Each HYROX competition follows a structured sequence of eight workout stations, each separated by a 1-kilometer run. Athletes must complete all eight rounds as quickly as possible while managing endurance, strength, and mental toughness
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1. Ski Erg – 1,000m
The event kicks off with a 1,000-meter Ski Erg, a test of upper-body endurance and power. Success in this station depends on efficient stroke mechanics, proper breathing control, and sustained muscular engagement
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2. Sled Push – 50m
Competitors drive a weighted sled for 50 meters, requiring explosive leg power, core stability, and relentless determination. This movement demands both lower-body strength and anaerobic capacity
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3. Sled Pull – 50m
Using a rope, athletes haul a loaded sled over 50 meters. This exercise puts the posterior chain to work while challenging grip endurance and full-body coordination
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4. Burpee Broad Jumps – 80m
A fusion of cardiovascular intensity and lower-body explosiveness, this station involves repetitive burpee broad jumps over an 80-meter distance. It requires dynamic power output, endurance, and agility
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5. Rowing – 1,000m
Athletes transition to the rowing machine for a 1,000-meter row, demanding rhythmic pacing, back and leg endurance, and optimized breathing techniques to maintain efficiency under fatigue
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6. Farmer’s Carry – 200m
Carrying heavy kettlebells for 200 meters puts grip strength, core stability, and muscular endurance to the test. This movement challenges posture and resilience while maintaining control under load
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7. Sandbag Lunges – 100m
Participants perform 100 meters of walking lunges while supporting a weighted sandbag. This exercise requires quad endurance, balance, and core strength to maintain consistent movement over distance
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8. Wall Balls – 100 Reps
The final challenge includes 100 wall ball shots to a target, blending full-body coordination, power, and mental grit. Success at this station depends on pacing, explosive leg drive, and upper body endurance
