HYROX Workout Plan: Exercises, Sets and Reps for All 8 Stations
This HYROX workout plan lists what to actually train for each of the eight race stations — two to three exercises per station with sets and reps you can take straight into the gym. Each station block stands alone, so you can slot any of them into your own week. Where these workouts sit inside a full preparation is a separate question covered by the 12-week HYROX training plan.
SkiErg (race: 1,000 m)
| Ski erg intervals | 6x250 m, 90 s rest — hold 5 s/500 m faster than race pace |
| Lat pulldown or straight-arm pulldown | 4x10, controlled eccentric |
| Tall-kneeling ski erg technique | 3x1 min, hips forward, full arm path |
Sled push (race: 50 m)
| Heavy sled push | 6x15 m at 110–130% race weight, full recovery |
| Leg press or hack squat | 4x8 heavy |
| Marching sled drives | 4x10 m, slow, hips low, one step per second |
Sled pull (race: 50 m)
| Sled pull with rope | 6x15 m at race weight, hand-over-hand |
| Seated cable row | 4x10 |
| Single-arm sled drags | 3x10 m each arm, anti-rotation focus |
Burpee broad jump (race: 80 m)
| Burpee broad jump repeats | 5x20 m, walk back, rhythm over speed |
| Broad jump singles | 5x3 jumps, stick every landing |
| Burpee step-back (low impact) | 3x10 reps for volume days |
Row (race: 1,000 m)
| Row intervals | 5x300 m, 60 s rest, at goal race split |
| Deadlift or trap-bar deadlift | 4x6, posterior chain for drive power |
| Steady row | 10 min at 70% effort, stroke rate 24–26 |
Farmers carry (race: 200 m)
| Kettlebell farmers carry | 5x40 m at race weight, no drops |
| Single-arm suitcase carry | 3x30 m each side, ribs down |
| Dead hang + shrugs | 3x30 s hang, 10 shrugs — grip insurance |
Sandbag lunge (race: 100 m)
| Sandbag walking lunge | 4x20 m at race weight, unbroken |
| Front-rack reverse lunge | 3x8 each leg |
| Sandbag bear-hug hold march | 3x30 s, posture under load |
Wall balls (race: 75 or 100 reps)
| Wall ball capacity sets | 5x20 reps, 60 s rest — target unbroken race sets |
| Thruster (dumbbell) | 4x10, same squat-press pattern under load |
| Wall ball cadence drill | 3x30 s max reps, breathe on the catch |
A weekly HYROX workout plan assembly
Do not train all eight stations every week — that is twelve hours of station work and no adaptation. A workable assembly: pick two stations per week as quality work (the tables above, full doses), cover two more inside one hybrid session (1 km run + station, four to five rounds), and let the remaining four ride along on general strength. Rotate so every station gets a quality week at least twice per month. Grip and lung volume — the carries, the wall balls, the ergs — deserve extra rotation priority because they fail first on race day.
Newer athletes should scale every dose down by a third and follow the progression in the beginner HYROX training plan before attempting the full sets above.
Frequently asked questions
How often should I train each HYROX station?
Once per week directly, plus indirectly through strength work. Station technique degrades under fatigue, so quality matters more than frequency — one focused session per station beats three sloppy ones.
What weight should I use for sled training?
Train at or slightly above race weight for technique work, and well above it for short strength sets. If you do not know your division's race weight, start with a load you can push 15 meters without stopping and progress weekly.
Can I do these workouts in a normal gym?
Mostly yes. Rowers, ski ergs, kettlebells, sandbags and wall balls are common. Sleds are the constraint — a prowler on carpet or a heavy treadmill-push drill is the usual substitute.
How do I combine station workouts with running?
Pair one station with short runs in a hybrid session once per week — for example 1 km run plus a station, repeated four to five rounds. That pairing is the specific fitness HYROX rewards.