About the Race

The World Series of Fitness racing

The World Series of Fitness racing

The HYROX race follows the same race format all around the world, and competitors are tested in numerous components of athletic performance. Each event is hosted inside huge indoor venues, starting with a 1km run, followed by 1 functional fitness movement, repeated 8 times.

Race Format

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1000m SkiErg

The first HYROX workout is 1000 metres on the Ski Erg. The Ski Erg mainly targets the arm, shoulder and core muscles. However, when done properly the muscles of the lower body are involved in the movement as well, making the Ski Erg a full body exercise.

50m Sled Push

Workout number two is the Sled Push. Don’t come unprepared… the Sled Push is something you should’ve tried at least once before your race, and got a pair of shoes with some grip! Here you need the muscles of the lower body, especially the anterior thigh muscles. In addition, the entire posterior chain and core muscles are involved. 

50m Sled Pull

The next one is 50 metres on The Sled Pull. Get ready to use your glutes, biceps, and back as well as the entire trunk.

80m Burpee Broad Jump

Created in 1939, this full body workout is loved and hated at the same time. If you’re new to HYROX you might have a hard time with Burpees, however most of our athletes would now consider this one of their favourite exercises. 

1000m Row

Workout number 5 is the second Ergometer in the competition. 1000 metres on the Concept2 RowErg marks the beginning of the second half of the HYROX workouts. 

200m Farmers Carry

For the Farmers Carry you need to work your upper back muscles (trapezius), the entire core muscles and of course the forearms/hands (grip strength). An easy exercise you can practice on your weekly shopping run. 

100m Sandbag Lunges

10, 20 or 30 kilograms on your back whilst lunging? Yes, welcome to workout number 7. The lunge primarily targets the thigh and glute muscles. 

Wall Balls

The final boss – The WallBalls. You made it this far and there is no turning back now. Take a deep breath, finish those Wall Balls and join the #HYSOCIETY of Fitness.  

Hyrox Divisions

female HYROX athlete pulling the Sled

Open – take on HYROX for a challenging but achievable race for everyone.

Pro Athlete pushing the HYROX sled

Pro – for the experienced racer, take on the Pro category with heavier weights to make for a more challenging experience.

Doubles Athletes finishing the HYROX race

Doubles – find a partner and take on the challenge as a pair, running together but splitting the workload of each functional workout.

Relay Team finishing the HYROX race

Relay – take on the full HYROX race as a team of four where each member of the team completes 2 x 1km runs & 2 functional workouts.

Weights, distances and repetitions

Individual

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 50m Sled Push (75kg) *plus sled weight
  • 1km Run
  • 50m Sled Pull (50kg) *plus sled weight
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Farmers Carry (2x 16kg)
  • 1km Run
  • 100m Sandbag Lunges (10kg)
  • 1km Run
  • 75x Wall Balls (4kg)

Finish

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 50m Sled Push (125kg) *plus sled weight
  • 1km Run
  • 50m Sled Pull (75kg) *plus sled weight
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Farmers Carry (2x 24kg)
  • 1km Run
  • 100m Sandbag Lunges (20kg)
  • 1km Run
  • 100x Wall Balls (6kg)

Finish

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 50m Sled Push (125kg) *plus sled weight
  • 1km Run
  • 50m Sled Pull (75kg) *plus sled weight
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Farmers Carry (2x 24kg)
  • 1km Run
  • 100m Sandbag Lunges (20kg)
  • 1km Run
  • 100x Wall Balls (6kg)

Finish

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 50m Sled Push (175kg) *plus sled weight
  • 1km Run
  • 50m Sled Pull (125kg) *plus sled weight
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Farmers Carry (2x 32kg)
  • 1km Run
  • 100m Sandbag Lunges (30kg)
  • 1km Run
  • 100x Wall Balls (9kg)

Finish

Doubles

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 50m Sled Push (75kg) *plus sled weight
  • 1km Run
  • 50m Sled Pull (50kg) *plus sled weight
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Farmers Carry (2x 16kg)
  • 1km Run
  • 100m Sandbag Lunges (10kg)
  • 1km Run
  • 75x Wall Balls (4kg)

Finish

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 50m Sled Push (125kg) *plus sled weight
  • 1km Run
  • 50m Sled Pull (75kg) *plus sled weight
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Farmers Carry (2x 24kg)
  • 1km Run
  • 100m Sandbag Lunges (20kg)
  • 1km Run
  • 100x Wall Balls (6kg)

Finish

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 50m Sled Push (125kg) *plus sled weight
  • 1km Run
  • 50m Sled Pull (75kg) *plus sled weight
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Farmers Carry (2x 24kg)
  • 1km Run
  • 100m Sandbag Lunges (20kg)
  • 1km Run
  • 100x Wall Balls (6kg)

Finish

Relay

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 50m Sled Push (75kg) *plus sled weight
  • 1km Run
  • 50m Sled Pull (50kg) *plus sled weight
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Farmers Carry (2x 16kg)
  • 1km Run
  • 100m Sandbag Lunges (10kg)
  • 1km Run
  • 100x Wall Balls (4kg)

Finish

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 50m Sled Push (125kg) *plus sled weight
  • 1km Run
  • 50m Sled Pull (75kg) *plus sled weight
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Farmers Carry (2x 24kg)
  • 1km Run
  • 100m Sandbag Lunges (20kg)
  • 1km Run
  • 100x Wall Balls (6kg)

Finish

Start

  • 1 km Run
  • 1000m SkiErg
  • 1km Run
  • 50m Sled Push (75/125kg) *plus sled weight
  • 1km Run
  • 50m Sled Pull (50/75kg) *plus sled weight
  • 1km Run
  • 80m Burpee Broad Jump
  • 1km Run
  • 1000m Rowing
  • 1km Run
  • 200m Farmers Carry (2x 16/2x 24kg)
  • 1km Run
  • 100m Sandbag Lunges (10/20kg)
  • 1km Run
  • 100x Wall Balls (4/6kg)

Finish

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