FirstRox HYROX guide
The 8 HYROX stations
Each station follows a 1 km run. Learn the technique, the pacing and the mistakes to avoid.
Station 1 · 1000 m
SkiErg
1,000 m on the SkiErg, the first station after Run 1.
Read the guide → Station 2 · 50 mSled Push
50 m sled push, in four 12.5 m lengths.
Read the guide → Station 3 · 50 mSled Pull
50 m sled pull using a rope, athlete moving backwards or planted.
Read the guide → Station 4 · 80 mBurpee Broad Jumps
80 m of burpees into a broad jump.
Read the guide → Station 5 · 1000 mRowing
1,000 m on the rowing ergometer.
Read the guide → Station 6 · 200 mFarmers Carry
200 m carry with a kettlebell in each hand.
Read the guide → Station 7 · 100 mSandbag Lunges
100 m walking lunges with a sandbag on the shoulders.
Read the guide → Station 8 · 100 repsWall Balls
100 wall ball reps to a target, the final station.
Read the guide →