The Complete Hyrox Workout: All Exercises & Stations Explained

A HYROX^® race lasts between 60 and 120 minutes for most athletes, and every second of it is earned. Eight 1km runs. Eight functional stations. No rest except what you choose to take. That's the HYROX^® workout in its purest form: a test of running endurance, functional strength, and the mental grit to keep moving when your legs are screaming.^[1]

Across 802,000+ race entries in our database, one pattern stands out: athletes who train all eight stations with purpose finish faster than athletes who are strong in some and guessing in others. The difference between a 90-minute finish and a 75-minute finish often comes down to knowing what each station demands and training for it specifically.

This page breaks down every HYROX^® exercise, the race format, weight standards across divisions, pacing strategies for the 8km of running, and sample workouts you can use this week. If you want a deeper look at any single topic, you'll find links to dedicated guides throughout. But start here. This is the full picture.

Workout Overview: Format, Order & Flow

HYROX^® follows the same format at every event worldwide. That consistency is what makes it both approachable and strategic. You always know what's coming, which means you can train for it with precision.

The race alternates between a 1km run and a functional station, repeated eight times. You start with a 1km run, hit station one (SkiErg), run another kilometer, hit station two (Sled Push), and so on until you cross the finish line after your final Wall Balls. The total distance on foot is 8km of running plus the movement within each station.

For a complete breakdown of the station sequence and how the order affects your pacing, check out our guide on HYROX^® exercises in order.

What catches first-timers off guard isn't any single station. It's the cumulative fatigue. Your heart rate from the SkiErg bleeds into your second run. The sled push wrecks your quads for the third kilometer. By the time you reach Wall Balls at station eight, you've already covered 8km of running and seven stations of work. The format rewards athletes who manage effort across 60+ minutes, not those who go all-out on station one.

The 8 Stations in Order

The station order never changes. This is your race, every single time:

Notice the design: upper-body emphasis early (SkiErg, Sled Pull), leg-dominant later (Lunges, Wall Balls). The race punishes one-dimensional athletes. If you're a strong runner with no upper-body endurance, the first three stations will drain you. If you're strong but slow, the 8km of running will eat your time. Both matter.^[2]

Weight Standards by Division

HYROX^® weights vary by division and gender. Knowing your numbers before race day isn't optional; it's how you calibrate every training session. Here are the standards:

Doubles divisions split the work: each partner alternates full stations, so one person runs 1km and does the SkiErg, the other runs the next km and does the Sled Push, and so on. The weights match Open standards. For a full chart including Doubles specifics, see our HYROX^® weight standards guide.

The jump from Open to Pro is significant. Pro Sled Push for men is 202 kg, a 33% increase over Open. If you're eyeing a division upgrade, train at the heavier weight for at least 6-8 weeks before race day.

Station Quick Reference

Each of the eight HYROX^® exercises demands a different energy system, different muscles, and a different mental approach. Below is a concise breakdown of what each station requires, how fast athletes complete it, and where your time is best spent in training. For a deeper dive into any station, follow the links to our dedicated guides.

SkiErg (1,000m)

The SkiErg is your first station, and it sets the tone. One thousand meters of pulling, powered by your lats, triceps, and core. Fast athletes finish in 3:30-4:00. Most Open athletes land between 4:15 and 5:30.

The mistake most people make: attacking it with their arms. The SkiErg is a hip-hinge movement. Power comes from your core and the snap of your hips, not your biceps. Each pull should start with a slight crunch, drive through the hips, and finish with straight arms pulling past your thighs.

Because the SkiErg comes first, your legs are still fresh. Use a pace you can hold for the full 1,000m without redlining. Your heart rate coming off this station determines how fast you can run the next kilometer. If you're a strong runner, this is where your cardiovascular base pays dividends: SkiErg and Rowing are the two stations where running fitness transfers directly.

Sled Push (50m)

Fifty meters of loaded sled. At 152 kg for Open Men, this station demands raw lower-body strength. Your quads, glutes, and calves do the work. Your core keeps you from collapsing.

Body angle is everything. Get low. Chest over the sled, arms extended, driving through the balls of your feet. Athletes who stand too upright lose force with every step. The fastest sled pushers look like they're doing a 50-meter plank.

The sled push typically takes between 1:30 and 3:30 for Open athletes. It's one of the shorter stations by time, but the quad fatigue it creates haunts your third kilometer of running. Train sled pushes in combination with running to condition your body for that exact handoff.

Sled Pull (50m)

Station three flips the script: now you're pulling the sled toward you, hand over hand on a rope. Grip strength, upper back, and biceps take the load. Our data shows Sled Pull has the largest improvement potential for returning athletes, with an average time drop of 15-25 seconds on the second race.

Technique matters more than raw strength here. Sit low, brace your feet, and use short, rhythmic pulls rather than long heaves. Once the sled reaches you, backpedal it back to the start line. Keep your weight low on the backpedal; falling means lost seconds.

Grip endurance is the limiter for most athletes. If your forearms fail at the 30m mark, you'll be shaking out your hands while the clock ticks. Train grip with dead hangs (aim for 60-90 seconds), heavy farmer carries, and rope pulls twice a week. For more grip and upper-body exercises specific to HYROX^®, see our essential HYROX^® strength exercises.

Burpee Broad Jumps (80m)

This station has the widest performance spread in the entire race. The gap between a fast and slow Burpee Broad Jump time is larger than any other station, which means technique and conditioning create a massive advantage here.

You cover 80 meters by performing a burpee, then broad jumping forward. The best athletes jump 1.8-2.2m per rep, finishing in around 35-40 reps. Less efficient jumpers need 50+ reps, adding 60-90 seconds. Each extra rep costs you about 3 seconds including the burpee.

Efficiency tips: land with soft knees, immediately drop into the next burpee without pausing, and focus on horizontal distance per jump rather than height. This station is about rhythm. Find a sustainable pace in the first 20 meters, and hold it.

Rowing (1,000m)

Station five is another cardiovascular test: 1,000m on the rower. Like the SkiErg, it rewards aerobic fitness and proper pacing. Open athletes typically finish between 3:45 and 5:30.

Rowing after four stations and five kilometers of running is a different animal than rowing fresh. Your legs are fatigued, which limits the power of each drive. Compensate by maintaining a strong leg push (70% of rowing power comes from the legs) and keeping your stroke rate at 24-28 strokes per minute.

If you're coming from a running background, this station plays to your strengths. The aerobic engine you've built transfers directly. But if you've never rowed, the technique gap will cost you 30-60 seconds. Practice the sequence: legs push, back opens, arms pull. Then reverse: arms extend, body hinges forward, legs bend.

Farmers Carry (200m)

Grab two heavy kettlebells (2 × 24 kg for Open Men, 2 × 16 kg for Open Women) and walk 200 meters. Simple? Yes. Easy after 6km of running and five stations? Not remotely.

Farmers Carry is the most consistent station in terms of performance variance. The gap between fast and slow athletes is smaller here than anywhere else. That said, 200 meters under load still takes most Open athletes 1:30 to 2:30.

The key is grip management. If you have to set the kettlebells down, you lose 5-10 seconds each time you stop, reposition, and restart. Aim for zero drops. Train by carrying heavy weights for longer distances than 200m, so race distance feels short by comparison. 3-4 sets of 250-300m in training builds the endurance buffer you need.

Sandbag Lunges (100m)

One hundred meters of walking lunges with a sandbag on your shoulders. At 20 kg (Open Men), the weight isn't heavy. But after 7km of running, sled work, and rowing, your quads are running on fumes.

Each lunge needs full knee-to-ground contact. Partial reps don't count and will get flagged by judges. Aim for long, controlled strides to cover 100m in fewer total reps (around 55-65 lunges for most athletes). Shorter steps mean more reps, more time, and more energy spent standing up.

This station punishes athletes who went too hard on the Sled Push earlier. If your quads are shot by station seven, your lunge pace drops and each rep becomes a grind. Train lunges after leg-dominant work to condition for this exact scenario.

Wall Balls (75/100 reps)

The final station. Wall Balls are the #1 time sink across all divisions in our database of 802,000+ race entries. You squat, drive up, and throw a medicine ball to a target height. Seventy-five reps for women, 100 for men (Open and Pro).

The average Open athlete spends 3:00-5:00 here. Pro athletes finish in 2:00-3:00. The difference? Unbroken sets. Athletes who can do 25-30 reps without stopping finish 60-90 seconds faster than those who break every 10 reps.

Wall Ball endurance is built through high-rep training. Practice sets of 30+ reps at race weight, resting only when you must. Your target: finish all reps in 3 sets or fewer on race day. The quad burn is temporary. The time saved is permanent on your result sheet.

Running Between Stations: Pacing

Running makes up the majority of your HYROX^® time. Period. Eight kilometers is eight kilometers, and for a 90-minute finisher, running accounts for roughly 45-55 minutes. That's 50-60% of total race time. A 30-second improvement per kilometer saves you 4 minutes across the race, more than optimizing any single station.

But HYROX^® running isn't like running a standalone 8km. You're never running on fresh legs (except the first kilometer). Every other kilometer comes after a station that's spiked your heart rate, fatigued specific muscle groups, or both. Your pacing plan needs to account for this.

Here's a practical pacing framework based on a 90-minute target (roughly 5:30/km average):

The runs after Sled Push (Run 3) and Sandbag Lunges (Run 8) are your slowest. Plan for it. Don't panic if your pace drops 15-20 seconds per km after a leg-heavy station. That's normal across every level of competition.

If you're a runner adapting to HYROX^®, your aerobic base is your biggest asset. The challenge is maintaining form when your legs are loaded with lactate. Our guide on HYROX^® for runners covers how to add the strength work that protects your running performance across all eight segments.^[3]

Training your running in a fatigued state is non-negotiable. At least once a week, run 1-2km immediately after a heavy leg or full-body session. This conditions your body for the exact demand of race day.^[4] A fresh 5:00/km runner who has never run on tired legs will run 5:45/km after Sled Push and wonder what happened.

Sample HYROX^® Workouts

Knowing the stations is step one. Training for them is where results happen. Below are two workout formats that cover opposite ends of the spectrum: a daily session you can fit into 45-60 minutes, and a full simulation that mirrors race day. Both are proven approaches from training plans built for athletes across all experience levels.

For more workout ideas and structured training beyond these samples, explore our HYROX^® circuit training guide for time-efficient sessions.

Workout of the Day Format

A HYROX^® workout of the day (WOD) targets 2-3 stations combined with running, compressed into 45-60 minutes. This is your bread-and-butter training format. You can run one 4-5 times per week, rotating the station focus.

Here's an example WOD targeting Sled Push, Burpee Broad Jumps, and running:

The structure follows a pattern: heavy or power-based station first (when you're fresh), then a run-to-station combination (to train under fatigue), then accessory work for weak areas. Total time: about 50 minutes.

Want a new workout like this every day? Our HYROX^® Workout of the Day page is a great starting point. And if you're training with a partner for Doubles, check out our HYROX^® partner workout guide for sessions built for two.

Full Simulation Workout

A HYROX^® simulation workout replicates race day as closely as possible. Run every kilometer. Hit every station. Use race weights. Time everything. This is your dress rehearsal, and you should do one every 3-4 weeks during your training block.

Here's a full simulation protocol:

Record your time for every run segment and every station. This gives you a baseline to measure improvement against. Compare your splits to find where you're losing the most time relative to your goal.

Don't have a full HYROX^® gym setup? That's fine. Substitute equipment where needed: a heavy prowler for the sled, a TRX row or barbell row for sled pull, dumbbell thrusters for wall balls. For a detailed guide on running a proper simulation, including substitution options, read our HYROX^® simulation workout guide.

Understanding the race format and having sample workouts is half the equation. The other half is structuring your training week so you're building capacity in the right areas at the right time.

For most athletes targeting a first or improved HYROX^® finish, the training week should break down roughly like this:

Running always gets more sessions than station work. Why? Because 8km of running accounts for the majority of race time. Improving your per-km pace by even 15 seconds saves 2 full minutes. That math doesn't lie.^[5]

Station work should cycle through all eight exercises over a two-week period, spending extra time on your weakest stations. ROXBASE identifies those weak stations from your race data (or estimated fitness levels during onboarding) and prioritizes them in your plan automatically.

If you're considering a class-based approach to supplement your individual training, our guide on what to expect from HYROX^® workout classes covers how group sessions fit into a structured plan. Some athletes also use F45 HYROX^® workouts as their conditioning days.

For athletes near a training community, HYROX^® training clubs provide access to race equipment and the accountability of training partners, both of which make simulation days more productive.

One thing worth noting: you don't need a HYROX^®-specific gym. ROXBASE contains 216 exercises with alternatives for every movement. The system automatically substitutes based on your available equipment, prioritizing free weights over machines. A barbell, some kettlebells, and a rower or SkiErg cover 80%+ of what you need. Even a bodyweight-only setup works for athletes building a foundation.

For a deeper look at how to structure a competition-specific plan as race day approaches, read our full HYROX^® competition workout breakdown.

FAQ: HYROX^® Workouts