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Breaking Down Each HYROX Workout Station and How to Master It

Breaking Down Each HYROX Workout Station and How to Master It

HYROX is a race like no other—an indoor fitness competition combining 8 x 1km runs with 8 functional workout stations. Designed to test strength, endurance, and mental resilience, it's a true test for hybrid athletes. Whether you're a first-timer or a seasoned competitor, understanding what each station involves is crucial for better preparation and performance.

Here’s a deep dive into each HYROX station—what it is, what it works, and how to master it:

1️⃣ SkiErg – 1,000 meters

What it is:
The Concept2 SkiErg mimics the motion of cross-country skiing. You pull handles downward in a repetitive, powerful motion using your upper body and core.

What it challenges:

  • Cardiovascular endurance
  • Upper body strength (lats, triceps, shoulders)
  • Core engagement
  • Rhythm and breathing control

How to master it:

  • Use a hinged hip position and keep your core tight.
  • Initiate the pull with your core and lats, not just your arms.
  • Focus on long, consistent strokes rather than rushing.
  • Breathe in a rhythm—this is an endurance station, not a sprint.

2️⃣ Sled Push – 50 meters total (2 x 25m pushes)

What it is:
You push a heavy sled across a 25m track and back. The sled weight is substantial: 152kg for men, 102kg for women (not including sled weight itself).

What it challenges:

  • Explosive leg power
  • Glute, quad, and calf strength
  • Full-body coordination
  • Mental grit

How to master it:

  • Keep a low body position with a forward lean and tight core.
  • Drive through the balls of your feet—heels up, fast turnover.
  • Don’t stop halfway—build momentum and use your body weight to push.
  • Grip the sled firmly and maintain steady, fast steps.

3️⃣ Sled Pull – 50 meters total (2 x 25m pulls)

What it is:
You’ll pull the same sled using a rope while walking backward or bracing your feet in a static seated position.

What it challenges:

  • Grip and forearm strength
  • Biceps, shoulders, upper back
  • Core engagement
  • Coordination and stability

How to master it:

  • Sit low, brace your feet, and use your whole upper body to pull hand-over-hand.
  • Maintain constant tension on the rope—no slack.
  • Use bodyweight to your advantage, leaning back to pull stronger.
  • Stay calm—this station burns out your upper body quickly.

4️⃣ Burpee Broad Jumps – 80 meters

What it is:
You perform a full burpee (chest to floor), then explode forward into a broad jump—repeating this for a total of 80 meters.

What it challenges:

  • Cardiovascular endurance
  • Explosive power
  • Full-body coordination
  • Core, shoulders, and legs

How to master it:

  • Avoid huge jumps—short, controlled jumps reduce fatigue.
  • Don’t rush your burpees—steady and rhythmic movement wins.
  • Breathe consistently—this station is both strength and cardio.
  • Conserve energy for the second half of the race.

5️⃣ Rowing – 1,000 meters

What it is:
Standard rowing on a Concept2 rowing machine.

What it challenges:

  • Aerobic endurance
  • Legs (initial drive), back, arms
  • Core and breathing control
  • Mental focus

How to master it:

  • Drive the row with your legs first, then lean back and pull.
  • Keep your stroke rate steady—don’t spike early.
  • Focus on efficiency and breathing.
  • Sit upright and avoid overreaching or collapsing your form.

6️⃣ Farmer’s Carry – 200 meters

What it is:
Carry two heavy kettlebells (men: 24kg each, women: 16kg each) for 200 meters without dropping them.

What it challenges:

  • Grip strength
  • Forearms, traps, shoulders
  • Core and postural stability
  • Footwork and pacing

How to master it:

  • Keep your shoulders pulled back and core braced.
  • Walk smoothly with controlled, small steps.
  • Avoid looking down—posture is key.
  • Chalk up beforehand if allowed, to avoid grip fatigue.

7️⃣ Sandbag Lunges – 100 meters

What it is:
Perform forward lunges with a sandbag on your shoulders (men: 30kg, women: 20kg), alternating legs for 100 meters.

What it challenges:

  • Quads, glutes, and hamstrings
  • Core stability
  • Balance and coordination
  • Mobility and mental focus

How to master it:

  • Keep your torso upright—avoid leaning forward.
  • Take shorter strides to maintain balance.
  • Step heel-to-toe and push through your front foot.
  • Pace yourself—it’s easy to burn out your legs here.

8️⃣ Wall Balls – 100 reps

What it is:
Perform a squat holding a medicine ball, then throw it to a 10-foot target (men: 9kg, women: 6kg). Repeat for 100 reps.

What it challenges:

  • Quads, glutes, and shoulders
  • Cardiovascular endurance
  • Squat form and consistency
  • Mental toughness (especially at the end!)

How to master it:

  • Use your legs to power the throw—don't rely on your arms.
  • Find a breathing rhythm early (inhale on the way down, exhale on the throw).
  • Break it into sets (e.g., 20-20-20...) to stay mentally in control.
  • Stay focused—this is the final station, and your finish line is near!

🏁 Final Thoughts

HYROX is the ultimate challenge for functional fitness athletes. Each station targets a different skill set—from strength and endurance to mental resilience. The key to success is not just powering through—it’s training smart, knowing your limits, and being tactically prepared.

To prepare, simulate the stations in training, focus on recovery and mobility, and fuel your body well. Master these 8 stations, and you won’t just finish HYROX—you’ll dominate it.

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