The 8 HYROX Stations
Every station, in order, with the exact distance or reps — the same at every race in the world.
The format
A HYROX is 8 × 1 km of running, and after each run you complete one workout station. The eight stations are always the same and always in this order. The clock never stops — including the transitions (the roxzone).
Stations in order
| # | Station | Distance / Reps |
|---|---|---|
| — | Run | 1 km (before every station — 8 km total) |
| 1 | SkiErg | 1,000 m |
| 2 | Sled Push | 50 m |
| 3 | Sled Pull | 50 m |
| 4 | Burpee Broad Jumps | 80 m |
| 5 | Rowing | 1,000 m |
| 6 | Farmers Carry | 200 m |
| 7 | Sandbag Lunges | 100 m |
| 8 | Wall Balls | 100 reps (75 for women's Open) |
Loads differ by division — see the full HYROX weights.
What each station demands
- SkiErg — full-body pull on the ski machine; sets the tone while you're still fresh.
- Sled Push — drive a heavily loaded sled 50 m; pure legs and grit.
- Sled Pull — haul the sled back hand-over-hand; grip and back.
- Burpee Broad Jumps — burpee, then jump forward, for 80 m; brutal on the legs and lungs.
- Rowing — 1,000 m on the rower; a chance to settle the heart rate if you pace it.
- Farmers Carry — two heavy kettlebells for 200 m; grip is the limiter.
- Sandbag Lunges — walking lunges with a sandbag on your back for 100 m; legs already cooked.
- Wall Balls — 100 throws to a target; the final wall, where technique and fatigue collide.
Common questions
What are the 8 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; 75 for women in Open).
How much running is in a HYROX?
8 km — a 1 km run before each of the eight stations. Running makes up roughly half of total race time.
How many wall balls in HYROX?
100 reps for men (Open and Pro) and for women in Pro; 75 reps for women in Open. Targets are 3.0 m for men and 2.7 m for women.