MOVEMENT GUIDE
HYROX exercises: All 8 workout stations explained
The eight HYROX workout stations are SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, sandbag lunges and wall balls. Each follows a 1 km run.
The official station order
The order is SkiErg, sled push, sled pull, burpee broad jumps, row, farmer’s carry, sandbag lunges and wall balls. Check the current rulebook for division-specific distances, reps and loads.
How to train the movements
Build leg and trunk strength for sleds, grip for carries, unilateral endurance for lunges and squat rhythm for wall balls. On ergs, sustainable power matters more than an explosive start.
Technique or conditioning?
Both. Poor technique wastes energy, while limited aerobic capacity causes good technique to break down under fatigue.
FREQUENTLY ASKED QUESTIONS
What exercises are in HYROX?+
SkiErg, sled push, sled pull, burpee broad jumps, row, farmer’s carry, sandbag lunges and wall balls.
Can I train HYROX at home?+
Squats, lunges, burpees, carries and basic strength can be adapted at home; sled and erg work needs equipment.
SOURCES AND EDITORIAL NOTE
This general information is based on the publicly available official race format and rulebooks. It is not medical or personal health advice; rules and loads can change by season.
GRIT8 is an independent training community and is not an official representative of any race organiser.
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