HYROX Exercises

HYROX is a rapidly growing global fitness competition that combines strength training, running, and functional movement into a single, intense challenge. It is suitable for both professional athletes and everyday fitness enthusiasts. Whether you’re preparing for your first race or just want to incorporate HYROX exercises into your workout, here’s an overview of all the stations awaiting you on this course.

We have been involved in this sport—both as retailers and competitors—since 2024. We are gradually expanding our product range and are currently experiencing a huge BOOM in this area.

Overview of all HYROX workouts

1. SkiErg – 1,000 meters

To kick off the race, you’ll face a cross-country skiing simulation on SkiErg machines. It’s an explosive yet technical movement that primarily engages your back, shoulders, triceps, and core.

2. Sled Push – pushing a sled (Heavy Sled Push)

After a kilometer of running comes a brutal test of lower-body strength – pushing a heavy sled for a distance of 50 meters. Competitors push weights according to their category. In the OPEN category, men push 152 kg and women 102 kg. In the PRO category, men push 202 kg and women 152 kg.

3. Sled Pull – Heavy Sled Pull

This is immediately followed by pulling a sled—this time using a rope and walking backward. You’ll engage your back, arms, legs, and, above all, your grip strength. The weights on the sled are again set according to category. In the OPEN category, men pull 102 kg and women 78 kg. In the PRO category, men pull 152 kg and women 103 kg.

4. Burpee Broad Jumps – burpee jumps

This combination of burpees and forward jumps will test you both physically and mentally. The goal is to cover a total of 80 meters with these explosive movements. This is likely the most demanding station, and it’s not one to be underestimated.

5. Rowing – 1,000 meters

On the rowing machine, you’ll engage your entire body once again. Every stroke counts—technique, breathing, and force distribution are key.

6. Farmers Carry – carrying kettlebells

You hold a heavy kettlebell in each hand and carry them along a 200-meter course. A challenge for your grip, shoulders, core, and lower back.

7. Sandbag Lunges – lunges with a sandbag

You have a sandbag on your back and 100 meters of lunges ahead of you. Your legs are burning, you’re out of breath – but you must stay mentally strong. For the OPEN category, the weight is 20 kg for men and 10 kg for women. In the PRO category, it’s a maximum of 30 kg for men and 20 kg for women.

8. Wall Balls – medicine ball throws at a target

The end of the race is iconic – 100 wall balls. The combination of a squat and a ball throw will test you to the very last drop of strength. Men in the OPEN category throw a 6 kg ball at a 3 m target, while women throw a 4 kg ball at a 2.7 m target. In the PRO category, the weight is 9 kg for men and 6 kg for women.

Race Structure

The race consists of eight 1-kilometer running segments. Between each run, there is one functional station, for a total of 8 workout zones. Everything takes place inside the hall, so each competitor completes an 8 km run and 8 different workouts.

TIP: If you’re getting ready for your first race, we’ve prepared another article dedicated to preparation.

Conclusion

HYROX is a unique combination of endurance, strength, and mental resilience. The race is superbly organized, the atmosphere on site is electric, and thanks to its clearly defined structure, you can compare your performance with others around the world. Whether you’re preparing for your first HYROX or just looking for new training challenges, the exercises from this race will help you take your training to the next level.

So, are you ready for HYROX?