Eight stations, eight 1 km runs between them, in the same order every time you race, anywhere in the world. That fixed order is what makes HYROX comparable across venues and years, and what makes the pacing so unforgiving: you know exactly what’s coming, and there’s nowhere to hide from a weak station.
Here is every station in race order, with the official weights for each division from the HYROX 26/27 rulebook, and the movement standards that cost racers time when the judges call them.
HYROX weights by division
| Station | Women | Men, Women Pro | Men Pro |
|---|---|---|---|
| SkiErg | 1,000 m | 1,000 m | 1,000 m |
| Sled push, 50 m | 102 kg | 152 kg | 202 kg |
| Sled pull, 50 m | 78 kg | 103 kg | 153 kg |
| Burpee broad jumps | 80 m | 80 m | 80 m |
| Rowing | 1,000 m | 1,000 m | 1,000 m |
| Farmers carry, 200 m | 2 × 16 kg | 2 × 24 kg | 2 × 32 kg |
| Sandbag lunges, 100 m | 10 kg | 20 kg | 30 kg |
| Wall balls, 100 reps | 4 kg | 6 kg | 9 kg |
Most judging works the same way at every station: a first infringement is a formal warning, a second costs a 15-second penalty, and every one after that adds another 15 seconds. Using the wrong weight on the farmers carry or the lunges means repeating the whole station, or disqualification.
1. SkiErg: 1,000 m
Your first station, while you’re still fresh. It’s a full-body pulling movement, more technique than it looks: the power comes from a hip hinge and the lats, not the arms. Find a rhythm with your breathing early; a poor rhythm here burns arms you’ll need later.
Weights: 1,000 m for every division.
The rules that catch people out:
- Both feet stay on the platform the whole time; a foot touching the floor is an infringement.
- The damper is preset to 6 for every division, and you can change it as often as you like.
- Raise an arm when you finish and wait for the judge to confirm before you leave.
2. Sled push: 50 m
The first real gut-check, and where most first-timers lose the most time. Stay low, take short, powerful steps and keep the sled moving: once it stops, getting it going again costs far more than a slower steady push.
Weights: 102 kg (Women), 152 kg (Men, Women Pro), 202 kg (Men Pro), including the sled.
The rules that catch people out:
- The 50 m is four lengths of 12.5 m, in the lane a judge assigns you.
- Sled and racer start fully behind the white line.
- The sled must pass the 12.5 m mark entirely before you change direction.
3. Sled pull: 50 m
A rope pull, hand over hand, moving backward. Different muscles to the push, mostly glutes, hamstrings and back, but it punishes the lower-back fatigue the push already started. Sit into a low position and drive with the legs.
Weights: 78 kg (Women), 103 kg (Men, Women Pro), 153 kg (Men Pro), including the sled.
The rules that catch people out:
- You must stay inside your Racers Box at each end of the lane while holding the rope.
- You must stay standing: no pulling from a seated or kneeling position.
- Pull the whole sled past the 12.5 m mark, then run to the other end and pull it back.
4. Burpee broad jumps: 80 m
Bodyweight and unavoidable. Pace it deliberately: a shorter, repeatable jump is faster over 80 m than big jumps you can’t sustain.
Weights: Bodyweight, 80 m for every division.
The rules that catch people out:
- Chest on the ground at the bottom of every burpee (the nipple line must touch).
- Both feet take off and land together; more than 5 cm of stagger isn’t allowed, and no extra steps.
- Your hands go down no more than 30 cm in front of your toes.
5. Rowing: 1,000 m
The second cardio-machine station, roughly halfway through. Legs, then back, then arms on the drive, reversed on the recovery; tired form breaks down fast here, and long, strong strokes beat a frantic rate.
Weights: 1,000 m for every division.
The rules that catch people out:
- The damper is preset to 6 and the footplate to position 4; you can adjust both.
- Stay seated until the full 1,000 m is done and a judge confirms it.
- You can stop and rest, but you can’t stand up or leave the rower early.
6. Farmers carry: 200 m
Grip is usually the limiter, not legs or lungs. Keep the kettlebells close and still; if you need a rest, put them down before your grip fails rather than after.
Weights: 2 × 16 kg (Women, white), 2 × 24 kg (Men, Women Pro, grey), 2 × 32 kg (Men Pro, black).
The rules that catch people out:
- Arms extended by your sides, both kettlebells carried at all times while you move.
- You can put them down to rest, but they can’t move forward when you do.
- Return them upright to the correct box; leaving them wrong is a 30-second penalty.
7. Sandbag lunges: 100 m
Sandbag across the shoulders, 100 m of walking lunges. Late in the race, this is where hip and quad fatigue catches up with people. Shorter, controlled steps beat long lunges that wobble.
Weights: 10 kg (Women, white), 20 kg (Men, Women Pro, grey), 30 kg (Men Pro, black).
The rules that catch people out:
- The back knee must touch the ground on every lunge, and you must stand tall between reps.
- Lunges alternate legs, with no shuffle steps in between.
- The sandbag stays on your shoulders; resting it anywhere else is a 15-second penalty each time.
8. Wall balls: 100 reps
The finish. A full squat and a throw, 100 times, on legs that have already run 8 km. Break the 100 into sets before you need to, and keep the rests short.
Weights: 4 kg (Women), 6 kg (Men, Women Pro), 9 kg (Men Pro), 100 reps for every division.
The rules that catch people out:
- Hips below the knees at the bottom of every squat.
- The ball must hit the target: 2.70 m for women, 3.00 m for men.
- Start each rep standing with the ball in both hands; no scooping it off the floor into a throw.
Where to go next
To see all eight put together, including a version for a gym without a sled or SkiErg, see the HYROX workout. For a plan built around this order, try our free 8-week HYROX training plan, and for the format, divisions and every Australian race, start with what is HYROX.
HYROX stations FAQ
What are the 8 HYROX stations in order?
SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls, each after a 1 km run.
How heavy is the HYROX sled push?
102 kg for women, 152 kg for men and Women Pro, and 202 kg for Men Pro, including the sled.
What weight are HYROX wall balls?
4 kg for women, 6 kg for men and Women Pro, 9 kg for Men Pro, thrown to a 2.70 m target (women) or 3.00 m (men).
Are HYROX Doubles weights different?
No. Doubles race the same loads: Mixed doubles use the men’s Open weights.
What happens if you break a HYROX rule?
Usually a warning first, then a 15-second penalty for each further infringement. Using the wrong weight means repeating the station.
