All 8 HYROX Exercises Explained: Technique, Training and Mistakes

In a nutshell: HYROX consists of eight fixed stations — SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Row, Farmers Carry, Sandbag Lunges and Wall Balls — each with its own technique, common mistakes and specific training methods. Mastering the eight movements properly saves energy throughout the entire race.

At the SkiErg, you work on an indoor ski ergometer over a distance of 1000 metres, with a pulling movement that engages arms, shoulders, back and core, supplemented with a leg power component. A common mistake is pulling exclusively with the arms without engaging the torso and legs, which leads to faster fatigue. Train this by regularly practicing on the SkiErg with attention to a full, rhythmic movement from the hips, and gradually build up the distance covered.

2. Sled Push

For the Sled Push, you push a loaded sled 50 metres across the floor, with significant strain on the upper legs, glutes and core. A common mistake is standing too upright, which reduces your power output and causes faster fatigue. Train this with a low, stable posture, short powerful strides, and gradually increase the weight of the sled during practice sessions.

3. Sled Pull

For the Sled Pull, you pull a sled 50 metres towards you via a rope, with a strong emphasis on the back, glutes and grip. A common mistake is pulling too much with the arms instead of using bodyweight. Train this by practicing the pulling motion with your weight leaned back and your legs actively involved, rather than relying purely on arm strength.

4. Burpee Broad Jumps

This exercise combines a burpee with a forward jump, over a distance of 80 metres — a tough full-body exercise with emphasis on legs, core and explosiveness. A common mistake is making the jump too small to save energy, which ultimately requires more repetitions. Train this by regularly practicing burpee broad jumps in small sets, with attention to a consistent jump distance rather than peaks and troughs.

5. Row

At the Row station, you row 1000 metres on a rowing machine, engaging the back, legs and core. A common mistake is rowing too much with the arms instead of using the leg drive, which is the main source of power in an efficient rowing stroke. Train this by practicing the leg-back-arm sequence, and gradually build up your pace so that you can maintain it for the full 1000 metres.

6. Farmers Carry

For the Farmers Carry, you carry two kettlebells or similar weights over 200 metres, with a strong emphasis on grip, core and shoulder girdle. A common mistake is adopting a bent posture to compensate for the weight, which puts unnecessary strain on the back. Train this by walking upright with shoulders back, and gradually build up the distance and weight to train your grip.

7. Sandbag Lunges

At this station, you perform 100 metres of lunges with a sandbag on your shoulders, engaging the upper legs and glutes, and adding an extra stability requirement due to the weight on the shoulders. A common mistake is making too short, shallow strides. Train this by practicing lunges with added weight, with attention to a full range of motion and a stable torso.

8. Wall Balls

For Wall Balls, you throw a medicine ball against a target height one hundred times, each time starting from a squat. According to the official movement standard, the hips must descend below the knees with each repetition. A common mistake is not performing the squat deeply enough, which can lead to a repetition being disallowed during a competition. Train this by practicing the squat-and-throw movement in sets of increasing size, with conscious attention to the required squat depth, even when you are already fatigued.

SkiErg (1000m), Sled Push (50m), Sled Pull (50m), Burpee Broad Jumps (80m), Row (1000m), Farmers Carry (200m), Sandbag Lunges (100m) and Wall Balls (100 repetitions).

Which station is most often underestimated?

Wall Balls are often underestimated: one hundred repetitions with the required squat depth, right after eight kilometres of running and seven previous stations, demand significant muscular endurance.

What is the official movement standard for Wall Balls?

The hips must descend below the knees (a squat beyond parallel) with each repetition, before the ball is thrown to the target height.

Do I need to master all stations equally well?

Ideally, yes, because a weak station can disproportionately cost a lot of time. In your training, pay extra attention to the stations you have the least experience with.

Can I practice the stations without specific HYROX equipment?

Partially, with substitute exercises such as squats, rowing variations and carrying with kettlebells. For the sled exercises and the SkiErg, it is valuable to practice with the actual equipment occasionally, for example during a HYROX group class.

Why do the weights of some stations differ per division?

The official HYROX weights vary between Open and Pro (and between men and women), so that the format remains accessible for recreational athletes and challenging for advanced athletes. For the current weights per season, consult the official HYROX rulebook.

How do I prevent a disallowed repetition for wall balls?

Ensure that your hips descend below your knees with each repetition before throwing the ball, even if you are already fatigued. Consciously practice the squat depth during your training so that it becomes automatic under fatigue.