Overview
Every Hyrox station uses simple, functional movements. None require advanced skill or gymnastics ability. The challenge is doing them under fatigue after running. Here's a detailed movement breakdown of each station so you know exactly what you're training for.
Skierg
Stand in front of the Concept2 SkiErg, grab both handles overhead, and pull them down in a poling motion while hinging at the hips. Drive with your lats and core, not just your arms. The target is 1000m - pace yourself at a sustainable rhythm rather than sprinting from the start.
Sled Push
Grip the sled handles at hip height, lean your chest almost parallel to the ground, and drive forward with short, quick steps through your toes. Men push 152kg total, women push 102kg. Stay low - standing upright kills your leverage and wastes energy.
Sled Pull
Face the sled from 50m away with a rope attached. Sit back into a low squat position and pull hand-over-hand in a smooth rhythm. Dig heels into the ground for traction. Men pull 103kg, women pull 78kg. Keep your center of gravity low throughout.
Burpee Broad Jump
Perform a burpee (chest to ground), then immediately broad jump forward for distance, not height. Cover 80m total this way. Find a rhythm and pace yourself - 80m is much longer than it sounds. Most people blow up at 60m by starting too aggressively.
Rowing
1000m on a Concept2 RowErg. Legs drive first, then lean back, then arms pull. Recovery is arms-body-legs in reverse. Target 1:50-2:00 per 500m for competitive times. Set the damper at 4-6, not 10 - higher is not faster, just heavier per stroke.
Farmers Carry
Pick up two kettlebells (2x24kg men, 2x16kg women) and walk 200m without setting them down. Grip hard, keep shoulders packed back and down, walk fast with short steps. If you must rest, plan it at 100m - don't set them down randomly every 20 meters.
Lunges
Walking lunges for 100m with rear knee touching or nearly touching the ground each rep. Medium step length, torso upright, push off your front heel. Find a breathing rhythm. This station destroys unprepared quads - train these regularly.
Wall Balls
Hold a medicine ball (9kg men, 6kg women), squat below parallel, then drive up and throw the ball to a 3m target. Men do 100 reps, women do 75. Use your legs to throw, not your arms. Break it into manageable sets: 25-25-25 or 20-20-20-20-20.
More Guides
What is Hyrox? The Complete Beginner's Guide
Everything you need to know about Hyrox - the indoor fitness racing competition taking over the world.
Hyrox Race Format Explained: All 8 Stations + Running
Full breakdown of the Hyrox race format - 8 running segments, 8 workout stations, and what you need to know.
Hyrox vs CrossFit: Key Differences Explained
How Hyrox compares to CrossFit - format, training, competition style, accessibility, and which is right for you.
Ready to Race?
Find a Hyrox event near you and start training with purpose.