The 8 HYROX stations always run in this fixed order: SkiErg 1000m, Sled Push 50m, Sled Pull 50m, Burpee Broad Jumps 80m, Rowing 1000m, Farmers Carry 200m, Sandbag Lunges 100m, and Wall Balls. Each station follows a 1km run, and the order never changes at any venue worldwide, so you can rehearse the exact sequence.

• Open men push a 152kg sled and pull 103kg; Open women push 102kg and pull 78kg.
• Wall balls are 6kg to a 3m target for men and 4kg to a 2.7m target for women.
• Every station is preceded by a 1km run, and the roxzone transition clock never stops.

What is the exact station order?

HYROX fixes the sequence globally so athletes can train it precisely. After the first 1km run you reach the SkiErg for 1000m, then Sled Push 50m, Sled Pull 50m, Burpee Broad Jumps 80m, Rowing 1000m, Farmers Carry 200m, Sandbag Lunges 100m, and finally Wall Balls. Each station sits between kilometres of running, so the demand alternates between aerobic running and functional strength eight times. Because the order is identical everywhere, knowing what comes next lets you pace deliberately rather than reacting on the day.

What are the weights and distances for each station?

The loads are demanding but sub-maximal, designed to be completed under fatigue rather than to test one-rep strength. The table below sets out Open standards for men and women; Pro raises the sled loads and wall-ball weight.

Which stations cost first-timers the most time?

The sleds and the wall balls are the biggest time sinks for beginners. The sled push is often the single hardest effort of the day, and poor technique, standing too upright or taking short choppy steps, can stall you completely. Wall balls come last, on legs already destroyed by sandbag lunges, and the 100-rep set is where many first-timers accumulate no-reps and forced rest. Grip fatigue from the farmers carry and sled pull also compounds, so managing the whole back half as one connected demand matters more than fighting any single station.

How do the standards actually get judged?

Every station has movement standards that judges enforce, and failing them earns a no-rep you must repeat. Wall balls must reach the target height with the correct squat depth; burpee broad jumps require chest to floor and a two-foot landing; lunges need the trailing knee to touch the ground. Learning these standards in training is free time on race day, because repeating no-reps under fatigue is one of the most expensive mistakes a first-timer makes.

1. Wall ball: hit full squat depth and the target height every rep.
2. Burpee broad jump: chest to floor, jump forward, land on two feet.
3. Sandbag lunge: rear knee touches the ground each step.
4. Sled: the full sled crosses the marked line before you stop.
5. Row and Ski: complete the full 1000m displayed on the monitor.

"Learn the standards before you learn to go fast. A no-rep on wall balls at rep 80 costs you more than a slow sled ever will, clean reps are the cheapest time you'll ever save," says the THETA coaching team.

How should you pace the eight stations across a race?

The stations are not equal in cost, so pacing them as a connected sequence beats attacking each in isolation. The SkiErg comes early when you are fresh, but going all-out on it wastes energy you need later, so hold a controlled effort. The sleds demand commitment but reward steady continuous movement over stop-start grinding. The middle of the race, burpee broad jumps and rowing, is where you can settle into a rhythm, while the farmers carry, sandbag lunges and wall balls form a brutal back-half sequence that punishes anyone who overspent earlier. Treat the first four stations as investment and the last four as the return, and you will finish far stronger than an athlete who empties the tank on the sled.

How do you train the stations without race equipment?

Most stations can be rehearsed with common gym or home kit so the movement patterns are automatic on race day. Wall balls need only a medicine ball and a target height; sandbag lunges can use any loaded bag; farmers carries work with dumbbells, kettlebells or even loaded bags. The sled, SkiErg and rower are the genuine gaps, and can be approximated with hill sprints, resisted pushes and power-endurance intervals if you lack the machines. Rehearsing to the correct standards matters more than matching the exact equipment, because the judged movement, depth, height, full distance, is what costs no-reps under fatigue when it has not been drilled.

Common questions

What order do the HYROX stations go in?

The fixed order is SkiErg 1000m, Sled Push 50m, Sled Pull 50m, Burpee Broad Jumps 80m, Rowing 1000m, Farmers Carry 200m, Sandbag Lunges 100m, then Wall Balls, each preceded by a 1km run. This sequence is identical at every HYROX venue worldwide.

How heavy is the HYROX sled?

In the Open division the men's sled push totals 152kg and the pull is 103kg, while women push 102kg and pull 78kg. Pro raises these loads further. The sled push is frequently the hardest single station for first-timers.

How many wall balls are in a HYROX?

The wall-ball station is the final station and requires 100 reps in the Open division, using a 6kg ball to a 3m target for men and a 4kg ball to a 2.7m target for women. It falls last, on heavily fatigued legs.

Are the weights the same for men and women?

No. Men and women use different loads across the weighted stations, for example the sled, farmers carry, sandbag and wall ball are all lighter for women. The running distances and station order are identical for both.

What happens if I fail a rep?

A rep that misses the movement standard is a no-rep and must be repeated before you can move on, judged on site. Learning the standards in training prevents costly repeated no-reps late in the race when fatigue makes clean reps harder.

Can I do the stations in a different order?

No, the station order is fixed and enforced at every event, which is precisely what allows you to rehearse the exact race in training. You always run 1km, complete the next station in sequence, and return to the track.

Which station is the hardest?

The sled push is often cited as the single hardest station because it demands maximal leg drive early in the race, though the wall balls are the most common place first-timers accumulate no-reps and forced rest. Grip fatigue from the sled pull and farmers carry also makes the back half feel progressively harder.

How many runs are there between the stations?

There are eight 1km runs in total, one before each of the eight stations, making 8km of running across the race. The running and station work alternate continuously, so you always run 1km, complete the next station in the fixed order, then return to the track.

Sources

• HYROX official station standards, weights and rulebook (hyrox.com)
• THETA coaching data, 2024–2026
• Established principles of movement standards and fatigue management

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