EIGHT RUNS. EIGHT STATIONS. IN THAT ORDER.
Every HYROX is 1 km of running, then a station, eight times. Weights are published Open and Pro loads — confirm on the start list. These notes are what Jesse tells first-timers in the hallway, not a technique course.
01 SkiErg — 1,000 m
Rookie: This is not a sprint. Find a cadence you could hold for a 5K, then back it off one notch. Hands stay high, hips hinge, arms finish at the pockets. Treat the ski as a settle, not a statement.
Common miss: Yanking with the arms and bouncing off the footplate.
Open men/women: 1,000 m. Pro men/women: 1,000 m.
02 Sled Push — 50 m
Rookie: Low hips, straight arms, short choppy steps. Race-day carpet is slower than gym turf. Expect that.
Common miss: Going out like a max-effort gym push. You’ll still have six stations after this.
Open men 152 kg · Open women 102 kg · Pro men 202 kg · Pro women 152 kg.
03 Sled Pull — 50 m
Rookie: Sit back, long arms, walk the rope hand over hand. Keep the sled moving.
Common miss: Standing too upright and letting the rope slap.
Open men 103 kg · Open women 78 kg · Pro men 153 kg · Pro women 103 kg.
04 Burpee Broad Jumps — 80 m
Rookie: Step-back burpees are legal and they save your heart rate. Jump as far as you can without collapsing the landing.
Common miss: Kippy jumps that don’t cover ground, then a no-rep.
Open/Pro: bodyweight.
05 Row — 1,000 m
Rookie: Same rule as the ski. Legs, then body, then arms. Do not race the person on the next erg.
Common miss: Arms-first rowing and an open-rate sprint.
1,000 m all divisions.
06 Farmers Carry — 200 m
Rookie: Tall chest, short steps, kettlebells dead in the hands. Put them down before your grip fails, not after.
Common miss: Over-striding and swinging the bells.
Open men 2×24 kg · Open women 2×16 kg · Pro men 2×32 kg · Pro women 2×24 kg.
07 Sandbag Lunges — 100 m
Rookie: Bag high on the back, knee to the floor, stand tall. Break into chunks you can hold.
Common miss: Tiny steps that never cover the lane.
Open men 20 kg · Open women 10 kg · Pro men 30 kg · Pro women 20 kg.
08 Wall Balls — 100 reps
Rookie: Squat below parallel, ball to the target, catch soft. Break early on purpose. This is the last station — pride is expensive here.
Common miss: Unbroken until you hit a wall, then a long sit.
Open men 14lbs at 10 ft · Open women 10lbs at 9 ft · Pro men 20lbs · Pro women 14lbs.