The race / 5 min read
The eight HYROX stations, in race order
A visual guide to the race sequence and what to practice at each station, from SkiErg to wall balls.
By ARCH Training · Updated September 26, 2026
Every station follows a run. Learn the order first, then practice how each movement affects the next kilometer. For distances, weights, and standards, use the current official rulebook for your division.
01 / SkiErg
Settle into a rhythm you can sustain. Practice a full-body pull and a controlled return, then run easy enough to reset your breathing.
02 / Sled push
Find a body position that lets you drive steadily without stopping every few steps. Train on the surface and sled available to you; race friction can feel different.
03 / Sled pull
Learn to use your legs and torso to move the sled while managing the rope cleanly. Practice the movement standard before you chase speed.
04 / Burpee broad jumps
Build an efficient, repeatable floor-to-jump rhythm. A steady sequence often serves you better than sprinting the first few reps.
05 / Rowing
Use a consistent stroke and controlled effort. Practice stepping off the rower and returning to a run without a long pause.
06 / Farmers carry
Carry weight in both hands with a stable torso. Train grip and posture, then practice the leg-heavy run that follows.
07 / Sandbag lunges
Learn to hold the bag securely and make each lunge controlled. Use the current rulebook to check depth and movement standards.
08 / Wall balls
The final station rewards a sustainable squat-and-throw rhythm. Practice accurate targets and standards when you are already tired.
Race rules and standards can change. Check the current official HYROX rulebook for your event and division.