The 8 Hyrox stations in order: what each one is and how to train it

There are eight Hyrox stations, and they always come in the same order: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls. Each one follows a 1 km run. That fixed order is the best thing about the race, because it means you can train for exactly what's coming.

Below: what each of the Hyrox stations is, the movement standards from the current 26/27 official rulebook that actually cost people time, and how to train each one. If you'd rather have the stations programmed into your week for you, and adjusted when one is clearly your weak spot, that's what a Hyrox coach that adapts is for.

What are the Hyrox stations?

The Hyrox race is a 1 km run followed by one workout station, repeated eight times, according to the singles rulebook. You run eight kilometers in total and complete all eight stations in order. The distances and reps are the same for every individual division; only the weights change.

Every station has to be completed in full: an incomplete station is a disqualification, not a penalty. Stations done out of order earn a 3-minute penalty, and more than one out of order is a disqualification. Learning the Hyrox order of stations isn't optional trivia.

The order also shapes how you should train. The heavy stations come early, the grinding leg stations come late, and every one of them is followed by a run. A good plan, like a structured Hyrox program, trains each station on its own first, then trains it the way the race delivers it: on tired legs, straight before a kilometer.

If you need the bigger picture first, start with what is Hyrox, explained, which covers the format, divisions and rules.

How to train the Hyrox stations: the big picture

Three principles hold across all eight stations. There's more on how to train for Hyrox as a whole, including running volume and a sample week, but for the stations specifically:

1. ›Get strong first, then specific. Loads are fixed per division. You can look up how heavy the Hyrox sled is for yours and plan backwards. Strength built in the gym is what makes those loads feel manageable.
2. ›Practice technique when fresh, then under fatigue. Learn the movement, then do it straight after running.
3. ›Train the transition. Every station is followed by a run. Practice getting out of the station and back to your running pace.

On the strength side, the basics do most of the work. Squats, hinges, lunges, presses and pulls built steadily over weeks are the foundation under the sleds, the lunges and the wall balls. If that's new to you, beginner strength training explained is the right starting point. On the running side, the stations are easier when your engine is bigger, and varied hard running helps. A guide to fartlek covers how tempo, intervals and unstructured speed play each fit.

Three kinds of station

It helps to group the stations by what they demand.

The strength stations: sled push, sled pull, farmers carry, sandbag lunges. The sled push is the heaviest load in the race, and Hyrox sled push explained properly is mostly about body position and leg drive rather than raw strength. The carry is a grip and posture test, and understanding suitcase carry vs farmers carry helps you build the trunk stiffness both need. The Hyrox sled pull is grip, back and legs together.

The high-rep stations: burpee broad jumps and wall balls. These are about efficiency over many reps. Knowing how to train wall balls mostly means learning to break 100 reps into sets you can sustain.

The ergs: SkiErg and rowing. These are pacing tests. Go too hard and you pay for it on the next run; go too easy and you lose time you didn't need to.

The Hyrox stations in order

1. SkiErg (1,000 m)

What it is: a standing ergometer with two handles you pull down from overhead. You ski 1,000 m on the monitor. The rulebook requires both feet to stay on the SkiErg platform: heels can hang over the edge but can't touch the floor, and you have to raise an arm and wait for the judge before stepping off. The damper is preset to 6, and you're allowed to change it.

How to train it: use your hips, not just your arms. A good stroke is a slight hinge and a drive down through the core, not a tricep pushdown. Practice holding a steady, controlled pace for 1,000 m, then run immediately after. The Hyrox SkiErg is the first station, and a common mistake is going out too hard on adrenaline.

2. Sled push (50 m)

What it is: push a weighted sled four lengths of 12.5 m. Loads run from 102 kg to 202 kg including the sled, depending on division. You must stay in your assigned lane, and the whole sled has to pass the 12.5 m line before you change direction.

How to train it: heavy leg strength (squats, split squats, sled work if you have it) plus position. Arms locked or bent consistently, hips low, short and powerful steps. Train it at race weight and above when you can, and remember floors vary: a sled can feel very different on different surfaces.

3. Sled pull (50 m)

What it is: pull a weighted sled toward you with a rope, hand over hand, while standing in a marked box at the end of your lane. Then move to the other end and pull it back, for four lengths of 12.5 m. You must stay standing (no sitting or kneeling), keep your rope in your lane, and not step on the front or back line of the box while holding the rope. Event chalk is provided here.

How to train it: grip, upper back and a strong hip hinge. Rows, heavy carries, deadlift variations, and rope pulls if your gym has a rope. Use your legs and lean back to move the sled, not just your arms.

4. Burpee broad jumps (80 m)

What it is: a burpee with your chest on the ground, then a two-footed broad jump forward, repeated for 80 m. The rulebook defines chest on the ground as the nipple line making clear contact. Both feet take off and land together (no more than 5 cm of stagger), with no extra steps or shuffles. Your hands for each new burpee can be no more than 30 cm in front of your front foot's toes. You're allowed to use a knee coming out of the bottom.

How to train it: practice the movement until it's rhythmic, then build volume. Most people go faster by keeping a steady rhythm than by jumping as far as possible. The rules on Hyrox burpee broad jumps mean sloppy reps earn a warning and then 15-second penalties, so practice the standard, not a shortcut version.

5. Rowing (1,000 m)

What it is: 1,000 m on a rowing machine. You stay seated until the distance is complete and a judge confirms it; you can stop and rest, but you can't leave the seat. The damper is preset to 6 and the footplates to position 4, and you can adjust both.

How to train it: the classic mistake is treating the row as a rest. It's a pacing station, and a smooth, strong stroke (legs, then body, then arms) is far more efficient than fast, short pulls. Hyrox rowing rewards an even pace that leaves you able to run straight afterwards.

6. Farmers carry (200 m)

What it is: carry two kettlebells 200 m, arms extended by your sides. Loads run from 2 x 16 kg to 2 x 32 kg depending on division. You can put them down to rest, as long as they don't move forward when you do. At the end they go back in the box with the handles upright, or it's a 30-second penalty. Event chalk is provided here too.

How to train it: heavy carries for distance, regularly. Grip endurance and a tall, braced posture matter more than speed. Any decent guide to Hyrox farmers carry will tell you the same thing: hold a pace you can sustain without setting the bells down, because every stop costs more than walking slightly slower.

7. Sandbag lunges (100 m)

What it is: 100 m of alternating lunges with a sandbag on your shoulders. Loads run from 10 kg to 30 kg depending on division. The trailing knee must touch the ground on every rep, you must stand tall with hips and knees extended at the top, and there are no extra steps or shuffles between reps. The sandbag stays fully supported on both shoulders the whole way.

How to train it: volume. Walking lunges at moderate weight, often, and especially after running. Hyrox sandbag lunges come after seven runs and six stations, so the problem is rarely the load. It's leg endurance.

8. Wall balls (100 reps)

What it is: 100 reps of squatting below parallel and throwing a medicine ball to a target. Balls are 4 kg, 6 kg or 9 kg depending on division; the target is 2.70 m for women and 3.00 m for men. You start each rep standing tall holding the ball, and you can catch it or let it drop between reps. Wall balls have no warnings: every rep is either a rep or a no-rep.

How to train it: squat depth and a consistent rhythm, then volume. Decide your rep scheme before race day (sets of 10, 15, or 20 with short planned rests) and practice it on tired legs.

No sled? No SkiErg? Station alternatives

Plenty of gyms don't have the kit. You can still prepare well by training the closest equivalent:

• ›Sled push: heavy prowler pushes, plate pushes on turf, or heavy leg work plus hill sprints. Good sled push alternatives load the same leg drive and body angle.
• ›Sled pull: a heavy rope or strap drag, or a band-resisted hand-over-hand pull. A sled pull alternative should challenge grip, back and hips together.
• ›Wall balls: thrusters, goblet squats to a press, or front squats for depth plus light medicine ball throws. The wall ball alternatives that actually transfer keep the squat depth and the rhythm.
• ›SkiErg: banded straight-arm pulldowns, cable pulldowns combined with a hip hinge, or more rowing. A SkiErg alternative won't be perfect, but the pulling pattern matters most.
• ›Rower vs SkiErg: if you only have one, use it for both and know the trade-offs. The SkiErg vs rower comparison comes down to which muscles each loads and which one you need more practice on.

How exrsz programs the stations

exrsz builds a periodized plan from your goal, schedule, level and equipment, so if your gym has no sled, the plan uses what you do have. Running and station strength sit in one plan, it adapts each week to how your training went, and it reshuffles missed sessions instead of piling them up.

FAQ

What are the Hyrox stations in order?

SkiErg (1,000 m), sled push (50 m), sled pull (50 m), burpee broad jumps (80 m), rowing (1,000 m), farmers carry (200 m), sandbag lunges (100 m) and wall balls (100 reps). Each one follows a 1 km run.

What is the hardest Hyrox station?

It depends on your background. In coaching practice, runners usually find the sleds hardest, while lifters usually struggle more with the runs between stations and the high-rep wall balls at the end.

Can you do the Hyrox stations in any order?

No. The rulebook requires the stations in order; one done out of order is a 3-minute penalty, and more than one out of order is a disqualification.

Is the Hyrox order of stations the same at every race?

Yes. The format, order and distances are the same at every Hyrox event; only the weights change between divisions.

Can you put the weights down during Hyrox?

At the farmers carry, yes, as long as the kettlebells don't move forward. At the sandbag lunges, no: putting the sandbag down is a 15-second penalty each time.