Hyrox weights by division: sled, wall ball, sandbag and carry loads

Hyrox weights depend on your division, and only five of the eight stations carry a load at all: the sled push, the sled pull, the farmers carry, the sandbag lunges and the wall balls. The SkiErg, burpee broad jumps and rowing are the same for everyone. Below is every load for every division, taken from the current 26/27 official rulebooks, plus what those numbers mean for your training.

The short version: Open is the standard race, Pro is heavier, and Women Pro uses exactly the same loads as Men Open. If you'd rather not turn this table into a training plan by hand, that's the job of an app that builds your Hyrox plan.

Hyrox weights at a glance

These are the individual (singles) loads from the 26/27 singles rulebook. Sled weights include the sled itself. The rulebook gives everything in kilograms; the pound figures are straight conversions, rounded.

Wall ball target heights go by sex, not division: 2.70 m (about 8 ft 10 in) for women and Women Pro, 3.00 m (about 9 ft 10 in) for men and Men Pro.

The kettlebells, sandbags and wall balls are color-coded in the rulebook: white for the Women Open load, grey for Men Open / Women Pro, black for Men Pro. That matters on race day, because picking up the wrong color is your problem, not the judge's.

Weights can change from season to season, so treat any table (including this one) as a snapshot and check the current rulebook before race day. Then plan the build properly. A good block, like this Hyrox training program, starts lighter than these numbers and ends at or above them.

What the weights mean in context

If you're new to the race itself, start with Hyrox explained: eight 1 km runs, each followed by one station, in a fixed order. The weights above are never done fresh. Every station follows a kilometer of running, and every station except the last is followed by another one.

That's why these loads look modest on paper and feel enormous on race day. A 24 kg kettlebell in each hand for 200 m is not a big deal in the gym. The same carry after a SkiErg, two sleds, 80 m of burpee broad jumps, a 1,000 m row and five kilometers of running is a different animal. Any sensible approach to Hyrox training trains the loads and the fatigue they arrive under.

Hyrox sled push weight

The Hyrox sled push weight is the one people search for most, and for good reason. It's the heaviest load in the race and, for many people, the slowest station.

• ›Women Open: 102 kg including the sled
• ›Men Open / Women Pro: 152 kg including the sled
• ›Men Pro: 202 kg including the sled

The distance is 50 m, done as four lengths of 12.5 m. The rulebook says the whole sled has to pass the 12.5 m mark before you change direction, and you have to stay in your assigned lane.

One honest caveat: the number on the sled is only part of the story. Friction from the floor surface changes how heavy a sled feels, which is why the same nominal weight can feel very different between your gym and the venue. Train a little heavier than race weight where you can, and practice on whatever surface you have.

How strong do you need to be?

There's no official strength standard, and anyone who gives you an exact squat number you "need" is guessing. What's consistent in coaching practice: the sleds reward leg strength and a solid trunk position, and the carries and lunges reward the ability to hold load for a long time without your posture collapsing. If your legs are your limiter, general strength work for runners (squats, split squats, deadlift variations, carries) moves the sled more than another conditioning circuit does.

Hyrox sled pull weight

• ›Women Open: 78 kg including the sled
• ›Men Open / Women Pro: 103 kg including the sled
• ›Men Pro: 153 kg including the sled

Same 50 m, same four lengths of 12.5 m. The difference is that you pull the sled toward you with a rope while standing inside a marked box at the end of your lane, then move to the other end and pull it back. You must stay standing (no sitting or kneeling), and the rulebook doesn't allow stepping on the front or back line of the box while holding the rope.

This is a grip, back and leg station. Event chalk is provided at the sled pull, and it's one of only two stations where chalk is allowed.

Farmers carry weight

• ›Women Open: 2 x 16 kg kettlebells
• ›Men Open / Women Pro: 2 x 24 kg kettlebells
• ›Men Pro: 2 x 32 kg kettlebells

The distance is 200 m, which may be several laps depending on the venue. Arms stay extended by your sides. You're allowed to put the kettlebells 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.

Carry them with the wrong weight and you repeat the whole station with the right weight, or get disqualified. Check the color before you pick them up.

Sandbag lunge weight

• ›Women Open: 10 kg
• ›Men Open / Women Pro: 20 kg
• ›Men Pro: 30 kg

100 m of alternating lunges, sandbag supported on both shoulders the entire time. The trailing knee has to touch the ground each rep, and you have to stand tall with hips and knees extended at the top. Putting the bag down, or resting it on a barrier, is a 15-second penalty each time.

The weight is light. The problem is that it comes after seven kilometers of running and six stations, and 100 m of lunges is a lot of reps. Train it at moderate weight, often, and under fatigue. Rate those sessions honestly: a set that feels like "a hard 7" in the gym is closer to how hard RPE 8 really is by the time you're lunging at kilometer seven.

Wall ball weight and target height

Each rep is a squat with the hips below the knees, then a two-handed throw that has to hit the target. You can catch the ball and go again or let it drop. You can't pick it straight up off the floor and throw it. Wall balls have no warnings in the rulebook: every rep is either a rep or a no-rep.

Note the Women Pro row: same 6 kg ball as Men Open, but thrown to the women's 2.70 m target.

Hyrox weights for Doubles and Relay

Doubles

The 26/27 doubles rulebook lists five divisions: Doubles Women, Doubles Women Pro, Doubles Men, Doubles Men Pro and Doubles Mixed. The loads mirror the singles table:

The distances and reps don't change either: 1,000 m SkiErg, 80 m burpee broad jumps, 1,000 m row, 100 wall balls and so on. What changes is that two of you share the station work while both of you run every kilometer together. Wall ball targets stay at 2.70 m for women and 3.00 m for men.

Relay

The 26/27 relay rulebook lists Women, Men and Mixed relay divisions, with each of the four team members running 2 x 1 km and doing 2 stations. Relay weights match the Open loads: women use the Women Open weights (102 kg push, 78 kg pull, 2 x 16 kg carry, 10 kg sandbag, 4 kg ball), men use the Men Open weights (152 kg push, 103 kg pull, 2 x 24 kg carry, 20 kg sandbag, 6 kg ball).

How to train for the Hyrox weights

The weights don't change, so your training can be specific. A few principles that hold up in practice:

Build strength away from race day, then specificity close to it. Early in a block, lift: squats, deadlift variations, lunges, rows and heavy carries. Later, practice the actual stations at race weight and slightly above, then on tired legs.

Keep the heavy legs work away from your hard runs. A brutal sled session the day before intervals sabotages both. The rules for how to order a hybrid week apply directly: hard days hard, easy days easy, priority session first.

Pick the division that matches your current strength. The step from Open to Pro is big, especially on the sleds, and the Women Pro loads are the Men Open loads. If the sleds already slow you to a crawl at Open weight, the comparison of Open vs Pro is an easy decision for now.

Train the movement, not just the load. Your gym's sled and floor won't match the venue, so own the position: low hips, arms locked or bent consistently, short powerful steps. Good sled push technique saves more time than an extra 10 kg of strength.

Wall balls are a volume problem. The ball is light. The issue is doing 100 reps at the end of the race. Practice sets that build toward 100 total reps on tired legs, and work out your rep scheme before race day. Most of the art of Hyrox wall balls is breaking the 100 into sets you can actually hold.

Women and Doubles

Hyrox weights for women come in two clear tiers: Open (102 kg push, 78 kg pull, 2 x 16 kg carry, 10 kg sandbag, 4 kg ball) and Pro (the Men Open loads, thrown to the 2.70 m target). Women racing Mixed Doubles move up to the middle tier, because Mixed uses the Men Open loads.

In Doubles, the load per station is the same as singles for that tier, but the work is shared. That makes Hyrox Doubles and Mixed Doubles weights feel lighter in practice than they look in the table, provided you split the work sensibly. Mixed pairs race the 152 kg push and 103 kg pull, so decide before race day who takes the bigger share of the sled lengths.

How exrsz handles Hyrox loads

exrsz builds a periodized plan from your goal, schedule, level and equipment, so the strength work that gets you to race-weight sleds and carries sits in the same plan as your running. It adapts each week to how you actually trained, and reshuffles missed sessions instead of stacking them.

FAQ

How heavy is the Hyrox sled push?

Under the 26/27 rulebook, the sled push is 102 kg for Women Open, 152 kg for Men Open and Women Pro, and 202 kg for Men Pro, all including the sled. The distance is 50 m in four 12.5 m lengths.

What are the Hyrox weights for women?

Women Open uses a 102 kg sled push, 78 kg sled pull, 2 x 16 kg farmers carry, 10 kg sandbag and 4 kg wall ball. Women Pro uses the Men Open loads: 152 kg, 103 kg, 2 x 24 kg, 20 kg and a 6 kg wall ball, with the 2.70 m women's target.

Are Hyrox Doubles weights lighter?

No. Doubles uses the same loads as singles for each tier, but two people share the station work. The running is not shared: both partners run every kilometer together.

Do Hyrox weights include the sled?

Yes. The rulebook lists the sled push and sled pull loads as including the sled.

Do Hyrox weights change every season?

They can. Check the official rulebook for your season before race day. The numbers here are from the 26/27 rulebooks.