The 8 HYROX Stations: Functional Events Guide

What is the SkiErg?

The SkiErg is the first functional station after your first 1 km run. You must complete 1000 meters on a Concept2 SkiErg machine, which simulates double-pole skiing movement.

This station primarily engages your upper body: arms, shoulders, and core. However, when executed correctly, it also engages the legs, making it a full-body cardio exercise.

Loads and distances

• •Distance: 1000m for all formats (solo, doubles, relay)
• •Weight: None (variable resistance machine)
• •Average timing: 4-6 minutes depending on your level

Optimal SkiErg technique

The key to SkiErg is not speed, but efficiency.

Strategic tip: You can't win the race at SkiErg, but you can lose it by exhausting yourself too early. Maintain a sustainable pace: 85% of your max capacity instead of 100%. Save your energy for more demanding stations.

Common SkiErg mistakes

• ✗Starting too fast and exhausting yourself
• ✗Neglecting legs (upper body only)
• ✗Losing rhythm and hesitating
• ✗Irregular breathing

Doubles and relay strategy

• →Doubles: Alternate every 150-200m to stay fresh
• →Relay: Each athlete handles their portion independently with the same guidelines

What is the Sled Push?

The Sled Push is one of the most brutal HYROX stations. You must push a heavy sled over 50 meters (2 x 25m). It's a test of raw leg strength and mental grit: heart racing, legs burning, and the temptation to stop mounting.

Official loads

Optimal pushing technique

Strategic tip: Go slowly but constantly. A stable push at moderate pace is faster than an ultra-fast push followed by a pause. Stops kill your time.

Common Sled Push mistakes

• ✗Initial sprint that exhausts you
• ✗Holding breath (creates fatigue)
• ✗Pauses or hesitations (lose momentum)
• ✗Poor foot technique (slipping)

Doubles and relay strategy

• →Doubles: Switch pusher every 6-10 meters to distribute fatigue and maintain intensity
• →Relay: The one who loves raw strength takes the sled push

What is the Sled Pull?

The Sled Pull immediately follows the Sled Push. You must pull a sled with a long rope over 50 meters (2 x 25m), then walk backward to bring the sled back. It's a test of grip strength, upper back, and coordination.

Official loads

Optimal pulling technique

Strategic tip: Your grip is fatigued after sled push. Vary your grip: alternate left/right hand forward to distribute fatigue. Don't favor one hand.

Common Sled Pull mistakes

• ✗Grip fatigued from sled push (preserve your grip for after)
• ✗Unstable backward walk
• ✗Rope dragging (loss of tension)
• ✗Hesitations between the two phases

Doubles and relay strategy

• →Doubles: Alternate every 6-10 meters to rest your grip
• →Relay: The one with excellent upper back strength handles this station

What are Burpee Broad Jumps?

Burpee Broad Jumps (BBJ) combine an explosive push-up with a long jump. You must cover 80 total meters performing a series of explosive burpees. At this point in the race (4 km completed, 3 stations done), you're already very tired, making this station mentally and physically demanding.

Strict Burpee Broad Jump rules

• •Starting position: Hands placed behind the start line, near your feet (max 1 foot apart). Once hands are on the ground, they don't move.
• •Burpee down: Your chest must clearly touch the ground
• •Feet position: When you stand up, your feet cannot pass your fingers
• •Broad Jump: Jump forward, feet parallel at takeoff and landing. No shuttle steps between jumps.
• •Station finish: You finish by jumping over the finish line

Penalty: Any rule violation invalidates the rep. On the 2nd warning, you receive a 5m distance penalty.

Optimal burpee broad jump technique

Strategic tip: This is a 3-6 minute station where fatigue is EXTREME. Find a steady rhythm and stick to it. Don't vary intensity. Consistent 2-3m jumps will beat erratic 3-4m jumps.

Common Burpee Broad Jump mistakes

• ✗Maximum jumps from the start (you exhaust yourself)
• ✗Apathetic burpees (slow and powerless)
• ✗Intensity changes (yo-yo pattern)
• ✗Feet passing fingers (invalidates the rep)

Doubles and relay strategy

• →Doubles: Alternate every 6-10 BBJs to distribute fatigue. One does 6-10, then the other takes over.
• →Relay: Athlete with best explosiveness takes the BBJs

What is the RowErg?

The RowErg is a Concept2 rowing machine where you must row 1000 meters. It's an intense full-body cardio exercise requiring power and pacing under fatigue. You're at the midpoint of the race (4 km run, 4 stations completed), with 4 km and 4 stations still to face.

This station primarily engages the legs (push), back, arms and core. It's a full-body exercise that demands coordination and endurance.

Loads and distances

• •Distance: 1000m for all formats
• •Weight: None (variable resistance machine)
• •Average timing: 4-7 minutes depending on your level

Optimal rowing technique

The key to RowErg is the movement sequence: legs, back, arms on push - and the reverse on return.

Strategic tip: The mid-race RowErg is mental - it's hard. You're tired, mentally tested. Here, rhythm and consistency matter. One smooth powerful stroke beats 100 apathetic strokes. Find a sustainable rhythm and stay with it mentally.

Common RowErg mistakes

• ✗Initial explosion (you crash after)
• ✗Incorrect muscle order (arms first = inefficient)
• ✗Split time too irregular (chaotic pacing)
• ✗Slouched posture (engages less core and legs)

Doubles and relay strategy

• →Doubles: Alternate every 300-400m to stay fresh
• →Relay: Each athlete handles their portion with regular pacing

What is the Farmers Carry?

The Farmers Carry is simple in theory: walk 200 meters holding heavy kettlebells (one per hand). It's a test of grip strength, core stability, and postural endurance. After 5 stations and 5 km, you're very tired, making this station mentally painful.

Official loads

Optimal Farmers Carry technique

Strategic tip: The Farmers Carry is mostly mental after 5 stations. The distance (200m) is short. You just need to hold your kettlebells and walk. Don't rush: a steady stable walk is faster than a jerky walk with pauses.

Common Farmers Carry mistakes

• ✗Attempts to run (useless, kills your momentum)
• ✗Grip giving out before 200m
• ✗Postural collapse (core loss)
• ✗Stops or hesitations

Doubles and relay strategy

• →Doubles: Maximum distance each (usually 50% per person, or 100m each)
• →Relay: The one with best grip strength handles the 200m alone

What are Sandbag Lunges?

Sandbag Lunges require performing forward lunges (alternating left leg, right leg) while holding a heavy sandbag on your chest. You must cover 100 total meters. It's a test of leg strength, postural endurance, and mental grit.

Official loads

Optimal Sandbag Lunges technique

Strategic tip: At 6 stations completed and 6 km run, your legs are very tired. Lunges will be very difficult. Accept going slowly: one controlled lunge per second is better than an apathetic lunge that compromises your stability. Prioritize stability over speed.

Common Sandbag Lunges mistakes

• ✗Steps too short (means more reps)
• ✗Back knee not descending enough
• ✗Unstable balance (multiple stops)
• ✗Sandbag slipping or poorly held

Doubles and relay strategy

• →Doubles: Alternate every 16 lunges (8 per leg per person) = ~16m per turn
• →Relay: The one with explosive leg strength handles lunges

What are Wall Balls?

Wall Balls are the last reps before victory. You must complete 100 wall ball throws against a wall, each explosive ball thrown toward a target at the top of the wall, caught and brought back down. It's a test of leg power (squat), shoulder endurance, and mental fortitude after 7 exhausting stations.

Official loads

Optimal Wall Balls technique

Deep squat required: Your hips must visibly descend below your knees (a box can be used to verify)

Breathing: Exhale during throw, inhale during next squat

Strategic tip: Wall balls at race end are mentally very difficult. You're oxygen-starved, legs burning, shoulders dead. The key: find a steady rhythm and stick to it. No need to sprint the first 20 reps: you'll crash after. Steady rhythm wins: 1 rep every 2-3 seconds is a viable pace for 100 reps.

Common Wall Balls mistakes

• ✗Shallow squat (invalidates the rep)
• ✗Sprinting the first 20 reps
• ✗Missed catches (time wasted chasing ball)
• ✗Lack of regular breathing (you suffocate)

Doubles and relay strategy

• →Doubles: Alternate: one does 30-40 reps, other takes over (usually not rep by rep, but in blocks)
• →Relay: The one with best explosive leg power handles wall balls