HYROX Station Standards & Scaling
Every station, weight, distance, and rep count for a HYROX race — eight 1 km runs, each followed by one functional station (8 km of running total), in the fixed order below.
Stations, distances & loads
| Station | Distance / Reps | Open · Women | Open · Men | Pro · Women | Pro · Men |
|---|---|---|---|---|---|
| SkiErg | 1,000 m | — | — | — | — |
| Sled Push | 50 m (4 × 12.5 m) | 102 kg | 152 kg | 152 kg | 202 kg |
| Sled Pull | 50 m (4 × 12.5 m) | 78 kg | 103 kg | 103 kg | 153 kg |
| Burpee Broad Jumps | 80 m | — | — | — | — |
| Rowing | 1,000 m | — | — | — | — |
| Farmers Carry | 200 m | 2×16 kg | 2×24 kg | 2×24 kg | 2×32 kg |
| Sandbag Lunges | 100 m | 10 kg | 20 kg | 20 kg | 30 kg |
| Wall Balls | 100 reps | 4 kg | 6 kg | 6 kg | 9 kg |
Sled weights are the total including the sled. Wall balls: 100 reps in every division; target 2.70 m (women) / 3.00 m (men). Farmers carry is one kettlebell per hand.
Movement standards & common no-reps
SkiErg · 1,000 m
Complete the full 1,000 m on the monitor before dismounting.
No-reps / penalties: Leaving the machine before the monitor reads 1,000 m..
Sled Push · 50 m (4 × 12.5 m)
Push the sled so the ENTIRE sled crosses the 12.5 m line before you turn; complete all four lengths, staying in your lane.
No-reps / penalties: Turning before the whole sled passes the line; Leaving your lane.
Sled Pull · 50 m (4 × 12.5 m)
Pull the sled the full 12.5 m each length from inside the box, staying on your feet. Complete all four lengths.
No-reps / penalties: Pulling from seated or kneeling; Stepping on the box line while pulling; Sled short of the line.
Burpee Broad Jumps · 80 m
Chest makes clear contact with the floor each rep, then broad-jump with both feet taking off and landing together.
No-reps / penalties: Chest not to the floor; Staggered feet on take-off/landing (max 5 cm); Extra steps or shuffles; Hands more than 30 cm ahead of the toes.
Rowing · 1,000 m
Complete the full 1,000 m on the monitor before dismounting.
No-reps / penalties: Leaving the machine before the monitor reads 1,000 m..
Farmers Carry · 200 m
Carry both kettlebells the whole way with arms at your sides. You may set them down to rest only if they don't move forward; return them to the box upright.
No-reps / penalties: Kettlebells moving forward while set down; Not returning them upright (penalty).
Sandbag Lunges · 100 m
Alternating lunges; the trailing knee clearly touches the ground and you stand fully tall (hips + knees extended) between reps. The sandbag stays fully supported by you at all times.
No-reps / penalties: Knee not touching the ground; Not standing to full extension; Sandbag rested on the ground/feet/barricade (penalty); Steps or shuffles between reps.
Wall Balls · 100 reps
From standing tall, squat until your hips drop below your knees, then throw with both hands and hit the target. Catch on the fly or after one bounce — but not after the bounce to then throw.
No-reps / penalties: Not reaching below parallel; Missing the target; Catching after the bounce to continue.
Race formats
Singles
One athlete completes all 8 runs and all 8 stations. Four divisions: Open and Pro, women and men.
Doubles
A team of two. Loads and rep counts are the SAME as Singles — the pair splits each station's volume however they like, and both partners run every 1 km. Mixed Doubles uses the Men-Open loadings.
Relay
A team of four; each member does two run-and-station rounds. Only Women and Men loadings apply (no Pro) — same weights as the Open columns.
Standards reflect the official HYROX Season 26/27 rulebook (Singles, Doubles, and Relay). Sled figures are the total weight including the sled. HYROX revises its rules between seasons and details can vary by event — always confirm against the current rulebook and your race pack before competing.