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HYROX Training Program

A Complete HYROX
Station Guide

A simple breakdown of all 8 HYROX workout stations: how they work, what to expect, common mistakes, and technique cues you can apply immediately.

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SkiErg

1,000 m

A complete guide to mastering the 1,000m SkiErg, including setup, technique, pacing, warm-up, progressions, and performance benchmarks.

Your Level Target: 5:30–6:00

Setup & Starting Position

Feet hip-width, 6–8 inches from machine
Hands overhead, soft elbows
Core braced
Slight forward lean

Execution & Movement Pattern

Start with hip hinge
Pull using lats and core
Add knee bend as handles drop
Finish at hip pockets
Control recovery

Execution & Movement Pattern

Exhale on pull
Inhale on recovery
2 pulls per breath

Common Mistakes

Arm-only strokes
Upright torso
Rushed rhythm

Training Progressions

Beginner

4×150m easy
3×250m technique
1×500m steady

Intermediate

2×500m
1×750m
4×15 hard/15 easy

Advanced

1,000m race pace
3×300m fast
200m sprint

Warm-up

Step-ups
Light prowler push
Leg swings

Race Strategy

Don’t sprint the first 10m
Find rhythm by 15m
Wide turn

Training Alternatives

Car pushes
Treadmill pushes
Heavy tire drives

Recovery & Transition

Stand tall
Shake quads
Regulate breathing

Benchmarks

Beginner

Target: 4:00–5:00 minutes

Intermediate

Target: 3:00–3:30 minutes

Advanced

Target: 2:30–3:00 minutes

Do you want to improve this station further for your next HYROX event?

Improve this station

Sled push

50m

A complete guide to mastering the 50m Sled Push, including setup, technique, pacing, warm-up, progressions, and benchmarks.

Your Level Target: 4:00–5:00

Setup

Low stance, chest forward
Hands low on poles
Feet wider than shoulders
Core tight

Execution

Short quick steps
Drive through balls of feet
Maintain pressure
Stay low entire length

Breathing

Quick exhales each drive
No breath holds

Common Mistakes

Standing upright
Long strides
Arm-dominant pushing

Training Progressions

Beginner

4×10m
4×15m (50%)
3×25m (75%)

Intermediate

5×10m race weight
3×25m
2×50m

Advanced

Heavy overload
50m repeats

Warm-up

Step-ups
Light prowler push
Leg swings

Race Strategy

Don’t sprint the first 10m
Find rhythm by 15m
Wide turn

Training Alternatives

Car pushes
Treadmill pushes
Heavy tire drives

Recovery & Transition

Stand tall
Shake quads
Regulate breathing

Benchmarks

Beginner

Target: 4:00–5:00 minutes

Intermediate

Target: 3:00–3:30 minutes

Advanced

Target: 2:30–3:00 minutes

Want to get even better at this station before race day?

Improve this station

Sled pull

50 m

A complete guide to mastering the 50m Sled Pull, including setup, technique, pacing, warm-up, progressions, and benchmarks.

Your Level Target: 3:30–4:30

Setup

Hips low, chest lifted
Rope tight before pull
Stagger stance

Execution

Long arm pulls
Walk back strong
Keep rope tension
Reset stance

Breathing

Exhale on pull
Inhale on reset

Common Mistakes

Leaning too far back
Arm-only pulling
Small backward steps

Training Progressions

Beginner

Seated rope pulls
4×10m light

Intermediate

3×25m race weight

Advanced

Heavy pulls
fatigue sets

Warm-up

Rope rows
Posterior chain activation

Race Strategy

Long consistent pulls
Keep cadence smooth

Training Alternatives

Cable rows
Sled drags
Rope body rows

Recovery & Transition

Roll shoulders back
Open chest
Slow breathing

Benchmarks

Beginner

Target: 3:30–4:30 minutes

Intermediate

Target: 2:30–3:15 minutes

Advanced

Target: 2:00 minutes

Ready to shave seconds off this station in your next HYROX?

Improve this station

Burpee broad jumps

80 m

A complete guide to mastering the 80m Burpee Broad Jumps, including setup, technique, pacing, warm-up, progressions, and benchmarks.

Your Level Target: 7:00–8:30

Setup

Narrow stance
Soft knees
Hands under shoulders

Execution

Drop → kick back → snap in
Controlled forward jump
Step or hop reset
Keep rhythmic pace

Breathing

Exhale on jump
Inhale during burpee

Common Mistakes

Overshooting jumps
Slow transitions
Hard landings

Training Progressions

Beginner

Step burpees+
small hops

Intermediate

20–40m intervals

Advanced

Full 80m repeats

Warm-up

Hip mobility
Pogo hops

Race Strategy

Focus on rhythm, not distance
Count reps, not meters

Training Alternatives

Box step-overs
Burpee tuck jumps

Recovery & Transition

Shake limbs
Control breathing fast

Benchmarks

Beginner

Target: 7:00–8:30 minutes

Intermediate

Target: 6:00–7:00 minutes

Advanced

Target: 6:00 minutes

Looking to upgrade your technique and pacing for this station?

Yes, I need to improve this station

Rowing

1000 m

A complete guide to mastering the 1,000m Rowing, including setup, technique, pacing, warm-up, progressions, and benchmarks.

Your Level Target: 5:00–5:30

Setup

Feet strapped snug
Neutral grip
Shoulders relaxed

Execution

Drive legs → hips → arms
Recover arms → hips → legs
Maintain cadence

Breathing

Exhale on drive
Inhale on recovery

Common Mistakes

Arm pulling
Rushed slide
Breaking sequence

Training Progressions

Beginner

3×300m
1×500

Intermediate

2×750m +
power strokes

Advanced

1000m race pace+
+ sprints

Warm-up

Glute bridges
Light rowing

Race Strategy

Don’t chase watts
Smooth strokes

Training Alternatives

SkiErg
BikeErg

Recovery & Transition

Shoulder rolls
Deep breaths

Benchmarks

Beginner

Target: 5:00–5:30 minutes

Intermediate

Target: 4:00–4:45 minutes

Advanced

Target: 4:00 minutes

Want personalized drills to fix your weaknesses on this station?

Yes, I want to improve this station

Farmers Carry

200m

A complete guide to mastering the 200m Farmers Carry, including setup, technique, pacing, warm-up, progressions, and performance benchmarks.

Your Level Target: 2:30–3:30

Setup

Tall posture
Grip centered
Shoulders packed

Execution

Short steps
Bells close to legs
No leaning

Breathing

Quick continuous breaths

Common Mistakes

Overstriding
Side leaning
Rounded shoulders

Training Progressions

Beginner

3×50m

Intermediate

4×50m moderate

Advanced

2×100m heavy

Warm-up

Grip activation
Carry holds

Race Strategy

Smooth mechanical pace
Avoid putting bells down

Training Alternatives

Trap-bar carry
Suitcase carry

Recovery & Transition

Open hands
Shake arms

Benchmarks

Beginner

Target:2:30–3:30 minutes

Intermediate

Target: 2:00–2:30 minutes

Advanced

Target:2:00 minutes

Need targeted training to improve this station fast?

Yes, I want to improve this station

Sandbag Lunges

100 m

A complete guide to mastering the 100m Sandbag Lunges, including setup, technique, pacing, warm-up, progressions, and performance benchmarks.

Your Level Target: 5:30–7:00

Setup

Bag secure on shoulders
Chest upright
Feet hip-width

Execution

Step forward
Soft knee touch
Drive through midfoot
Continuous pace

Breathing

Exhale up
Inhale on step

Common Mistakes

Knee collapse
Knee collapse
Over-rushing

Training Progressions

Beginner

3×20m

Intermediate

3×30–40m

Advanced

Full 100m

Warm-up

Lunges
Hip flexor openers

Race Strategy

Smooth cadence
Strong midfoot push

Training Alternatives

Step-ups
Goblet lunges

Recovery & Transition

Quad shake-out
Light bounce

Benchmarks

Beginner

Target: 5:30–7:00 minutes

Intermediate

Target: 4:30–5:30 minutes

Advanced

Target: 4:30 minutes

Want to turn this station into your competitive advantage?

Yes, I want to improve this station

Wall Balls

100 reps

A complete guide to mastering 100 Wall Balls, including setup, technique, pacing, warm-up, progressions, and performance benchmarks.

Your Level Target: 6:00–7:00

Setup

Feet shoulder-width
Ball at chest
Eyes on target

Execution

Full squat
Drive with hips
Throw to target
Catch into next squat

Breathing

Exhale on throw
Inhale during squat

Common Mistakes

Arm-only throw
Shallow squat
Inaccurate target hits

Training Progressions

Beginner

3×20 reps

Intermediate

2×40 reps

Advanced

100 unbroken or race sets

Warm-up

Air squats
Light wall toss

Race Strategy

Break reps into sets
Relax arms on catch

Training Alternatives

Thrusters
Medball throws

Recovery & Transition

Shake arms
Walk 10–15 steps

Benchmarks

Beginner

Target: 6:00–7:00 minutes

Intermediate

Target: 4:00–5:00 minutes

Advanced

Target: 4:00 minutes

Preparing for your next HYROX and want this station dialed in?

Yes, I want to improve this station

SkiErg

1,000 m

A complete guide to mastering the 1,000m SkiErg, including setup, technique, pacing, warm-up, progressions, and performance benchmarks.

Your Level Target: 3:00–3:30 minutes

Setup & Starting Position

Feet hip-width, 6–8 inches from machine
Hands overhead, soft elbows
Core braced
Slight forward lean

Execution & Movement Pattern

Start with hip hinge
Pull using lats and core
Add knee bend as handles drop
Finish at hip pockets
Control recovery

Execution & Movement Pattern

Exhale on pull
Inhale on recovery
2 pulls per breath

Common Mistakes

Arm-only strokes
Upright torso
Rushed rhythm

Training Progressions

Beginner

4×150m easy
3×250m technique
1×500m steady

Intermediate

2×500m
1×750m
4×15 hard/15 easy

Advanced

1,000m race pace
3×300m fast
200m sprint

Warm-up

Step-ups
Light prowler push
Leg swings

Race Strategy

Don’t sprint the first 10m
Find rhythm by 15m
Wide turn

Training Alternatives

Car pushes
Treadmill pushes
Heavy tire drives

Recovery & Transition

Stand tall
Shake quads
Regulate breathing

Benchmarks

Beginner

Target: 4:00–5:00 minutes

Intermediate

Target: 3:00–3:30 minutes

Advanced

Target: 2:30–3:00 minutes

Do you want to improve this station further for your next HYROX event?

Improve this station

Sled push

50m

A complete guide to mastering the 50m Sled Push, including setup, technique, pacing, warm-up, progressions, and benchmarks.

Your Level Target: 3:00–3:30 minutes

Setup

Low stance, chest forward
Hands low on poles
Feet wider than shoulders
Core tight

Execution

Short quick steps
Drive through balls of feet
Maintain pressure
Stay low entire length

Breathing

Quick exhales each drive
No breath holds

Common Mistakes

Standing upright
Long strides
Arm-dominant pushing

Training Progressions

Beginner

4×10m
4×15m (50%)
3×25m (75%)

Intermediate

5×10m race weight
3×25m
2×50m

Advanced

Heavy overload
50m repeats

Warm-up

Step-ups
Light prowler push
Leg swings

Race Strategy

Don’t sprint the first 10m
Find rhythm by 15m
Wide turn

Training Alternatives

Car pushes
Treadmill pushes
Heavy tire drives

Recovery & Transition

Stand tall
Shake quads
Regulate breathing

Benchmarks

Beginner

Target: 4:00–5:00 minutes

Intermediate

Target: 3:00–3:30 minutes

Advanced

Target: 2:30–3:00 minutes

Want to get even better at this station before race day?

Improve this station

Sled pull

50 m

A complete guide to mastering the 50m Sled Pull, including setup, technique, pacing, warm-up, progressions, and benchmarks.

Your Level Target: 3:30–4:30

Setup

Hips low, chest lifted
Rope tight before pull
Stagger stance

Execution

Long arm pulls
Walk back strong
Keep rope tension
Reset stance

Breathing

Exhale on pull
Inhale on reset

Common Mistakes

Leaning too far back
Arm-only pulling
Small backward steps

Training Progressions

Beginner

Seated rope pulls
4×10m light

Intermediate

3×25m race weight

Advanced

Heavy pulls
fatigue sets

Warm-up

Rope rows
Posterior chain activation

Race Strategy

Long consistent pulls
Keep cadence smooth

Training Alternatives

Cable rows
Sled drags
Rope body rows

Recovery & Transition

Roll shoulders back
Open chest
Slow breathing

Benchmarks

Beginner

Target: 3:30–4:30 minutes

Intermediate

Target: 2:30–3:15 minutes

Advanced

Target: 2:00 minutes

Ready to shave seconds off this station in your next HYROX?

Improve this station

Burpee broad jumps

80 m

A complete guide to mastering the 80m Burpee Broad Jumps, including setup, technique, pacing, warm-up, progressions, and benchmarks.

Your Level Target: 7:00–8:30

Setup

Narrow stance
Soft knees
Hands under shoulders

Execution

Drop → kick back → snap in
Controlled forward jump
Step or hop reset
Keep rhythmic pace

Breathing

Exhale on jump
Inhale during burpee

Common Mistakes

Overshooting jumps
Slow transitions
Hard landings

Training Progressions

Beginner

Step burpees+
small hops

Intermediate

20–40m intervals

Advanced

Full 80m repeats

Warm-up

Hip mobility
Pogo hops

Race Strategy

Focus on rhythm, not distance
Count reps, not meters

Training Alternatives

Box step-overs
Burpee tuck jumps

Recovery & Transition

Shake limbs
Control breathing fast

Benchmarks

Beginner

Target: 7:00–8:30 minutes

Intermediate

Target: 6:00–7:00 minutes

Advanced

Target: 6:00 minutes

Looking to upgrade your technique and pacing for this station?

Yes, I need to improve this station

Rowing

1000 m

A complete guide to mastering the 1,000m Rowing, including setup, technique, pacing, warm-up, progressions, and benchmarks.

Your Level Target: 4:00–4:45 minutes

Setup

Feet strapped snug
Neutral grip
Shoulders relaxed

Execution

Drive legs → hips → arms
Recover arms → hips → legs
Maintain cadence

Breathing

Exhale on drive
Inhale on recovery

Common Mistakes

Arm pulling
Rushed slide
Breaking sequence

Training Progressions

Beginner

3×300m
1×500

Intermediate

2×750m +
power strokes

Advanced

1000m race pace+
+ sprints

Warm-up

Glute bridges
Light rowing

Race Strategy

Don’t chase watts
Smooth strokes

Training Alternatives

SkiErg
BikeErg

Recovery & Transition

Shoulder rolls
Deep breaths

Benchmarks

Beginner

Target: 5:00–5:30 minutes

Intermediate

Target: 4:00–4:45 minutes

Advanced

Target: 4:00 minutes

Want personalized drills to fix your weaknesses on this station?

Yes, I want to improve this station

Farmers Carry

200m

A complete guide to mastering the 200m Farmers Carry, including setup, technique, pacing, warm-up, progressions, and performance benchmarks.

Your Level Target: 2:30–3:30

Setup

Tall posture
Grip centered
Shoulders packed

Execution

Short steps
Bells close to legs
No leaning

Breathing

Quick continuous breaths

Common Mistakes

Overstriding
Side leaning
Rounded shoulders

Training Progressions

Beginner

3×50m

Intermediate

4×50m moderate

Advanced

2×100m heavy

Warm-up

Grip activation
Carry holds

Race Strategy

Smooth mechanical pace
Avoid putting bells down

Training Alternatives

Trap-bar carry
Suitcase carry

Recovery & Transition

Open hands
Shake arms

Benchmarks

Beginner

Target:2:30–3:30 minutes

Intermediate

Target: 2:00–2:30 minutes

Advanced

Target:2:00 minutes

Need targeted training to improve this station fast?

Yes, I want to improve this station

Sandbag Lunges

100 m

A complete guide to mastering the 100m Sandbag Lunges, including setup, technique, pacing, warm-up, progressions, and performance benchmarks.

Your Level Target: 4:30–5:30 minutes

Setup

Bag secure on shoulders
Chest upright
Feet hip-width

Execution

Step forward
Soft knee touch
Drive through midfoot
Continuous pace

Breathing

Exhale up
Inhale on step

Common Mistakes

Knee collapse
Knee collapse
Over-rushing

Training Progressions

Beginner

3×20m

Intermediate

3×30–40m

Advanced

Full 100m

Warm-up

Lunges
Hip flexor openers

Race Strategy

Smooth cadence
Strong midfoot push

Training Alternatives

Step-ups
Goblet lunges

Recovery & Transition

Quad shake-out
Light bounce

Benchmarks

Beginner

Target: 5:30–7:00 minutes

Intermediate

Target: 4:30–5:30 minutes

Advanced

Target: 4:30 minutes

Want to turn this station into your competitive advantage?

Yes, I want to improve this station

Wall Balls

100 reps

A complete guide to mastering 100 Wall Balls, including setup, technique, pacing, warm-up, progressions, and performance benchmarks.

Your Level Target: 4:00–5:00 minutes

Setup

Feet shoulder-width
Ball at chest
Eyes on target

Execution

Full squat
Drive with hips
Throw to target
Catch into next squat

Breathing

Exhale on throw
Inhale during squat

Common Mistakes

Arm-only throw
Shallow squat
Inaccurate target hits

Training Progressions

Beginner

3×20 reps

Intermediate

2×40 reps

Advanced

100 unbroken or race sets

Warm-up

Air squats
Light wall toss

Race Strategy

Break reps into sets
Relax arms on catch

Training Alternatives

Thrusters
Medball throws

Recovery & Transition

Shake arms
Walk 10–15 steps

Benchmarks

Beginner

Target: 6:00–7:00 minutes

Intermediate

Target: 4:00–5:00 minutes

Advanced

Target: 4:00 minutes

Preparing for your next HYROX and want this station dialed in?

Yes, I want to improve this station

SkiErg

1,000 m

A complete guide to mastering the 1,000m SkiErg, including setup, technique, pacing, warm-up, progressions, and performance benchmarks.

Your Level Target: 2:30–3:00 minutes

Setup & Starting Position

Feet hip-width, 6–8 inches from machine
Hands overhead, soft elbows
Core braced
Slight forward lean

Execution & Movement Pattern

Start with hip hinge
Pull using lats and core
Add knee bend as handles drop
Finish at hip pockets
Control recovery

Execution & Movement Pattern

Exhale on pull
Inhale on recovery
2 pulls per breath

Common Mistakes

Arm-only strokes
Upright torso
Rushed rhythm

Training Progressions

Beginner

4×150m easy
3×250m technique
1×500m steady

Intermediate

2×500m
1×750m
4×15 hard/15 easy

Advanced

1,000m race pace
3×300m fast
200m sprint

Warm-up

Step-ups
Light prowler push
Leg swings

Race Strategy

Don’t sprint the first 10m
Find rhythm by 15m
Wide turn

Training Alternatives

Car pushes
Treadmill pushes
Heavy tire drives

Recovery & Transition

Stand tall
Shake quads
Regulate breathing

Benchmarks

Beginner

Target: 4:00–5:00 minutes

Intermediate

Target: 3:00–3:30 minutes

Advanced

Target: 2:30–3:00 minutes

Do you want to improve this station further for your next HYROX event?

Improve this station

Sled push

50m

A complete guide to mastering the 50m Sled Push, including setup, technique, pacing, warm-up, progressions, and benchmarks.

Your Level Target: 2:30–3:00 minutes

Setup

Low stance, chest forward
Hands low on poles
Feet wider than shoulders
Core tight

Execution

Short quick steps
Drive through balls of feet
Maintain pressure
Stay low entire length

Breathing

Quick exhales each drive
No breath holds

Common Mistakes

Standing upright
Long strides
Arm-dominant pushing

Training Progressions

Beginner

4×10m
4×15m (50%)
3×25m (75%)

Intermediate

5×10m race weight
3×25m
2×50m

Advanced

Heavy overload
50m repeats

Warm-up

Step-ups
Light prowler push
Leg swings

Race Strategy

Don’t sprint the first 10m
Find rhythm by 15m
Wide turn

Training Alternatives

Car pushes
Treadmill pushes
Heavy tire drives

Recovery & Transition

Stand tall
Shake quads
Regulate breathing

Benchmarks

Beginner

Target: 4:00–5:00 minutes

Intermediate

Target: 3:00–3:30 minutes

Advanced

Target: 2:30–3:00 minutes

Want to get even better at this station before race day?

Improve this station

Sled pull

50 m

A complete guide to mastering the 50m Sled Pull, including setup, technique, pacing, warm-up, progressions, and benchmarks.

Your Level Target: 3:30–4:30

Setup

Hips low, chest lifted
Rope tight before pull
Stagger stance

Execution

Long arm pulls
Walk back strong
Keep rope tension
Reset stance

Breathing

Exhale on pull
Inhale on reset

Common Mistakes

Leaning too far back
Arm-only pulling
Small backward steps

Training Progressions

Beginner

Seated rope pulls
4×10m light

Intermediate

3×25m race weight

Advanced

Heavy pulls
fatigue sets

Warm-up

Rope rows
Posterior chain activation

Race Strategy

Long consistent pulls
Keep cadence smooth

Training Alternatives

Cable rows
Sled drags
Rope body rows

Recovery & Transition

Roll shoulders back
Open chest
Slow breathing

Benchmarks

Beginner

Target: 3:30–4:30 minutes

Intermediate

Target: 2:30–3:15 minutes

Advanced

Target: 2:00 minutes

Ready to shave seconds off this station in your next HYROX?

Improve this station

Burpee broad jumps

80 m

A complete guide to mastering the 80m Burpee Broad Jumps, including setup, technique, pacing, warm-up, progressions, and benchmarks.

Your Level Target: 6:00 minutes

Setup

Narrow stance
Soft knees
Hands under shoulders

Execution

Drop → kick back → snap in
Controlled forward jump
Step or hop reset
Keep rhythmic pace

Breathing

Exhale on jump
Inhale during burpee

Common Mistakes

Overshooting jumps
Slow transitions
Hard landings

Training Progressions

Beginner

Step burpees+
small hops

Intermediate

20–40m intervals

Advanced

Full 80m repeats

Warm-up

Hip mobility
Pogo hops

Race Strategy

Focus on rhythm, not distance
Count reps, not meters

Training Alternatives

Box step-overs
Burpee tuck jumps

Recovery & Transition

Shake limbs
Control breathing fast

Benchmarks

Beginner

Target: 7:00–8:30 minutes

Intermediate

Target: 6:00–7:00 minutes

Advanced

Target: 6:00 minutes

Looking to upgrade your technique and pacing for this station?

Yes, I need to improve this station

Rowing

1000 m

A complete guide to mastering the 1,000m Rowing, including setup, technique, pacing, warm-up, progressions, and benchmarks.

Your Level Target: 4:00 minutes

Setup

Feet strapped snug
Neutral grip
Shoulders relaxed

Execution

Drive legs → hips → arms
Recover arms → hips → legs
Maintain cadence

Breathing

Exhale on drive
Inhale on recovery

Common Mistakes

Arm pulling
Rushed slide
Breaking sequence

Training Progressions

Beginner

3×300m
1×500

Intermediate

2×750m +
power strokes

Advanced

1000m race pace+
+ sprints

Warm-up

Glute bridges
Light rowing

Race Strategy

Don’t chase watts
Smooth strokes

Training Alternatives

SkiErg
BikeErg

Recovery & Transition

Shoulder rolls
Deep breaths

Benchmarks

Beginner

Target: 5:00–5:30 minutes

Intermediate

Target: 4:00–4:45 minutes

Advanced

Target: 4:00 minutes

Want personalized drills to fix your weaknesses on this station?

Yes, I want to improve this station

Farmers Carry

200m

A complete guide to mastering the 200m Farmers Carry, including setup, technique, pacing, warm-up, progressions, and performance benchmarks.

Your Level Target: 2:30–3:30

Setup

Tall posture
Grip centered
Shoulders packed

Execution

Short steps
Bells close to legs
No leaning

Breathing

Quick continuous breaths

Common Mistakes

Overstriding
Side leaning
Rounded shoulders

Training Progressions

Beginner

3×50m

Intermediate

4×50m moderate

Advanced

2×100m heavy

Warm-up

Grip activation
Carry holds

Race Strategy

Smooth mechanical pace
Avoid putting bells down

Training Alternatives

Trap-bar carry
Suitcase carry

Recovery & Transition

Open hands
Shake arms

Benchmarks

Beginner

Target:2:30–3:30 minutes

Intermediate

Target: 2:00–2:30 minutes

Advanced

Target:2:00 minutes

Need targeted training to improve this station fast?

Yes, I want to improve this station

Sandbag Lunges

100 m

A complete guide to mastering the 100m Sandbag Lunges, including setup, technique, pacing, warm-up, progressions, and performance benchmarks.

Your Level Target: 4:30 minutes

Setup

Bag secure on shoulders
Chest upright
Feet hip-width

Execution

Step forward
Soft knee touch
Drive through midfoot
Continuous pace

Breathing

Exhale up
Inhale on step

Common Mistakes

Knee collapse
Knee collapse
Over-rushing

Training Progressions

Beginner

3×20m

Intermediate

3×30–40m

Advanced

Full 100m

Warm-up

Lunges
Hip flexor openers

Race Strategy

Smooth cadence
Strong midfoot push

Training Alternatives

Step-ups
Goblet lunges

Recovery & Transition

Quad shake-out
Light bounce

Benchmarks

Beginner

Target: 5:30–7:00 minutes

Intermediate

Target: 4:30–5:30 minutes

Advanced

Target: 4:30 minutes

Want to turn this station into your competitive advantage?

Yes, I want to improve this station

Wall Balls

100 reps

A complete guide to mastering 100 Wall Balls, including setup, technique, pacing, warm-up, progressions, and performance benchmarks.

Your Level Target: 4:00 minutes

Setup

Feet shoulder-width
Ball at chest
Eyes on target

Execution

Full squat
Drive with hips
Throw to target
Catch into next squat

Breathing

Exhale on throw
Inhale during squat

Common Mistakes

Arm-only throw
Shallow squat
Inaccurate target hits

Training Progressions

Beginner

3×20 reps

Intermediate

2×40 reps

Advanced

100 unbroken or race sets

Warm-up

Air squats
Light wall toss

Race Strategy

Break reps into sets
Relax arms on catch

Training Alternatives

Thrusters
Medball throws

Recovery & Transition

Shake arms
Walk 10–15 steps

Benchmarks

Beginner

Target: 6:00–7:00 minutes

Intermediate

Target: 4:00–5:00 minutes

Advanced

Target: 4:00 minutes

Preparing for your next HYROX and want this station dialed in?

Yes, I want to improve this station

Why Master Every Station Matters

ChAIron Training Intelligence

Every HYROX station demands skill, pacing, and technique. ChAIron’s adaptive training engine analyzes your performance to give you the perfect technique fixes and progressions, for every station, every rep, every run.

Improve Your HYROX Times Faster

Precise movement cues, real-time form correction (via video checks), and adaptive pacing strategies help you shave minutes off your overall race time, without overtraining.

Structured 8-Week HYROX Progressions

Built by expert coaches and movement specialists, ChAIron’s progressive HYROX plans scale from beginner to elite. Increase strength, power, running efficiency, and station confidence in a measurable, predictable timeline.

Join the ChAIron HYROX Community

Train with thousands of athletes preparing for their first HYROX or chasing podium finishes. Compare splits, track improvements, share progress, and grow alongside a community committed to performance.

The 8 Standard HYROX Workout Stations

HYROX is a predictable race: 1 km run followed by a workout station, repeated 8 times. ChAIron prepares you for all of them with station-specific technique, pacing, and progressions.

Cardio Stations

SkiErg (1000m) – Full-body technique-driven cardio
Rowing (1000m) – Stroke efficiency = energy savings

Strength Stations

Sled Push (50m) – Lower-body power + mental controltall
Sled Pull (50m) – Posterior chain strength + rhythm

Endurance Stations

Burpee Broad Jumps (80m) – Mental resilience + aerobic grit
Wall Balls (100 reps) – The final endurance test

Carry Stations

Farmers Carry (200m) – Grip, posture, and stability
Sandbag Lunges (100m) – Unilateral strength + balance

ChAIron breaks down each station with technique, mistakes to avoid, race pacing, and progressions so you deliver your best performance on race day.

Essential HYROX Training Tips

Mental Preparation for HYROX

HYROX challenges your head as much as your body. Build mental scripts, visualize race transitions, and learn to handle fatigue spikes during burpees and wall balls. Psychological strength = competitive advantage.

Progressive HYROX Programming

Train smarter, not harder. ChAIron structures every training block using intelligent progressions: learn technique → build volume → add intensity → peak for race day.

Common HYROX Training Mistakes

Avoid the big ones:

Undertraining the runs
Poor technique on stations
Not practicing transitions
Not building pacing discipline
Over-relying on raw strength

ChAIron’s adaptive plan balances strength, cardio, technique, and recovery, all in one system.

Start Your HYROX Training Journey Today

This guide is your roadmap to race-day success. Whether you’re aiming for your first finish or a podium spot, ChAIron provides expert technique, pacing, 8-week training plans, video analysis, and race strategy to help you crush your 2025 HYROX goals.

Personalized HYROX Training with ChAIron

Get daily AI-powered workouts based on your pace, weaknesses, and performance data. Track progress and improve faster.

Get HYROX Training with ChAIron

Core Pillars

Foundations & Basics

Skill Progressions

Mobility & Control

Programming & Progression

Nutrition & Recovery

Mindset & Discipline

Choose Your Level

SkiErg

Setup & Starting Position

Execution & Movement Pattern

Execution & Movement Pattern

Common Mistakes

Training Progressions

Benchmarks

Sled push

Setup

Execution

Breathing

Common Mistakes

Training Progressions

Benchmarks

Sled pull

Setup

Execution

Breathing

Common Mistakes

Training Progressions

Benchmarks

Burpee broad jumps

Setup

Execution

Breathing

Common Mistakes

Training Progressions

Benchmarks

Rowing

Setup

Execution

Breathing

Common Mistakes

Training Progressions

Benchmarks

Farmers Carry

Setup

Execution

Breathing

Common Mistakes

Training Progressions

Benchmarks

Sandbag Lunges

Setup

Execution

Breathing

Common Mistakes

Training Progressions

Benchmarks

Wall Balls

Setup

Execution

Breathing

Common Mistakes

Training Progressions

Benchmarks

SkiErg

Setup & Starting Position

Execution & Movement Pattern

Execution & Movement Pattern

Common Mistakes

Training Progressions

Benchmarks

Sled push

Setup

Execution

Breathing

Common Mistakes

Training Progressions

Benchmarks

Sled pull

Setup

Skill
Progressions

Mobility &
Control

Nutrition &
Recovery

Mindset &
Discipline