Hyrox weights for women: Open, Pro and Doubles

Hyrox weights for women come in two tiers. Women Open: 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: the Men Open loads, which are 152 kg, 103 kg, 2 x 24 kg, 20 kg and a 6 kg wall ball. Every woman, in every division, throws to the same 2.70 m wall ball target.

Below are the full women's Hyrox weights for Open, Pro, Doubles and Relay from the 26/27 official rulebooks, in kilograms and pounds, plus what they mean for your training. If you want those numbers turned into a progression that ends at race weight, that's what a coach for your Hyrox build is for.

Hyrox women's Open weights

These are the Women Open loads from the 26/27 singles rulebook. Sled weights include the sled. The rulebook gives kilograms only; the pounds are straight conversions, rounded.

The kettlebell, sandbag and wall ball for Women Open are color-coded white in the rulebook. Pick up the wrong color at the farmers carry or the lunges and you have to repeat the whole station with the right weight, or you're disqualified.

These loads are fixed, which is the best thing about them: you can plan backwards. A sensible build, such as a free Hyrox workout plan, starts below these numbers and finishes at or a little above them. The rest of the race, distances and running included, is identical to the men's race. The full table for every division lives in Hyrox weights.

Hyrox Pro women weights

Women Pro uses exactly the Men Open loads. The only thing that stays "women's" is the wall ball target.

Women Pro equipment is color-coded grey.

The jump from Open to Pro is big: 50 kg more on the sled push, 25 kg more on the sled pull, 8 kg more in each hand, double the sandbag, and a ball 2 kg heavier. The running doesn't change, so all of that extra cost lands on the stations and on the runs that follow them.

Should you race Women Pro?

There's no official strength standard for Pro. In coaching practice, Pro makes sense when Open weights no longer limit you: the sleds move steadily without stalling, the carry doesn't force repeated set-downs, and your finish is mostly decided by your running. If the Open sleds already slow you to a crawl, race Open again and get stronger first.

Women's Hyrox weights in Doubles and Relay

Doubles

The doubles rulebook has three divisions with women in them, and two different load tiers:

The important row is Mixed. A woman racing Mixed Doubles works with the Men Open loads on every weighted station, the same as Women Pro. She still throws to the 2.70 m target; her partner throws to 3.00 m. The full Mixed breakdown, with pounds and tips on splitting the sleds, is in hyrox mixed doubles weights.

In every Doubles division, both partners run every kilometer together and share the station work, so the load per station is the same as singles but each person does only part of it.

Relay

The relay rulebook uses the Open loads by sex. Women in a Women's or Mixed relay use the Women Open weights: 102 kg push, 78 kg pull, 2 x 16 kg carry, 10 kg sandbag and a 4 kg ball. Each team member runs 2 x 1 km and does 2 stations, and the team decides who does which.

The women's weights, station by station

The numbers only make sense in context, so here's what each loaded station actually asks of you. Distances and standards are the same for everyone; our guide to 8 Hyrox stations in order covers the movement standards in full.

Sled push (102 kg / 152 kg). Four lengths of 12.5 m. The load is the heaviest in the race and it comes second, right after the SkiErg. Leg strength and a low, stable body position matter more than upper body. Floor surfaces vary, so the same weight can feel very different at the venue.

Sled pull (78 kg / 103 kg). You stand in a marked box and pull the sled toward you hand over hand, then walk to the other end and pull it back. Four lengths. Grip, upper back and a strong hip hinge do the work; event chalk is provided here.

Farmers carry (2 x 16 kg / 2 x 24 kg). 200 m, arms by your sides. You can set the kettlebells down to rest as long as they don't move forward. Grip is usually what gives first.

Sandbag lunges (10 kg / 20 kg). 100 m of alternating lunges, trailing knee touching the floor every rep, bag on both shoulders the whole time. The load is light. The problem is that it comes seventh, after almost the entire race.

Wall balls (4 kg / 6 kg). 100 reps to a 2.70 m target, hips below knees at the bottom of every squat. No warnings: each rep counts or it doesn't.

All of this happens inside the Hyrox format: each station follows a 1 km run, so nothing is done fresh.

How to train for the women's Hyrox weights

The same principles apply whatever your division. These are coaching conventions, not rules.

Build general strength first

Most of the time on the loaded stations is a strength problem in disguise. Squats, deadlift variations, lunges, rows, presses and loaded carries, built steadily over weeks, are the foundation under the sleds, the lunges and the wall balls. If lifting is new, the five lifts beginners need cover most of it. Train them for performance, track the weights going up, and judge the work by whether the sled moves.

Train grip on purpose

The sled pull and the farmers carry both test grip, and grip tends to fade before the rest of you does. Heavy carries for distance, dead hangs and rows with a pause at the top all help. The short version of our guide to grip strength is: carry heavy things, often.

For the carry specifically, practice at race weight and a little above, over the full 200 m, without setting the bells down. Hyrox farmers carry pacing is mostly about choosing a walking speed you can hold to the end.

Go above race weight for the sleds, carefully

Because floor friction varies, many coaches program sled work slightly above race weight so race day feels manageable. Build up to it over weeks.

Train the light stations under fatigue

A 10 kg sandbag and a 4 kg ball are not heavy. 100 m of lunges and 100 wall balls at the end of the race are. Train them in volume, often after a run, and settle on a wall ball rep scheme before race day.

Who can race

The rulebook says you must be at least 16 on race day, which answers how old do you have to be for Hyrox. Individual results are ranked in five-year age groups up to 85 to 89, so there's a category for you whatever your age. The rulebook welcomes pregnant racers and strongly recommends consulting a medical professional first; any movement or weight adaptations need to be arranged with Hyrox in advance and mean your result is marked out of competition. If that applies to you, check with your doctor or midwife before deciding.

How exrsz builds toward your race weights

exrsz builds a periodized plan from your goal, schedule, level and equipment, so the strength work that gets you to race-weight sleds, carries and lunges 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

What are the Hyrox weights for women?

Women Open: 102 kg sled push, 78 kg sled pull, 2 x 16 kg farmers carry, 10 kg sandbag and a 4 kg wall ball. Women Pro: 152 kg, 103 kg, 2 x 24 kg, 20 kg and a 6 kg wall ball. Sled weights include the sled.

What are the Hyrox Pro women weights?

Women Pro uses the Men Open loads under the 26/27 rulebook: 152 kg sled push, 103 kg sled pull, 2 x 24 kg kettlebells, a 20 kg sandbag and a 6 kg wall ball, thrown to the 2.70 m women's target.

What wall ball weight do women use in Hyrox?

4 kg in Women Open, Doubles Women and Relay. 6 kg in Women Pro, Doubles Women Pro and Doubles Mixed. The target is 2.70 m in all of them.

What weights do women use in Hyrox Mixed Doubles?

The Men Open loads: 152 kg sled push, 103 kg sled pull, 2 x 24 kg farmers carry, 20 kg sandbag and a 6 kg wall ball. Women throw to the 2.70 m target.

Are Hyrox women's weights the same every season?

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