The 8 Hyrox Stations

Master every exercise with our complete technique guide. From SkiErg to Wall Balls, learn how to dominate each station and crush your Hyrox time.

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1

SkiErg

A full-body cardio station that simulates cross-country skiing. Tests your pulling power and cardiovascular endurance.

Key Technique Points

  • • Drive through your legs first, then pull with arms
  • • Keep a slight bend in your knees throughout
  • • Breathe rhythmically - don't hold your breath
  • • Maintain consistent pacing - don't sprint too early

Common Mistakes

  • × Pulling with arms only (not using legs)
  • × Standing too upright
  • × Gripping the handles too tightly
  • × Starting too fast and burning out

💪 Training Tip

Practice interval training: 30 seconds hard, 30 seconds easy. Build up to race distance (1km).

2

Sled Push

Push a weighted sled across 50 meters. Tests leg power, core stability, and mental toughness.

Key Technique Points

  • • Low body position - chest over the sled
  • • Short, choppy steps maintain momentum
  • • Drive through your whole foot, not just toes
  • • Keep your core tight throughout

Common Mistakes

  • × Standing too upright (reduces power)
  • × Taking too-long steps (lose momentum)
  • × Looking up instead of at the sled
  • × Stopping mid-push - keep moving!

💪 Training Tip

Train with heavier sleds than race weight to build strength. Practice transitions from running to pushing.

3

Sled Pull

Pull a weighted sled towards you using a rope. Tests grip strength, back muscles, and biceps endurance.

Key Technique Points

  • • Low stance with bent knees
  • • Pull hand-over-hand smoothly
  • • Keep your back straight, engage lats
  • • Reset your grip before it fails

Common Mistakes

  • × Standing too tall (reduces leverage)
  • × Bending at the waist instead of squatting
  • × Rushing the pull and losing rhythm
  • × Not resetting grip early enough

💪 Training Tip

Practice rope climbs and lat pulldowns to build pulling strength. Grip endurance is crucial - don't neglect it.

4

Burpee Broad Jump

Burpee followed by a broad jump, repeated for 80 meters. The most feared station in Hyrox.

Key Technique Points

  • • Efficient burpee: chest to floor, feet jump to hands
  • • Jump forward, not just up
  • • Land softly with bent knees
  • • Find your rhythm and stick to it

Common Mistakes

  • × Wasting energy with push-ups instead of chest-to-floor
  • × Jumping straight up instead of forward
  • × Stiff landings that jar your joints
  • × Starting too fast and hitting the wall

💪 Training Tip

Break it down: practice 20m segments. Build volume gradually. This station separates the prepared from the unprepared.

5

Rowing

1000m on the Concept2 rower. Tests cardiovascular fitness and requires efficient technique.

Key Technique Points

  • • Legs-body-arms sequence (push, lean, pull)
  • • Drive hard with legs - they're your strongest muscle
  • • Recovery is arms-body-legs (reverse sequence)
  • • Maintain stroke rate around 28-32 for 1km

Common Mistakes

  • × Pulling with arms too early
  • × Over-gripping the handle
  • × Slouching at the catch (start of stroke)
  • × Rowing at too-high stroke rate

💪 Training Tip

Practice negative splits: start conservatively, finish strong. Rowing efficiency saves minutes in your total time.

6

Farmers Carry

Carry two heavy kettlebells for 200 meters. Tests grip strength, core stability, and posture.

Key Technique Points

  • • Stand tall - don't lean back or forward
  • • Shoulders down and back
  • • Short, quick steps
  • • Breathe normally, don't hold your breath

Common Mistakes

  • × Leaning back to compensate
  • × Shuffling feet (tripping hazard)
  • × Setting kettlebells down unnecessarily
  • × Not training grip endurance beforehand

💪 Training Tip

Train with heavier kettlebells than race weight. Practice walking at different speeds. Core strength is essential.

7

Lunges (Sandbag)

Walking lunges with a 10kg sandbag for 100 meters. Tests leg endurance, balance, and core strength.

Key Technique Points

  • • Front knee tracks over front foot
  • • Back knee lightly touches the ground
  • • Torso upright - sandbag stays close to chest
  • • Switch legs smoothly without stopping

Common Mistakes

  • × Leaning forward under the sandbag
  • × Front knee collapsing inward
  • × Taking too-short steps
  • × Stopping between lunges

💪 Training Tip

Build unilateral leg strength with Bulgarian split squats. Practice with a weight vest before adding sandbag complexity.

8

Wall Balls

Throw a medicine ball to a target on the wall, 100 reps for men (9kg), 80 reps for women (6kg).

Key Technique Points

  • • Full squat every rep - hips below knees
  • • Drive through legs to throw, don't just use arms
  • • Catch high and ride the ball down
  • • Breathe: inhale down, exhale on throw

Common Mistakes

  • × Not squatting deep enough (no-rep)
  • × Using arms only (wastes energy)
  • × Dropping the ball (wastes time)
  • × Not marking target height in training

💪 Training Tip

Break into sets from the start: 10×10 is better than 50, then struggling. Practice at exact competition height.

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