Hyrox Weight Standards for Women: All Divisions
Detailed weight breakdowns for female HYROX athletes across Open, Pro, and Elite 15 divisions for every station.
Definition
HYROX® weight standards for women are the official station loads, reps, and distances prescribed for female athletes across all three solo divisions: Open, Pro, and Elite 15. This guide covers every weighted station so you can train to the correct standard for your division.
How It Works
Female athletes complete the same 8 stations as men, but with different weights tailored to women's divisions. The progression from Open to Pro represents a significant increase in load at every weighted station. Pro and Elite 15 share identical weights - the difference between them is a qualifying time requirement.
Women's Complete Weight Chart
| Station | Open | Pro | Elite 15 |
|---|---|---|---|
| SkiErg | 1,000 m | 1,000 m | 1,000 m |
| Sled Push | 102 kg / 50 m | 152 kg / 50 m | 152 kg / 50 m |
| Sled Pull | 78 kg / 50 m | 103 kg / 50 m | 103 kg / 50 m |
| Burpee Broad Jumps | 80 m | 80 m | 80 m |
| Rowing | 1,000 m | 1,000 m | 1,000 m |
| Farmers Carry | 2 × 16 kg / 200 m | 2 × 24 kg / 200 m | 2 × 24 kg / 200 m |
| Sandbag Lunges | 10 kg / 100 m | 20 kg / 100 m | 20 kg / 100 m |
| Wall Balls | 4 kg / 75 reps / 2.7 m | 6 kg / 100 reps / 2.7 m | 6 kg / 100 reps / 2.7 m |
Open to Pro: What Changes
- Sled push: +50 kg (102 kg to 152 kg) - the largest absolute increase.
- Sled pull: +25 kg (78 kg to 103 kg).
- Farmers carry: +8 kg per hand (16 kg to 24 kg kettlebells).
- Sandbag lunges: +10 kg (10 kg to 20 kg) - doubles the load.
- Wall balls: +2 kg ball weight AND +25 reps (75 to 100).
- Target height stays at 2.7 m across all women's divisions.
Why It Matters
Women moving from Open to Pro face a dramatic workload increase. The sled push jumps to 152 kg - equal to the men's Open weight - and lunge weight doubles. Preparing for these heavier standards requires structured progressive overload in training, ideally introduced 10-12 weeks before your target race.
Tips for Women Moving Up Divisions
- Start sled training early. The 50 kg sled push increase is the biggest adjustment. Train at 120-130 kg initially and build to 152 kg over 6-8 weeks.
- Build grip endurance. The heavier farmers carry and sled pull demand significantly more grip strength - add dead hangs and towel rows to your programme.
- Increase wall ball volume gradually. Moving from 75 to 100 reps is a 33% increase. Build to sets of 25-30 unbroken before attempting 100.
- Train with the heavier sandbag. The jump from 10 kg to 20 kg changes lunge mechanics - practise with 15 kg first, then 20 kg.
- Simulate race conditions. Use brick sessions to combine running with weighted stations at Pro loads.
FAQ
What is the sled push weight for HYROX® Open women? Women in the Open division push a 102 kg sled across 50 metres.
Do women's wall ball target heights change between divisions? No. All women's divisions use a 2.7 m target height. The ball weight and rep count increase, but the target stays the same.
Is Elite 15 heavier than Pro for women? No. Women's Pro and Elite 15 use identical station weights. Elite 15 requires a qualifying time to enter.
Plan your division progression with personalised weight targets on ROXBASE.
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