HYROX Stations in Order
The eight HYROX stations in order are: SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. This sequence is identical at every HYROX event worldwide and never changes.
Definition
The HYROX® stations in order are the eight fixed workout stations that every athlete completes in sequence during a HYROX® race. The order is identical at every event worldwide: (1) SkiErg, (2) Sled Push, (3) Sled Pull, (4) Burpee Broad Jump, (5) Rowing, (6) Farmers Carry, (7) Sandbag Lunges, (8) Wall Balls. Each station is preceded by a 1 km run.
How It Works
The eight stations are arranged in the Roxzone - the central workout area of every HYROX® venue. After each 1 km run, athletes enter the Roxzone, navigate to their assigned station lane, complete the prescribed distance or reps, and exit to begin the next 1 km run.
| Order | Station | Distance / Reps | Primary Demand |
|---|---|---|---|
| 1 | SkiErg | 1000 m | Upper-body pull, cardio |
| 2 | Sled Push | 50 m | Lower-body push power |
| 3 | Sled Pull | 50 m | Posterior chain, grip |
| 4 | Burpee Broad Jump | 80 m | Full-body power endurance |
| 5 | Rowing | 1000 m | Full-body pull, cardio |
| 6 | Farmers Carry | 200 m | Grip, core, loaded walking |
| 7 | Sandbag Lunges | 100 m | Quad/glute endurance |
| 8 | Wall Balls | 75-100 reps | Leg drive, shoulders |
Rules & Regulations
- The station order never changes - it is the same at every HYROX® event.
- Athletes must complete stations sequentially; skipping ahead is grounds for disqualification.
- Each station has marked lanes to prevent congestion.
- Volunteers and judges monitor compliance at each station.
Why It Matters
The fixed station order has strategic implications for training and pacing:
- Stations 1-3 load the upper body and posterior chain early, fatiguing grip and pulling muscles before the Row (station 5).
- Station 4 (Burpee Broad Jump) is the midpoint and the first high-rep full-body challenge.
- Stations 6-8 demand lower-body endurance when legs are most fatigued from 6+ km of running.
Understanding this sequence allows athletes to prioritize training for the hardest station-to-station transitions and plan their pacing strategy.
Tips & Strategy
- Conserve upper-body grip early - SkiErg and Sled Pull fatigue the forearms before Farmers Carry. Pace the SkiErg to preserve grip.
- Prepare for the station 4 wall - Burpee Broad Jumps after 4 km of running and 3 heavy stations is where many athletes hit their first crisis. Practice this transition in training.
- Save legs for the finish - Sandbag Lunges and Wall Balls after 7 km of running require deep muscular endurance. Do not over-pace early runs.
- Memorize the order - knowing what comes next eliminates decision fatigue in the Roxzone.
FAQ
Has the HYROX® station order ever changed? No. The station order has remained the same since HYROX®'s founding in 2017.
Which station is considered the hardest? Most athletes cite Burpee Broad Jumps (station 4) or Wall Balls (station 8) as the most challenging, though the answer is highly individual.
Can I practice the stations in a different order? In regular training, yes. But simulation workouts should always follow the official order to build race-specific muscle memory and pacing instincts.
Train every station in race order with guided simulation plans from ROXBASE - the free HYROX® training companion.
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