HYROX Station Breakdown: Master Every Exercise

Every HYROX race features the same 8 workout stations. Mastering each one is essential for a successful race. Here's everything you need to know.

The Movement

Standing position, pull down on the handles while hinging at the hips, driving through the legs.

Key Technique Points

• Rhythm over power - Find a sustainable pace
• Use your legs - Don't just arm pull
• Breathe rhythmically - Exhale on the pull

Common Mistakes

• Going too fast at the start
• Pulling with arms only
• Holding breath

Training Tip

Practice 1000m pieces at race pace. Target 4:00-4:30 for competitive times.

The Movement

Push a weighted sled (152kg men, 102kg women) for 50 meters.

Key Technique Points

• Low body position - Lean into the sled
• Small quick steps - Don't overstride
• Arms locked - Drive through your legs

Common Mistakes

• Standing too upright
• Stopping mid-push
• Looking down at feet

Training Tip

Practice with heavy sleds. Even short pushes build the specific strength needed.

The Movement

Pull the same sled back 50 meters using a rope, hand over hand.

Key Technique Points

• Sit back - Use your bodyweight
• Quick hands - Maintain rhythm
• Stay low - Better leverage

Common Mistakes

• Standing upright
• Pulling with arms only
• Letting rope slip

Training Tip

Build grip endurance. Practice rope pulls and dead hangs regularly.

The Movement

Perform a burpee, then broad jump forward. Repeat for 80 meters.

Key Technique Points

• Efficient burpee - Chest to floor, quick up
• Controlled jump - Don't max out each jump
• Stay consistent - Same rhythm throughout

Common Mistakes

• Jumping too aggressively
• Slow burpee transitions
• Losing count of distance

Training Tip

Practice sets of 10-15 to build muscular endurance and technique.

The Movement

Row 1000 meters on a Concept2 rower.

Key Technique Points

• Legs-back-arms - Proper sequence
• Sustainable pace - This is mid-race, manage fatigue
• Breathe - One breath per stroke works well

Common Mistakes

• Starting too fast
• Poor sequence (pulling with arms first)
• Short strokes

Training Tip

Target 4:00-4:30 for men, 4:30-5:00 for women at race pace.

The Movement

Carry kettlebells (32kg each for men, 24kg for women) for 200 meters.

Key Technique Points

• Tall posture - Don't lean forward
• Grip tight - Hook grip helps
• Quick steps - Shorter stride, faster turnover

Common Mistakes

• Grip failure (dropping weights)
• Walking too slow
• Poor posture

Training Tip

Build grip strength with dead hangs, farmers carries, and hook grip practice.

The Movement

Lunge 100 meters carrying a sandbag on your shoulder (20kg men, 10kg women).

Key Technique Points

• Switch shoulders - Alternate at 50m
• Full lunge depth - Knee touches ground
• Stay balanced - Don't wobble

Common Mistakes

• Short lunges (no count)
• Losing balance
• Not switching shoulders

Training Tip

Practice weighted lunges weekly. Build unilateral leg strength.

The Movement

Squat with a medicine ball (9kg men, 6kg women) and throw it to a 3m/2.7m target. 100 reps for men, 75 for women.

Key Technique Points

• Break it up - Sets of 20-25
• Catch smoothly - Don't fight the ball
• Breathe on the throw - Exhale as you release

Common Mistakes

• Trying to do all at once
• Shallow squats (no count)
• Missing the target

Training Tip

Practice high-rep sets. Build wall ball endurance with sets of 30-50.

FORMD identifies your weakest stations so you can focus your training. Don't waste time on stations you're already good at—target your risk areas for maximum improvement.

Download FORMD to see which stations need the most work.