Knowing the stations, and how to move through them efficiently, is the fastest way to cut minutes off your HYROX time. Below are the distances and commonly published weights for each station, plus the technique cues our coaches use.
Note: weights below reflect commonly published HYROX standards for singles. Sled weights include the sled. Standards can change between seasons, so always check the official HYROX rulebook before you race.
Weights at a glance
| Station | Distance / reps | Women Open | Men Open | Women Pro | Men Pro |
|---|---|---|---|---|---|
| 1. SkiErg | 1,000 m | Same for all | |||
| 2. Sled Push | 50 m | 102 kg | 152 kg | 152 kg | 202 kg |
| 3. Sled Pull | 50 m | 78 kg | 103 kg | 103 kg | 153 kg |
| 4. Burpee Broad Jumps | 80 m | Bodyweight | |||
| 5. Rowing | 1,000 m | Same for all | |||
| 6. Farmers Carry | 200 m | 2 × 16 kg | 2 × 24 kg | 2 × 24 kg | 2 × 32 kg |
| 7. Sandbag Lunges | 100 m | 10 kg | 20 kg | 20 kg | 30 kg |
| 8. Wall Balls | 100 reps | 4 kg | 6 kg | 6 kg | 9 kg |
1. SkiErg (1,000 m)
Hinge at the hips and drive the handles down with your lats and core, not just your arms. Keep a steady stroke rate. This is the first station, so resist the urge to sprint. Tip: set the damper moderately and focus on long, powerful pulls.
2. Sled Push (50 m)
Lean in with your arms extended or slightly bent, body at about 45°, and take short, fast, driving steps through the balls of your feet. Tip: keep moving. Restarting a stopped sled costs far more energy than a slow, steady push.
3. Sled Pull (50 m)
Stay in the athlete box and pull the rope hand over hand, using your legs and a backward lean. Lay the rope neatly behind you so you don’t trip. Tip: big steps back with each pull let your legs do the work and save your grip.
4. Burpee Broad Jumps (80 m)
Chest and thighs touch the floor, then jump forward with both feet together. Tip: find a sustainable rhythm. Stepping your feet back and forward instead of jumping them out saves energy for many athletes.
5. Rowing (1,000 m)
Sequence is legs, then body, then arms on the drive, and arms, body, legs on the way back. Tip: use this station to control your breathing before the heavy carry and lunges that follow.
6. Farmers Carry (200 m)
Stand tall, shoulders back, kettlebells close to your sides and quick short steps. Tip: grip is the limiter. Train it during the week with heavy holds and carries, and set the bells down deliberately if you need a break.
7. Sandbag Lunges (100 m)
Sandbag on your shoulders. Your back knee touches the ground on every step and you stand fully between steps. Tip: a steady, even rhythm beats fast sets with long rests. Your legs will thank you on the final run.
8. Wall Balls (100 reps)
Squat below parallel and throw the ball to hit the target, at 2.70 m for women’s Open and 3.00 m for men’s Open. Tip: break the 100 reps into planned sets, such as 25-25-20-15-15, before fatigue decides for you.
Practise them properly
Most gyms don’t have sleds, ski ergs and race-height wall-ball targets in one place. Our Bukit Kiara clubhouse is laid out around all eight stations. If you train at home, see our equipment pre-order shop.
Train with us: Naga Sport coaches HYROX athletes at Menara KLGCC, Bukit Kiara. Book a free intro session or WhatsApp a coach.
