HYROX Rules & Regulations
Complete official guide to equipment weights, movement standards, penalties, and race regulations from the official HYROX rulebooks.
The 8 Workout Stations
HYROX consists of 8km running (8x1km) alternating with these 8 functional workout stations.
SkiErg
Damper preset to 6 (adjustable). Feet must stay on platform.
Sled Push
Sled must fully cross line at each turn. Stay in assigned lane.
Sled Pull
Must remain standing. Pull from within the Racer's Box only.
Burpee Broad Jump
Chest must touch ground. Feet parallel for takeoff and landing.
Rowing
Damper preset to 6 (adjustable). Feet must stay on foot plates.
Farmers Carry
Both kettlebells carried at all times. Arms extended at sides.
Sandbag Lunges
Rear knee must touch ground. Sandbag stays on shoulders throughout.
Wall Balls
Hip crease below knee. Ball must hit target (3m men / 2.7m women).
Official Equipment Weights
Standardized weights across all global HYROX events. All weights include the sled.
Men's Division
Singles & Doubles format weights
Women's Division
Singles & Doubles format weights
Detailed Movement Standards
Official movement requirements from the HYROX rulebook. Deviations may result in no-reps or time penalties.
SkiErg (1,000m)
- • Damper preset to resistance 6 (adjustable by racer)
- • Both feet must remain on the SkiErg platform at all times
- • Heels may hang over edge but must not contact the floor
- • Raise arm to signal completion; wait for judge confirmation
- • First foot infringement = warning; subsequent = 15-second penalty each
Sled Push (50m = 4x12.5m)
- • Must use assigned sled lane only
- • Sled and racer fully behind line before starting
- • Sled must completely pass 12.5m mark before changing direction
- • Must stay within designated lane throughout
- • Missing lane = 3-minute penalty per lane
Sled Pull (50m = 4x12.5m)
- • Must remain in designated Racer's Box at each end
- • Cannot step on lines while holding the rope
- • Must remain standing; no seated or kneeling positions
- • Rope must stay within lane (may extend out the back)
- • Missing lane = 3-minute penalty per lane
Burpee Broad Jump (80m)
- • Chest (nipple line) must clearly touch ground on each burpee
- • Both feet must be parallel for takeoff and landing
- • No staggered feet, steps, or shuffles during jumps
- • Feet cannot go beyond fingertips when stepping out
- • Hands must be no more than 30cm forward of toes
- • Using a knee to stand is permitted
Rowing (1,000m)
- • Damper preset to resistance 6 (adjustable by racer)
- • Foot plates preset to position 4 (adjustable)
- • Feet must be on foot plates, backside on seat before gripping handle
- • Feet must remain on foot plates throughout
- • Remain seated and raise arm to signal completion
Farmers Carry (200m)
- • Select correct weight kettlebells for your division
- • Both kettlebells must be carried at all times while moving
- • Arms must be extended at sides (not held in front)
- • Setting down to rest is permitted (kettlebells must not move forward)
- • Return kettlebells to correct box with handles upright
- • Missing lap = 3-minute penalty; incorrect return = 30-second penalty
Sandbag Lunges (100m)
- • Sandbag must remain on both shoulders at all times
- • Cannot put sandbag down during station (including turn zones)
- • Trailing knee must clearly touch the ground
- • Each rep ends standing tall with hips and knees fully extended
- • Lunges must be alternating (alternate knees touching)
- • First bag removal = 15-second penalty; second = DQ
Wall Balls (100 reps)
- • Start standing tall (hips/knees extended) before squatting
- • Hip crease must descend below knees (below parallel)
- • Ball must hit designated target (Men 3m, Women 2.7m)
- • Ball does NOT need to be caught - can hit ground first
- • If ball bounces, must stand tall again before next rep
- • Missing rep = 15-second penalty each
- • Shoes may be removed; must take them to finisher stage
Penalties & Violations
HYROX judges monitor athletes throughout the race. Violations result in time penalties or disqualification.
Exiting station via 'IN' arch
2-minute time penalty
Using wrong equipment/lane without assignment
2-minute penalty per infringement
Using unauthorized chalk
2-minute penalty per infringement
Pouring water over body (not drinking)
2-minute penalty per infringement
SkiErg: Feet leave platform (first)
Formal warning
SkiErg: Feet leave platform (subsequent)
15-second penalty each
Sled: Missing lane (Push/Pull)
3-minute penalty per lane
Wall Ball: Missing rep
15-second penalty per rep
Wall Ball: Using powdered chalk
2-minute penalty
Sandbag: Putting bag down
15-second penalty (first), DQ (second)
Using incorrect weight
Must repeat entire station or DQ
Kettlebells not returned upright
30-second penalty
Outside assistance (beverages/nutrition)
3-minute penalty per infringement
Starting in wrong wave
Disqualification
Littering/Spitting on floor
2-minute penalty per infringement
Clothing & Equipment
Permitted Items
- ✓ Knee Sleeves
- ✓ Gloves (not grips)
- ✓ Weightlifting Belt
- ✓ Wristbands
- ✓ Hydration Packs
- ✓ Asthma inhalers/respiratory devices
- ✓ Weight vests & uniforms
Items must be carried from start to finish. No handoffs allowed.
Forbidden Items
- ✗ Headphones
- ✗ Cell Phones*
- ✗ VR Headsets
- ✗ GoPro or body cameras
- ✗ Helmets
- ✗ Breathing apparatus
- ✗ Compressed air cylinders
*Medical devices requiring phone proximity need Race Director approval.