HYROX Station Cheat Sheet

Want to race HYROX smarter, not just harder? This HYROX Station Cheat Sheet breaks down every station so you know exactly what to expect, how to stay inside the rules, which technique options make sense for your body and fitness, and how to train each station with purpose.

Whether you’re preparing for your first HYROX or trying to shave minutes off your next race, this guide will help you move more efficiently and avoid costly penalties.

Important note: HYROX updates movement standards and penalties from time to time, so always check the current official rulebook before race day.

Station 1: SkiErg

The SkiErg is the first station of the race and a fast way to spike your heart rate if you go out too hard. It looks simple, but good pacing and clean mechanics matter. The goal is to cover 1,000 meters efficiently while keeping enough in reserve for the stations ahead.

The rules

Distance: 1,000 meters
The monitor is reset by a judge before you begin.
Both feet must stay on the SkiErg platform during the exercise.
Your heels can hang over the back edge of the platform, but they cannot touch the floor.
When you finish, remain on the platform and raise your arm for the judge.
Only leave once the judge confirms completion.
Damper is preset to 6, though racers can adjust it.

Technique variations

1. Double-pole power stroke
This is the standard SkiErg technique: strong lat drive, core brace, and aggressive hip hinge. Best for athletes with good upper-body strength and enough engine to hold pressure without redlining.

2. Higher-cadence, lighter-pull style
This uses slightly shorter, quicker strokes with less force per pull. Best for smaller athletes, runners, and people who blow up when they try to muscle every rep.

3. More leg-assisted hinge pattern
This style uses a more obvious knee bend and hip drive to spread the work beyond the shoulders and arms. Best for athletes with strong posterior chains and for anyone trying to protect tired arms before sleds.

Hacks

Treat the first 250m like controlled setup, not a sprint.
Keep your hands relaxed to avoid burning your grip early.
Think “pull down, recover smooth” rather than yanking every stroke.
If you are a runner with limited upper-body strength, focus on rhythm over force.
Use the final 100–150m to prepare for the transition, not to empty the tank.

Key Exercises

SkiErg intervals

SkiErg intervals are repeated efforts on the SkiErg, usually over 250m to 500m. Stand tall, grab the handles, drive them down by hinging at the hips and pulling through the lats, then return under control and repeat for the set distance. This is the most specific way to train the station.

Straight-arm lat pulldowns

This is a cable exercise where you keep your elbows nearly straight and pull the bar from shoulder height down toward your thighs. Stand facing the cable stack, brace your core, soften your knees, and pull with your lats instead of bending the arms too much. It helps build the pulling pattern used on the SkiErg.

Medicine ball slams

Hold a medicine ball overhead, rise tall, then slam it hard into the floor by driving through the core, shoulders, and hips. Catch or pick it up safely and repeat with the same aggressive pattern. It teaches strong top-to-bottom power similar to the SkiErg stroke.

Banded high-to-low pulls

Attach a band above head height and pull it down on a diagonal or straight line toward your hips. Keep your ribs down, brace your trunk, and move smoothly through each rep instead of yanking. This is a simple way to rehearse the same direction of force as the SkiErg.

Dead bug with pulldown

Lie on your back with your lower back pressed gently into the floor while holding a band or cable above you. Extend one leg at a time while pulling the handle down without letting your ribs flare or your back arch. It builds trunk control for stronger SkiErg mechanics.

Station 2: Sled Push

The sled push is one of the most decisive stations in HYROX. It is brutally simple: move a heavy sled for 50 meters. If you lose body position, it gets expensive fast.

The rules

Distance: 50 meters total, completed as 4 x 12.5m lanes.
Weight: Open Women / Doubles Women 102 kg, Open Men / Doubles Men / Doubles Mixed 152 kg, Pro Women / Pro Doubles Women 152 kg, Pro Men / Pro Doubles Men 202 kg.
All sled push weights are including sled.
You must use the assigned lane.
Both you and the sled must be completely behind the white line before starting.
You and the sled must stay within your designated lane.
The sled must completely pass the 12.5m mark before changing direction.
If you fail to complete one of the 12.5 m lengths, you receive a 3-minute penalty for each missed length.
Other infringements follow a warning, then 15-second penalty structure.
Missing a 12.5 m length does not receive a warning first; it carries an automatic 3-minute penalty for each missed length.

Technique variations

1. Low-handle drive
Hands low, torso angled forward, short piston-like steps. Best for stronger, more powerful athletes who can maintain leg drive and body tension.

2. High-handle push
Hands slightly higher, chest more upright, slightly longer steps. Best for taller athletes or those who struggle to keep their heels driving from a very low position.

3. Choppy turnover push
Short, rapid steps with constant pressure. Best for athletes who lose momentum when they overstride and for those with strong aerobic support but less absolute force.

Hacks

First movement should be a deliberate drive, not a frantic shove.
Keep your hips behind you and push through the floor.
Shorter steps are usually better than trying to “stride” the sled.
If the sled stalls, do not panic. Reset body angle and keep pressure constant.
Practice on the surface you will race on whenever possible because turf feel matters.

Key Exercises

Heavy sled pushes

Load a sled heavy enough that it forces you to lean and drive properly. Hold the handles, keep your body at a forward angle, take short powerful steps, and keep pressure constant all the way through the push. This is the closest match to the race station.

Wall drives or marching drills

Stand facing a wall with your hands on it and your body leaning forward in a straight line. Drive one knee up, then switch legs while keeping the trunk stiff and the heel punching back. This teaches the body angle and leg action needed for the sled push.

Heavy leg press

Sit in a leg press machine with your feet about hip-width apart on the platform. Lower the sled under control until your knees are bent, then drive it away powerfully without locking out carelessly. This builds the leg force needed for heavy pushing.

Front squat

Hold a barbell across the front of your shoulders with elbows high, sit down into a squat, then stand back up while keeping your chest lifted. Move under control on the way down and drive hard through the floor on the way up. It strengthens quads and posture for the sled push.

Prowler push intervals

Use a prowler or lighter sled and push for repeated distances with short recovery periods. Stay low, keep the feet moving, and focus on maintaining effort when your legs start to burn. This builds race-specific conditioning for the station.

Station 3: Sled Pull

The sled pull rewards good leverage and rhythm more than brute force alone. You pull the sled for 50 meters over four lanes, and bad footwork or wasted rope management can cost a lot of time.

The rules

Distance: 50 meters total, completed as 4 x 12.5m lanes.
Weight: Open Women / Doubles Women 78 kg, Open Men / Doubles Men / Doubles Mixed 103 kg, Pro Women / Pro Doubles Women 103 kg, Pro Men / Pro Doubles Men 153 kg.
All sled pull weights are including sled.
You must use the assigned lane.
You and the sled must begin within your racers box.
Do not step on the front or back solid line of the racers box while holding the rope.
The sled must completely pass the 12.5m mark before direction changes.
You must remain standing at all times; no seated or kneeling pulls.
The rope must remain in your lane and not interfere with others.
If you fail to complete one of the 12.5 m lengths, you receive a 3-minute penalty for each missed length.
Other infringements follow a warning, then 15-second penalties apply.
Missing a 12.5 m length does not receive a warning first; it carries an automatic 3-minute penalty for each missed length.

Technique variations

1. Hand-over-hand pull with backward walk
Use a strong lean, brace the trunk, and keep stepping back as you pull. Best for athletes with decent upper-body pulling strength and coordination.

2. Lean-back and reset rhythm
Pull hard for a few aggressive rope cycles, then quickly reset the hands. Best for stronger athletes who can create big bursts of force.

3. Lower-body dominant pull
Use a deep athletic stance and let the legs do more of the work while the arms guide the rope. Best for athletes with better leg strength than upper-body endurance.

Hacks

Think “sit back without sitting down.”
Keep the rope organized so you do not waste time stepping on it.
Many athletes lose time by standing too upright.
Pull through the hips and core, not just the biceps.
Train the turn and transition between lengths, not just the pull itself.

Key Exercises

Heavy sled pulls

Attach a rope to a sled and pull it toward you for measured distances. Lean back in an athletic stance, stay standing, and pull hand over hand while keeping the rope tidy. This is the most direct way to prepare for the station.

Seated cable rows

Sit at a row machine or cable station with your feet braced and chest tall. Pull the handle toward your lower ribs, squeeze your back, then return the handle under control. This builds general pulling strength for the sled pull.

Rope pulls on a sled or cable machine

Use a battle rope, thick rope, or cable rope attachment and pull it hand over hand from a braced stance. Focus on a consistent rhythm and clean hand changes instead of rushing. This improves rope coordination and grip.

Romanian deadlifts

Hold a barbell or dumbbells in front of your thighs, push your hips back, and lower the weight down your legs while keeping a flat back and soft knees. Stand back up by driving the hips through. It strengthens the posterior chain used to hold a strong pulling position.

Isometric split-stance rows

Take a split stance, hold that position still, and row a cable or band without letting your torso twist. Keep the front foot planted, hips square, and core braced throughout the set. This teaches full-body stability while pulling.

Station 4: Burpee Broad Jump

Burpee broad jumps are where rhythm and movement economy become everything. You need to cover 80 meters by completing a chest-to-floor burpee and then broad jumping forward. This station punishes wasted motion.

The rules

Distance: 80 meters
Each rep starts with a burpee.
Chest must clearly touch the ground.
Hands must start behind the line on the first burpee of each section.
For subsequent burpees, hands can be no more than 30 cm in front of the toes.
Feet cannot overstep beyond the fingertips when jumping or stepping out of the burpee.
During the broad jump, both feet must take off and land parallel.
No staggered foot positions, extra steps, or shuffles.
The station is complete only when you jump fully over the finish line.
First infringement is a warning, then 15-second penalties apply.

Technique variations

1. Jump back, jump up
This is the fastest and most aggressive version. You drop to the floor, jump both feet back into the burpee, then jump both feet back in under the hips before standing and broad jumping forward. It works best for lighter, springier athletes with good coordination and enough engine to hold that rhythm.

2. Jump back, step up
You still jump the feet back into the burpee, but instead of snapping both feet back in together, you step one foot forward and then the other before standing and jumping. This is a good option for athletes who want to move well but need a little more control coming off the floor.

3. Step back, step up
Instead of jumping the feet back, you step them back one at a time and then step them back in the same way before standing and broad jumping. This is usually the most sustainable option for bigger athletes, first-timers, or anyone trying to keep heart rate under control.

4. Continuous elastic style
This is less about how you get to the floor and more about how you link the whole movement together. The goal is a smooth drop, quick rebound, and flowing jump with as little pause as possible. It suits athletes who are naturally reactive and want to keep momentum.

5. Long-jump emphasis
This variation uses a slightly more deliberate setup so you can cover more distance with each broad jump. It can work well for powerful athletes with good control, but it only pays off if you can keep the jumps legal and repeatable under fatigue.

Hacks

Most people go too hard in the first 20 meters.
Aim for repeatable distance, not your longest possible jump every rep.
Use the knee-assisted rise if it helps you stay smooth.
Practice the exact rule standard, especially hand placement and jump landing.
Exhale on the floor and again on the jump to control breathing.

Key Exercises

Burpee broad jump repeats

Mark out a set distance and move through repeated burpee broad jumps exactly as you would in the race. Drop the chest to the floor, stand or rebound smoothly, and jump forward with both feet landing together. This is the most specific prep for the station.

Broad jumps

Start in a quarter squat, swing the arms, and jump forward as far as you can while landing softly with both feet. Reset between reps so each jump is clean and controlled. This builds horizontal power.

Sprawls to jump

Drop the hands to the floor, kick the feet back into a plank or burpee-style sprawl, then pop back up into a fast jump. Keep the movement smooth and quick without letting the hips sag. This trains the floor-to-jump transition.

Box jump broad jump combinations

Jump onto a box, step down safely, then go straight into a broad jump. Keep each landing balanced and use the arms well on both jumps. This builds explosiveness and coordination under fatigue.

Thruster-to-burpee conditioning sets

Perform a set number of thrusters, then go straight into burpees or burpee broad jumps. Use a manageable weight, stay technically clean, and keep moving across rounds. This helps prepare for the breathing stress of the station.

Station 5: Row

The row is another 1,000 meter station, but unlike the SkiErg it comes later in the race when your legs and lungs are already loaded. Efficient power and pacing matter more than chasing a flashy split.

The rules

Distance: 1,000 meters
The monitor is reset by the judging team.
Feet must be on the footplates and your backside on the seat before taking the handle.
Feet must remain on the footplates at all times.
After 1,000m, remain seated and raise your arm for the judge.
Only leave after the judge confirms completion.
Damper is preset to 6, but can be adjusted.
Footplates are preset to position 4, but racers may adjust them.
First infringement is a warning, then 15-second penalties apply.

Technique variations

1. Traditional powerful drive
Strong leg push, then body swing, then arm finish. Best for athletes with decent rowing skill and strong legs who can generate power without spiking lactate too hard.

2. Shorter race-rate stroke
A slightly shorter stroke at a higher cadence. Best for smaller athletes or less experienced rowers who lose shape on long strokes.

3. Conservative pacing row
Lower stroke rate, controlled split, smooth breathing. Best for athletes who tend to blow up and for those who know the carry, lunge, and wall balls are bigger weaknesses.

Hacks

Do not chase your freshest 500m split from training.
Lead with the legs, not the arms.
Relax the recovery so every stroke is not a fight.
Use the row to regain control if you paced the burpees badly.
Stand up only after the judge confirms completion.

Key Exercises

500m to 1,000m row repeats

These are structured repeats on the rowing machine over the same sort of distance you race. Strap in, push through the legs first, then lean back slightly and finish with the arms before reversing the order on the recovery. This is the most direct rowing prep you can do.

Tempo rowing with controlled stroke rate

Row continuously at a steady effort while keeping your stroke rate in a set range, such as 22 to 26 strokes per minute. Focus on smooth power and a relaxed recovery rather than sprinting. This teaches pacing and efficiency.

Seated cable row

Sit tall at a cable station, brace your trunk, and pull the handle toward your torso before returning it slowly. Avoid shrugging the shoulders or jerking the weight. It helps strengthen the back for a better rowing finish.

Romanian deadlift

Hold a barbell or dumbbells, hinge at the hips, and lower the weight while keeping the spine neutral and the bar close to the legs. Drive the hips through to stand back up. This builds posterior-chain strength for rowing posture and power.

Row + run brick sessions

Alternate set row distances with short runs, such as 500m row then 400m run. Try to settle into good technique quickly after each transition. This prepares you for rowing when your breathing is already high.

Station 6: Farmers Carry

The farmers carry is 200 meters of grip, posture, and composure under fatigue. It looks basic, but athletes often leak time here by carrying inefficiently or letting posture collapse.

The rules

Distance: 200 meters
Weight: Open Women / Doubles Women 2 x 16 kg, Open Men / Doubles Men / Doubles Mixed 2 x 24 kg, Pro Women / Pro Doubles Women 2 x 24 kg, Pro Men / Pro Doubles Men 2 x 32 kg.
The carry begins and ends with removing and returning the kettlebells from the marked box.
You must carry both kettlebells while moving.
Kettlebells are carried with arms extended by your sides.
You may put them down to rest, but they must not move forward when set down.
The station is complete once you carry them across the finish line and return them upright to the correct box.
Each missing lap is a 3-minute penalty.
Failing to return kettlebells correctly is a 30-second penalty.
Using the wrong weight requires repeating the station or risks disqualification.

Technique variations

1. Unbroken carry
Pick up and keep moving until the station is done. Best for athletes with strong grip endurance and good trunk stiffness.

2. Planned micro-break strategy
Use short, pre-planned drops before grip completely fails. Best for athletes whose grip is the limiter, especially after a hard row.

3. Fast-turn, controlled pace style
Walk at a steady pace but focus on efficient turns and quick re-acceleration. Best for athletes who are not elite grippers but can save time through race craft.

Hacks

Think “tall chest, ribs down, quick feet.”
Do not wait until total grip failure to rest.
Turning cleanly can save more time than sprinting the straightaways.
Chalk your hands beforehand if allowed in your race setup, but know the station-specific rules.
Farmers carry is as much trunk endurance as grip endurance.

Key Exercises

Heavy farmers carries

Pick up a heavy dumbbell or kettlebell in each hand and walk for distance or time without letting your posture collapse. Keep the shoulders down, chest tall, and steps controlled rather than rushing. This is the closest match to the race station.

Suitcase carries

Hold one heavy kettlebell or dumbbell in one hand and walk while staying upright. Do not lean toward or away from the weight, and switch sides each set. This builds one-sided trunk control and grip.

Trap bar carries

Stand inside a trap bar, lift it from the floor with good deadlift form, and walk for distance under control. Keep the core tight and take steady steps without banging the frame around. This lets you overload the carry pattern safely.

Dead hangs or towel hangs

Hang from a pull-up bar with both hands, either directly on the bar or gripping towels draped over it. Keep your shoulders active and hold for as long as you can with control. This is a simple way to build grip endurance.

Heavy shrugs with timed holds

Hold heavy dumbbells or a trap bar, shrug the shoulders up slightly, then settle into a strong carry position and hold for time. Keep the neck relaxed and the ribs down. This builds upper-body endurance for heavy carries.

Station 7: Sandbag Lunge

The sandbag lunge is 100 meters of leg endurance, trunk control, and rule discipline. It often becomes a slow-motion grind, especially for athletes with weak quads, poor single-leg stability, or limited trunk endurance.

The rules

Distance: 100 meters
Weight: Open Women / Doubles Women 10 kg, Open Men / Doubles Men / Doubles Mixed 20 kg, Pro Women / Pro Doubles Women 20 kg, Pro Men / Pro Doubles Men 30 kg.
The station begins by removing the bag from the marked area and ends by returning it there.
Start tall with both feet behind the line before the first lunge.
The trailing knee must clearly touch the ground on each rep.
Every rep ends standing tall with knees and hips fully extended.
Lunges must alternate.
You may lunge continuously or reset with both feet parallel between reps.
No extra steps or shuffles between repetitions.
Your front foot must completely cross the white line at the end of each lane.
The sandbag must remain on both shoulders at all times.
Putting the sandbag down during the station gets a 15-second penalty immediately; a second infringement is disqualification.
First general infringement is a warning, then 15-second penalties apply.

Technique variations

1. Continuous marching lunge
Minimal pause between reps, smooth forward rhythm. Best for athletes with good balance, leg endurance, and enough breathing control to stay moving.

2. Reset-each-rep lunge
Bring feet together between reps and re-brace every time. Best for first-timers, taller athletes, and anyone who loses stability under fatigue.

3. Slightly shorter-step lunge
More compact steps reduce time under instability and can make it easier to stand up. Best for athletes with less hip mobility or tired legs, as long as knee touch and full extension stay clean.

Hacks

The biggest mistake is rushing and losing standards.
Re-brace the trunk before every rep when fatigue gets high.
If your upper back is weak, the bag will feel twice as heavy.
Practice turning and restarting behind the line.
Do not drop the bag in the turn zone.

Key Exercises

Sandbag walking lunges

Place a sandbag across both shoulders, stand tall, then step into alternating lunges while moving forward. Let the back knee touch lightly, stand fully between reps, and keep the trunk braced. This is the most specific prep for the station.

Front rack lunges

Hold dumbbells, kettlebells, or a barbell in a front rack position and perform alternating lunges. Keep the elbows up, chest tall, and control each step so the knee touches cleanly. This builds lunge strength with more trunk demand.

Bulgarian split squats

Place one foot behind you on a bench and lower into a split squat on the front leg. Keep most of the weight on the front foot and stand back up under control. This builds single-leg strength for stronger lunges.

Step-ups

Step onto a box or bench with one foot, drive through the whole foot, and bring yourself fully upright before stepping back down. Alternate legs or complete all reps on one side first. This helps build leg endurance and stability.

Jumping split squats

Start in a split squat stance with one foot forward and one foot back. Drop into the split squat, then jump explosively and switch legs in the air so you land with the opposite foot forward, absorbing the landing before the next rep. This builds single-leg power and resilience for lunging.

Zercher carries or marches

Hold a sandbag or barbell in the crooks of your elbows and either walk or march in place. Stay tall, brace hard, and avoid letting the load pull you forward. This builds trunk strength for carrying a bag under fatigue.

Station 8: Wall Balls

Wall balls are the final station and one of the biggest race deciders. After everything that came before, you still need to squat below parallel and hit the target for 100 reps. This station punishes bad pacing, weak squat endurance, and poor rep strategy.

The rules

Reps: 100
Weight and target height: Open Women / Doubles Women 4 kg to 2.70 m, Open Men / Doubles Men / Doubles Mixed 6 kg to 3.00 m, Pro Women / Pro Doubles Women 6 kg to 2.70 m, Pro Men / Pro Doubles Men 9 kg to 3.00 m.
Start standing tall with hips and knees extended, holding the ball with both hands.
You cannot pick it up and immediately throw it without first standing tall.
Every rep requires a squat below parallel, then a throw with both hands to the correct target.
The ball must strike the designated target.
After the ball hits the target, you may catch it or let it drop to the floor before the next rep.
If you let it bounce, you cannot catch the bounce and continue directly into the next rep.
Judges or the digital target system determine valid reps and no-reps.
There are no warnings here: it is either a rep or a no-rep.
If you leave the wall ball station without 100 valid reps completed, you receive a 15-second penalty for each rep you are short.
Powdered chalk at the wall ball station can trigger a 2-minute penalty.

Technique variations

1. Catch-and-cycle style
Catch the ball and move directly into the next rep. Best for athletes with good squat endurance, rhythm, and coordination.

2. Broken-set strategy
Planned rep chunks like 25/25/20/15/15 or shorter early sets. You might catch-and-cycle within each set, then let the ball drop and reset between sets when needed. This is usually the smartest strategy for most athletes, especially when heart rate is high at the end of the race.

3. Unbroken strategy
This means aiming to complete all 100 reps without putting the ball down or taking a planned break. There is a lot of HYROX culture around going unbroken because it looks strong and can be a real separator for top athletes, but it is only a smart option if you truly have the squat endurance, breathing control, and accuracy to hold your standard all the way through. For most athletes, chasing unbroken when you do not own it can backfire badly.

Hacks

Catch the ball as you are moving down into the squat so the catch and descent become one smooth motion.
Do not start with a hero set unless you know you own this station.
Aim your eyes at the strike zone, not above it.
Use your legs to drive the ball, not just your shoulders.
If you are flirting with no-reps, slow down before the judge slows you down.
Have a rep-break plan before race day.

Key Exercises

Wall ball intervals

Perform wall balls in repeated sets such as 15 to 30 reps with short rest. Squat below parallel, stand hard, and throw the ball to the correct target each rep while keeping your rhythm. This is the most specific way to train the station.

Thrusters

Hold a barbell or dumbbells at the shoulders, squat down, then drive up and press the weight overhead in one smooth motion. Keep the core tight and let the legs power the press. This trains the squat-to-press pattern used in wall balls.

Front squats

Rack a barbell on the front of the shoulders, descend into a full squat, and stand back up while keeping the elbows lifted. Stay balanced through the mid-foot and avoid collapsing forward. This builds squat strength and posture.

Goblet squats

Hold a kettlebell or dumbbell tight to your chest and squat below parallel before standing back up. Keep the chest up and knees tracking over the toes. This is a simple way to build clean squat mechanics.

Wall-ball after run intervals

Run first, then go straight into a set of wall balls while your breathing is already high. Focus on regaining rhythm quickly and keeping reps clean under fatigue. This helps mimic the final station of the race.

Quick Strategy Notes Across All Stations

Race-day success in HYROX is not just about fitness. It is about fitness under rules.
Practice the standards exactly as they are judged.
Learn which stations reward aggression and which reward restraint.
Build transitions into training, because many athletes lose time between stations, not only inside them.
The best technique is the one that is both fast and repeatable under fatigue.

Train Smarter for Your Next HYROX

Want help preparing for HYROX with smarter programming, better station strategy, and more race-specific fitness? Explore the coaching, programs, and resources at This Rox Life.