What are the HYROX Pro weights for men?

For Men's Pro: Sled Push 202kg, Sled Pull 153kg, Farmers Carry 2x32kg, Sandbag 30kg, Wall Ball 9kg.

What are the HYROX Pro weights for women?

For Women's Pro: Sled Push 152kg, Sled Pull 103kg, Farmers Carry 2x24kg, Sandbag 20kg, Wall Ball 6kg.

How many wall balls do you do in HYROX?

All HYROX athletes complete 100 wall ball repetitions, regardless of division (Open or Pro). The ball does not need to be caught.

What is the Wall Ball target height in HYROX?

Men hit a 3.00m target height. Women hit a 2.70m target height.

What happens if you break a rule in HYROX?

Penalties range from formal warnings, to 15-second, 1-minute, 2-minute, or multi-minute time penalties, up to disqualification for serious violations like starting in the wrong wave, using the wrong weight without repeating the station, or leaving a station before it's complete.

Can you wear headphones during HYROX?

No. HYROX rules prohibit the use of headphones, earbuds, or any audio devices during the race. Athletes must be able to hear judges and announcements at all times. Wearing headphones is grounds for a time penalty or disqualification.

What are the HYROX weights for women?

Women's Open: Sled Push 102kg, Sled Pull 78kg, Farmers Carry 2x16kg, Sandbag 10kg, Wall Ball 4kg (target 2.7m). Women's Pro: Sled Push 152kg, Sled Pull 103kg, Farmers Carry 2x24kg, Sandbag 20kg, Wall Ball 6kg (target 2.7m).

What are all the HYROX weights and distances?

Every HYROX race covers 8x1km running plus 8 functional stations: 1000m SkiErg, 50m Sled Push, 50m Sled Pull, 80m Burpee Broad Jump, 1000m Rowing, 200m Farmers Carry, 100m Sandbag Lunges, and 100 Wall Balls. Equipment weights vary by division (Open, Pro, Doubles, Relay, Adaptive).

What are the HYROX relay rules?

HYROX Relay is a 4-person team. Each athlete completes 2 of the 8 run+station rounds, with mandatory tag-offs in the transition zone. All four members must be the same gender (Mixed Relay allows two men and two women). Relay equipment weights match the Open division for the relevant gender.

What is the wall ball weight for HYROX?

Men's Open: 6kg wall ball to a 3.0m target. Men's Pro: 9kg to 3.0m. Women's Open: 4kg to 2.7m. Women's Pro: 6kg to 2.7m. All categories complete 100 reps with hip crease below knee on each rep.

How many burpee broad jumps do you do in 80m of HYROX?

The 80m Burpee Broad Jump station typically requires 22-28 reps depending on jump distance, since each rep must clear the start line of the next jump from the landing position. There is no fixed rep count — you must cover 80m total.

What is the official HYROX rule book?

HYROX publishes four official rulebooks for Season 26/27: Singles, Doubles, Relay, and Adaptive, alongside the Anti-Doping Code and TUE Application Form. Each is a downloadable PDF covering equipment standards, movement requirements, penalties, and competition format. All are available on this page.

What are the HYROX adaptive rules?

HYROX Adaptive includes divisions for athletes with physical impairments, including Wheelchair, Standing Upper Limb, Standing Lower Limb, and Visually Impaired categories. Each has modified equipment, distances, or movement standards documented in the official Adaptive Rulebook.

What are the HYROX requirements to compete?

Athletes must be 16+ for Singles/Doubles/Relay (parental consent required under 18). Pro division has no qualification time but uses heavier weights. There are no body composition or fitness pre-tests — registration is open to anyone meeting the age requirement.

What is the HYROX standard?

The HYROX standard format is identical at every race worldwide: 8 rounds of 1km run + 1 station, in fixed order — SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, Wall Balls. This consistency makes results directly comparable across cities and seasons.

Did the HYROX weights change for 2026/2027?

No. The Season 26/27 weights are unchanged from Season 25/26 across all divisions. The most recent structural updates were to penalty protocols (SkiErg, Rower, Sled Push/Pull, Burpee Broad Jump now follow warning → 15s → 15s each) and the introduction of an explicit rule that the sandbag must remain fully supported by the athlete during lunges.

Season 26/27 Official Standards

HYROX Rules & Regulations

Complete official guide to equipment weights, movement standards, penalties, and race regulations from the official HYROX rulebooks.

Singles Rulebook Doubles Rulebook Relay Rulebook Adaptive Rulebook Anti-Doping Code TUE Application Form

The 8 Workout Stations

HYROX consists of 8km running (8x1km) alternating with these 8 functional workout stations.

SkiErg

1,000m

Damper preset to 6 (adjustable). Feet must stay on platform.

Sled Push

50m (4x12.5m)

Sled must fully cross line at each turn. Stay in assigned lane.

Sled Pull

50m (4x12.5m)

Must remain standing. Pull from within the Racer's Box only.

Burpee Broad Jump

80m

Chest must touch ground. Feet parallel for takeoff and landing.

Rowing

1,000m

Damper preset to 6 (adjustable). Feet must stay on foot plates.

Farmers Carry

200m

Both kettlebells carried at all times. Arms extended at sides.

Sandbag Lunges

100m

Rear knee must touch ground. Sandbag stays on shoulders throughout.

Wall Balls

100 reps

Hip crease below knee. Ball must hit target (3m men / 2.7m women).

Official Equipment Weights

Standardized weights across all global HYROX events. All weights include the sled.

Men's Division

Singles & Doubles format weights

EquipmentOpenPro

Sled Push152kg202kg

Sled Pull103kg153kg

Farmers Carry2x24kg2x32kg

Sandbag Lunges20kg30kg

Wall Ball6kg9kg

Women's Division

Singles & Doubles format weights

EquipmentOpenPro

Sled Push102kg152kg

Sled Pull78kg103kg

Farmers Carry2x16kg2x24kg

Sandbag Lunges10kg20kg

Wall Ball4kg6kg

Wall Ball Target Height: Men 3.00m | Women 2.70m

Wall Balls: All divisions complete 100 reps. Ball does not need to be caught.

Detailed Movement Standards

Official movement requirements from the HYROX rulebook. Deviations may result in no-reps or time penalties.

SkiErg (1,000m)

• Damper preset to resistance 6 (adjustable by racer)
• Both feet must remain on the SkiErg platform at all times
• Heels may hang over edge but must not contact the floor
• Raise arm to signal completion; wait for judge confirmation
• First foot infringement = warning; subsequent = 15-second penalty each

Sled Push (50m = 4x12.5m)

• Must use assigned sled lane only
• Sled and racer fully behind line before starting
• Sled must completely pass 12.5m mark before changing direction
• Must stay within designated lane throughout
• General infringements: warning, then 15s each after
• Missing/incomplete lane = disqualification

Sled Pull (50m = 4x12.5m)

• Must remain in designated Racer's Box at each end
• Cannot step on lines while holding the rope
• Must remain standing; no seated or kneeling positions
• Rope must stay within lane (may extend out the back)
• General infringements: warning, then 15s each after
• Missing/incomplete lane = disqualification

Burpee Broad Jump (80m)

• Chest (nipple line) must clearly touch ground on each burpee
• Both feet must be parallel for takeoff and landing
• No staggered feet, steps, or shuffles during jumps
• Feet cannot go beyond fingertips when stepping out
• Hands must be no more than 30cm forward of toes
• Using a knee to stand is permitted

Rowing (1,000m)

• Damper preset to resistance 6 (adjustable by racer)
• Foot plates preset to position 4 (adjustable)
• Feet must be on foot plates, backside on seat before gripping handle
• Feet must remain on foot plates throughout
• Remain seated and raise arm to signal completion

Farmers Carry (200m)

• Select correct weight kettlebells for your division
• Both kettlebells must be carried at all times while moving
• Arms must be extended at sides (not held in front)
• Setting down to rest is permitted (kettlebells must not move forward)
• Return kettlebells to correct box with handles upright
• Missing/incomplete lap = disqualification; incorrect return = 30-second penalty

Sandbag Lunges (100m)

• Sandbag must remain on both shoulders at all times
• Cannot put sandbag down during station (including turn zones)
• Trailing knee must clearly touch the ground
• Each rep ends standing tall with hips and knees fully extended
• Lunges must be alternating (alternate knees touching)
• Trailing knee not touching ground = 15-second penalty per infringement
• Sandbag put down / off shoulders = 15-second penalty per infringement

Wall Balls (100 reps)

• Start standing tall (hips/knees extended) before squatting
• Hip crease must descend below knees (below parallel)
• Ball must hit designated target (Men 3m, Women 2.7m)
• Ball does NOT need to be caught - can hit ground first
• If ball bounces, must stand tall again before next rep
• Bad rep (movement or target fault) = no-rep, doesn't count — no time penalty
• Using powdered chalk = 2-minute penalty
• Shoes may be removed; must take them to finisher stage

Penalties & Violations

HYROX judges monitor athletes throughout the race. Violations result in time penalties or disqualification.

Missing a run lap

3-7 min (venue-dependent) or DQ on a single-lap setup

Missing an entire run or station

Disqualification

Completing stations out of order

3-minute penalty for the 1st time, DQ if it happens again

Wrong Roxzone IN/OUT arch

2-minute penalty per infringement

Using wrong equipment/lane without assignment

2-minute penalty per infringement

Chalk used outside Sled Pull/Farmers Carry, own chalk, or removing event chalk

2-minute penalty per infringement

Pouring water over body (not drinking)

2-minute penalty per infringement

SkiErg / Rower / Sled Push-Pull / Burpee Broad Jump: 1st infringement

Formal warning

SkiErg / Rower / Sled Push-Pull / Burpee Broad Jump: 2nd+ infringement

15-second penalty each

SkiErg / Rower / Wall Balls / Farmers Carry / Sled: leaving the station before it's complete

Disqualification

Wall Ball: bad rep (movement or target fault)

No-rep — doesn't count, no time penalty

Wall Ball: using powdered chalk

2-minute penalty

Lunges: trailing knee not touching the ground

15-second penalty per infringement

Sandbag put down / removed from shoulders

15-second penalty per infringement

Kettlebells not returned upright

30-second penalty (waived if corrected before leaving the Roxzone)

Using incorrect weight (Farmers Carry or Lunges)

Must repeat the station with correct weight, or DQ

Outside assistance (beverages/nutrition/kit)

2-minute penalty per infringement

Waiting in the start tunnel after your wave has started

1-minute penalty

Starting in the wrong wave without prior approval

Disqualification

Spitting / clearing nose on the floor

2-minute penalty, or DQ at the Race Director's discretion

Littering / rapid cooling

2-minute penalty per infringement

Unsporting behaviour

2-minute penalty, or DQ at the Race Director's discretion

Disqualification Offenses: Starting in the wrong wave, missing an entire run or station, using incorrect weight without repeating the station, or leaving a station before it's complete. Severe poor sportsmanship, spitting, or outside assistance can also escalate to DQ at the Race Director's discretion.

Clothing & Equipment

Permitted Items

✓ Knee Sleeves
✓ Gloves (not grips)
✓ Weightlifting Belt
✓ Wristbands
✓ Hydration Packs
✓ Asthma inhalers/respiratory devices
✓ Weight vests & uniforms

Items must be carried from start to finish. No handoffs allowed.

Forbidden Items

✗ Headphones
✗ Cell Phones*
✗ VR Headsets
✗ GoPro or body cameras
✗ Helmets
✗ Breathing apparatus
✗ Compressed air cylinders

*Medical devices requiring phone proximity need Race Director approval.

Official Rulebooks

Download the complete official HYROX rulebooks for Season 26/27, plus the Anti-Doping Code and TUE Application Form.

Singles Rulebook

Individual competition rules (Season 26/27)

Doubles Rulebook

Two-person team format (Season 26/27)

Relay Rulebook

4-person team format (Season 26/27)

Adaptive Rulebook

Adaptive athlete divisions (Season 26/27)

Anti-Doping Code

Official HYROX Anti-Doping Code

TUE Application Form

Therapeutic Use Exemption form

Analyze Your HYROX Performance

Get AI-powered insights on your split times, identify weaknesses, and track your improvement over time.

HYROX Rules & Regulations

The 8 Workout Stations

SkiErg

Sled Push

Sled Pull

Burpee Broad Jump

Rowing

Farmers Carry

Sandbag Lunges

Wall Balls

Official Equipment Weights

Men's Division

Women's Division

Detailed Movement Standards

SkiErg (1,000m)

Sled Push (50m = 4x12.5m)

Sled Pull (50m = 4x12.5m)

Burpee Broad Jump (80m)

Rowing (1,000m)

Farmers Carry (200m)

Sandbag Lunges (100m)

Wall Balls (100 reps)

Penalties & Violations

Clothing & Equipment

Permitted Items

Forbidden Items

Official Rulebooks

Singles Rulebook

Doubles Rulebook

Relay Rulebook

Adaptive Rulebook

Anti-Doping Code

TUE Application Form

Analyze Your HYROX Performance

Related HYROX Guides

What is HYROX?

HYROX Results

Split Analysis

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