The 8 HYROX stations in order, explained

Every HYROX race has the same 8 stations in the same order, each after a 1 km run: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls. Distances and reps are identical in every division; only the weights change.

Below: what each station involves under the 2026/27 rulebook, what gets you penalised, and how to share it with a Doubles partner.

The 8 stations at a glance

#	Station	Distance / reps	Weights (Women · Men & Women Pro · Men Pro)
1	SkiErg	1,000 m	—
2	Sled Push	50 m (4 × 12.5 m)	102 · 152 · 202 kg (incl. sled)
3	Sled Pull	50 m (4 × 12.5 m)	78 · 103 · 153 kg (incl. sled)
4	Burpee Broad Jumps	80 m	—
5	Rowing	1,000 m	—
6	Farmers Carry	200 m	2 × 16 · 2 × 24 · 2 × 32 kg
7	Sandbag Lunges	100 m	10 · 20 · 30 kg
8	Wall Balls	100 reps	4 · 6 · 9 kg

Full weights for Doubles, Mixed Doubles and Relay are in the HYROX weights guide.

1. SkiErg (1,000 m)

The damper starts at 6 and you can change it as often as you like. Your feet must stay on the base plate: you can jump, but you must land back on it. When you finish, keep both feet on the platform and raise an arm for the judge.

• Penalties: feet off the base plate after a warning cost 15 seconds each; every metre short of 980 m costs 15 seconds.
• Doubles: switch at any distance, but the handles can’t be passed from one partner to the other: the next partner takes them from the machine.

2. Sled Push (50 m)

Four lengths of 12.5 m in your assigned lane, starting with you and the sled fully behind the line. The whole sled must cross the 12.5 m line before you change direction.

• Penalties: 3 minutes for each missing lane.
• Doubles: switch at any point; the resting partner walks right behind, inside your lane.

3. Sled Pull (50 m)

You pull the sled towards you with the rope while standing inside the racer’s box at the end of the lane, then run to the other end and pull it back. No pulling from a seated or kneeling position, and you can’t step on the box lines while holding the rope.

• Penalties: 3 minutes for each missing lane; other faults follow warning, then 15 seconds.
• Doubles: the resting partner stays behind and can’t touch the rope, but can coach you from outside the racer’s box.

4. Burpee Broad Jumps (80 m)

Chest to the ground on every burpee, then a broad jump with both feet taking off and landing together (no more than 5 cm of stagger, no extra steps). Your hands go down no more than 30 cm in front of your toes, and you can use a knee to get up.

• Penalties: warning, then 15 seconds per fault.
• Doubles: the incoming partner puts their hands where the other’s feet landed.

5. Rowing (1,000 m)

Damper preset to 6 and footplates to position 4, both adjustable. You can stop and rest, but you can’t stand up or leave the seat until the judge confirms 1,000 m.

• Penalties: same 980 m minimum as the SkiErg, with 15 seconds per missing metre.
• Doubles: switch at any distance; only the working partner adjusts the damper.

6. Farmers Carry (200 m)

Carry both kettlebells with straight arms at your sides. You can put them down to rest as long as they don’t move forward, and the station ends when you return them upright to the right box.

• Penalties: 3 minutes per missing lap; 30 seconds if they’re not returned upright to the right box (unless you fix it before leaving the Roxzone).
• Doubles: hand the kettlebells over sideways or backwards, never forwards.

7. Sandbag Lunges (100 m)

Sandbag on your shoulders, back knee touching the ground on every rep, alternating legs, and stand tall between reps. No shuffles between lunges, and the bag can never rest on the ground or anything else.

• Penalties: warning, then 15 seconds per fault; 15 seconds each time the bag is put down to rest.
• Doubles: hand the sandbag over sideways or backwards, never forwards.

8. Wall Balls (100 reps)

Start standing tall with the ball in both hands, squat until your hips are below your knees, and hit the target: 2.70 m for women and 3.00 m for men. Catch it or let it drop and stand tall before the next rep.

• Penalties: no warnings, it’s a rep or a no-rep; 15 seconds per missing rep below 100 (at least 80 are required), 2 minutes for using powdered chalk.
• Doubles: the ball changes hands by dropping it or handing it over; a throw-and-catch changeover is a no-rep.

Preparing for the stations

Every station comes after 1 km of running, so practise them tired: a run, then the station, then another run. In Doubles, rehearse the changeovers too; the HYROX Doubles guide covers the rules, and if you still need someone to race with, here’s how to find a Doubles partner.