capacity applicable to daily life and other sports.
How to Apply
Integrate HYROX® exercises into your weekly training across three session types:
- Station-specific sessions - practice 2-3 exercises at race weight/distance with full recovery between sets.
- Hybrid sessions - pair a station exercise with a 1 km run to simulate race transitions.
- Simulation workouts - complete all 8 stations with runs to rehearse the full race.
Sample Application
Station-specific day (Tuesday):
- 4 x 50 m Sled Push at race weight (2 min rest)
- 4 x 50 m Sled Pull at race weight (2 min rest)
- 3 x 25 Wall Balls (90 sec rest)
- 3 x 50 m Sandbag Lunges (2 min rest)
Hybrid day (Thursday):
- 1 km run → SkiErg 500 m → 1 km run → Row 500 m → 1 km run → 40 m Burpee Broad Jump → 1 km run → 100 m Farmers Carry
HYROX® Context
The eight HYROX® exercises were selected to test a complete spectrum of fitness: pulling, pushing, carrying, jumping, lunging, and sustained cardio output. Mastering each exercise at race pace is non-negotiable for competitive performance. Athletes who train all eight exercises regularly - not just their favorites - see the most improvement in overall race time. The exercises are identical at every HYROX® event worldwide, making preparation fully transferable between races.
FAQ
Do I need specialized equipment to practice HYROX® exercises? A gym with a sled, SkiErg, rower, wall ball, sandbag, and heavy dumbbells or kettlebells covers all eight stations. HYROX® affiliated gyms typically have the full setup.
Which HYROX® exercise is the hardest? Subjectively, Burpee Broad Jumps and Wall Balls are cited most frequently as the toughest due to their high rep counts and full-body demand under fatigue.
How often should I train station exercises? Two to three station-focused sessions per week is typical during race preparation, alongside three to four running sessions.
Get exercise-by-exercise breakdowns and training plans with ROXBASE - the free HYROX® training companion.
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