Hyrox exercises – the 8 stations and how to train them

In the Hyrox competition, you complete 8 fixed stations that demand strength, endurance, and technique. Here you will find an overview of all the exercises and concrete tips on how to train them effectively.

Are you new to Hyrox? Start with our introduction to Hyrox here.

1. SkiErg

A cardiovascular exercise that activates the shoulders, arms, back, and core. Focus on rhythm and technique so you don't burn out too early.

Training Tip: Intervals of 250-500 meters with a focus on breathing and efficient power utilization.

2. Sled Push

A heavy and brutal strength station. You must push a sled over a certain distance.

Training Tip: Train with moderate weight and focus on explosiveness. Keep your body low and chest forward.

3. Sled Pull

Similar to the sled push, but here you pull the sled backward with a rope.

Training Tip: Focus on leg and back strength. Train with a pulling rope or heavy sled.

4. Burpee Broad Jumps

Burpees combined with broad jumps. One of the most exhausting stations.

Training Tip: Train burpees with a focus on tempo, and combine with box jumps for explosiveness.

5. RowErg

Similar to the SkiErg, but here you use your legs and hips more actively. The goal is to maintain tempo without burning out.

Training Tip: Train 500-1000 meter intervals and focus on rowing technique and consistent pace.

6. Farmer's Carry

You must carry heavy dumbbells over a certain distance. This tests grip strength and core stability.

Training Tip: Train with kettlebells or dumbbells and focus on control and posture.

7. Sandbag Lunges

Walking lunges with a sandbag over the shoulders. Challenges legs, glutes, and core.

Training Tip: Vary between front carry and shoulder carry. Train lunge control and stability.

8. Wall Balls

Finished with 75-100 wall balls. A brutal combination of squats and throws.

Training Tip: Train in sets of 25 with short breaks. Focus on depth and tempo.

Train smarter with the right clothing

Choose functional clothing that supports your movement and keeps you dry during training. Experience optimal training with the right clothing, such as our shorts and tights.

Conclusion

Each exercise in Hyrox tests different elements of your physical fitness. By training them specifically and regularly, you can improve your time and your experience in the competition. Read our full Hyrox guide here.