Hyrox Farmers Carry Weight: All Divisions
The farmers carry weight for each HYROX division: 2×16kg kettlebells (women Open), 2×24kg (men Open), with heavier loads in Pro and Elite 15.
Definition
The HYROX® farmers carry weight is the combined load an athlete carries across 200 metres at Station 6. Athletes carry two kettlebells - one in each hand - and the weight varies by division and gender. This station tests grip endurance, core stability, and the ability to maintain posture under load after five preceding stations.
How It Works
After the sixth 1 km run, athletes pick up two kettlebells from the designated rack, walk 200 m through the venue (typically a looped course), and return the kettlebells at the finish. The carry must be continuous - you can set the kettlebells down to rest, but the clock keeps running. Most competitive athletes aim to complete the 200 m without setting them down.
Farmers Carry Weight by Division
| Division | Men | Women |
|---|---|---|
| Open | 2 × 24 kg (48 kg total) | 2 × 16 kg (32 kg total) |
| Pro | 2 × 32 kg (64 kg total) | 2 × 24 kg (48 kg total) |
| Elite 15 | 2 × 32 kg (64 kg total) | 2 × 24 kg (48 kg total) |
| Doubles | Same as singles division | Same as singles division |
| Relay | Same as singles division | Same as singles division |
The jump from Open to Pro adds 16 kg total for both men and women. Women in Pro carry the same weight as men in Open.
Rules & Regulations
- Both kettlebells must be carried simultaneously - you cannot carry one at a time.
- Athletes must stay within the marked course boundaries.
- You may set the kettlebells down and rest, but you must pick them up and continue from where you stopped.
- Kettlebells must be carried at your sides (not racked at the shoulders or placed on your back).
- The carry is complete when you cross the finish line with both kettlebells.
Why It Matters
The farmers carry arrives at Station 6, when grip fatigue from the sled pull is still lingering. Athletes who train with the correct weight learn exactly how their grip and core respond under race-level fatigue. Undertraining the weight leads to unplanned rest stops that cost 20-40 seconds each.
Tips & Strategy
- Train 200 m unbroken at race weight. If you cannot complete 200 m without setting down, build up gradually.
- Grip the kettlebell handle centre. Avoid gripping too close to the horn, which accelerates forearm fatigue.
- Walk with short, quick steps. Long strides increase sway and waste energy stabilising the load.
- Keep your shoulders packed. Retract your shoulder blades slightly to reduce strain on your traps and neck.
- Practise after running. A brick session that pairs a 1 km run with an immediate 200 m carry replicates the race stress.
FAQ
How heavy is the HYROX® farmers carry for Open men? Open men carry 2 × 24 kg kettlebells (48 kg total) for 200 metres.
Can you set the kettlebells down during the carry? Yes. You may rest at any point, but the clock continues running, so every stop costs time.
Are dumbbells or kettlebells used for the farmers carry? HYROX® uses kettlebells for the farmers carry at all official events.
Track your farmers carry pacing and compare division benchmarks on ROXBASE.
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