Complete reference for every weighted station in HYROX. All values sourced from the official HYROX rulebook (season 2025/26). Whether you're training for Open, Pro, or Doubles — know exactly what you'll face on race day.
Every HYROX race follows the same format: 8 x 1 km runs alternating with 8 functional workout stations. The station order is always:
| Division | Sled Push | Sled Pull | Farmers Carry | Sandbag Lunges | Wall Balls | WB Target |
|---|---|---|---|---|---|---|
| Open Women | 102 kg | 78 kg | 16 kg each | 10 kg | 4 kg | 2.7 m |
| Open Men | 152 kg | 103 kg | 24 kg each | 20 kg | 6 kg | 3 m |
| Pro Women | 152 kg | 103 kg | 24 kg each | 20 kg | 6 kg | 2.7 m |
| Pro Men | 202 kg | 153 kg | 32 kg each | 30 kg | 9 kg | 3 m |
| Doubles Women | 102 kg | 78 kg | 16 kg each | 10 kg | 4 kg | 2.7 m |
| Doubles Men | 152 kg | 103 kg | 24 kg each | 20 kg | 6 kg | 3 m |
| Doubles Mixed | 152 kg | 103 kg | 24 kg each | 20 kg | 6 kg | 3 m |
Data sourced from official HYROX rulebook. Last verified: 2026. Wall Balls are 100 reps for all divisions.
Push a weighted sled 50 meters. One of the heaviest stations — your quads and calves will feel this. Start low and drive through your legs, not your back.
Open Women
102 kg
Open Men
152 kg
Pro Women
152 kg
Pro Men
202 kg
Pull a weighted sled 50 meters using a rope hand-over-hand. Grip strength is critical — use a wide stance and pull in a steady rhythm.
Open Women
78 kg
Open Men
103 kg
Pro Women
103 kg
Pro Men
153 kg
Carry two heavy kettlebells or dumbbells for 200 meters. Grip endurance and core stability are key. Keep your shoulders packed and walk with purpose.
Open Women
2 x 16 kg
Open Men
2 x 24 kg
Pro Women
2 x 24 kg
Pro Men
2 x 32 kg
Carry a sandbag on your shoulders and lunge 100 meters. Alternate legs with each step. This station tests leg endurance and balance.
Open Women
10 kg
Open Men
20 kg
Pro Women
20 kg
Pro Men
30 kg
Perform 100 wall ball shots — squat, then throw the medicine ball to hit a target on the wall. Target height differs between divisions.
Open Women
4 kg → 2.7m target
Open Men
6 kg → 3.0m target
Pro Women
6 kg → 2.7m target
Pro Men
9 kg → 3.0m target
HyCrew tracks your time at each HYROX station on Apple Watch — see exactly where you're fast and where you need to improve.
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