What are the 8 exercises of HYROX?

Gym FAQs › Fitness classes

The 8 HYROX stations in order

• 1. SkiErg (1,000m): a full-body pulling movement on a ski machine.
• 2. Sled push (50m): driving a weighted sled with your legs and core.
• 3. Sled pull (50m): pulling the sled towards you with a rope, hand over hand.
• 4. Burpee broad jumps (80m): a burpee followed by a forward jump, repeated down the lane.
• 5. Rowing (1,000m): steady work on a rowing machine.
• 6. Farmers carry (200m): walking while holding a kettlebell in each hand.
• 7. Sandbag lunges (100m): walking lunges with a sandbag on your shoulders.
• 8. Wall balls (100 reps): a squat into a throw, hitting a target on the wall.

Weights depend on your division. The Open division uses moderate weights, and Pro uses heavier ones. Doubles and Relay teams split the stations between partners.

How to train for the stations

Practise each movement on its own first, then link them with running. The sled push and the wall balls catch most people out, so give them extra time. Above all, train running straight after a station, because that is where the race is won or lost.

Learn the stations at Vantage Marino

Our V-Rox classes are built around the HYROX stations, with coaches on hand to help you get the technique right. Pair them with Run Club to build your running. See our HYROX training page to find out more.