A Hyrox race alternates 8km of running (8 x 1km segments) with 8 functional stations, always in the same order. Understanding each station in depth — its technique, its pitfalls, its real difficulty level — is the best way to approach your preparation with confidence.
This format, identical in every city where a race takes place, allows for targeted preparation impossible in disciplines with a variable format: you know exactly, from the start of your preparation, what you need to work on and in what order the effort will present itself on race day.
1. SkiErg — 1000m
The movement
A cross-country skiing simulation on a cable machine. Power comes from engaging the core and legs, not just the arms — the most frequent beginner mistake is pulling with the shoulders alone, which fatigues quickly. This opening station sets the tone for the entire race: athletes who mismanage their effort here often pay for it on later, more demanding stations.
2. Sled Push
The movement
Pushing a loaded sled over a set distance. Flat back, arms extended, the push comes from the legs. One of the most demanding stations in terms of load, often dreaded by beginners.
3. Sled Pull
The movement
Pulling the same sled with a rope, walking backward. Heavily engages the back and forearms (grip often becomes the limiting factor before the legs themselves).
4. Burpees Broad Jump
The movement
A burpee followed by a broad jump, repeated over a set distance. A bodyweight movement, but very costly in energy — landing technique largely determines effort economy on this station.
5. Rowing — 1000m
The movement
Classic rowing. The correct technical sequence is legs, then torso, then arms on the pull, and the reverse on the return. A wrong sequence wastes enormous energy over 1000m.
6. Farmers Carry
The movement
Carrying heavy loads over a set distance. Shoulders down, chest up: it's posture, more than raw strength, that determines success on this station.
7. Sandbag Lunges
The movement
Lunges with a sandbag on the shoulders. Arriving late in the race, on already fatigued legs, this is a station where technique degrades quickly if it hasn't been sufficiently automated in training.
8. Wall Balls
The movement
A squat followed by a medicine ball throw at an elevated target, repeated for a set number of reps. This is the final station — arriving after all the preceding effort, it's unanimously considered one of the hardest mentally.
How these stations differ between categories
The 8 movements stay the same regardless of race category (Open, Pro, Doubles), but the loads applied vary significantly. The Open category offers reduced loads, designed to let you discover the full format without load becoming the limiting factor. The Pro category applies the discipline's reference loads, considerably more demanding, reserved for athletes already experienced with the format.
This distinction matters to know before choosing your registration category: better to start in Open with manageable loads than register in Pro and discover on race day that certain stations become unmanageable due to insufficient preparation on the real loads required.
Equipment needed to train for each
Not all stations require the same level of specific equipment. SkiErg, Rowing, and Sled require access to an equipped gym — hard to simulate effectively without the exact equipment. Conversely, Burpees Broad Jump require no equipment, and Wall Balls as well as Farmers Carry can be trained at home with basic gear (a medicine ball or similar load, jugs or dumbbells for carrying).
This reality directly shapes your preparation strategy: prioritize occasional access to an equipped gym for the stations that truly require it, while training the rest independently the rest of the week.
How to prioritize your training on these 8 movements
You don't need to perfectly master all 8 movements before starting to train — it's actually the opposite: it's by regularly exposing yourself to each of them that technique settles in. A structured program generally rotates through these 8 movements over several weeks, so each is worked multiple times before race day.
A reasonable approach is to identify, after a few weeks of training, the 2 or 3 movements that pose the most personal difficulty, and dedicate slightly more work time to them, without entirely neglecting the rest of the rotation.
Work through all 8 movements, one at a time
ZONE8's free program rotates through these 8 stations over 8 weeks, with real technical progression on each.
Start FreeFAQ
What is the hardest station in Hyrox?
Opinions vary, but Wall Balls and Sled Push most often come up as the most dreaded.
In what order do the stations happen?
The order is always the same: SkiErg, Sled Push, Sled Pull, Burpees Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, then Wall Balls.
Do you need to master all 8 movements before signing up?
Perfect mastery isn't mandatory, but minimal technical familiarity avoids wasted time and injuries.
This content is provided for informational purposes and does not replace the advice of a healthcare professional or certified coach.