HYROX WOD: 6 Workouts Built From the Race Itself

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A HYROX race is not eight workouts in a row. It is one long effort where every station starts with tired legs and a high heart rate, because you have just run a kilometre. That is why ordinary gym sessions often fail to prepare people for race day. The workouts below are built from the race itself: its stations, its order and its weights.

This page has no affiliate links in the workouts. Where a workout needs gear, we link to our own guides. The race data comes from the official HYROX rulebook for the 2026/27 season.

The race, in one table

Every HYROX race is the same everywhere in the world: 1 km of running, then one station, repeated eight times, always in this order. That makes 8 km of running and eight stations.

#	Station	Distance or reps	Women Open	Men Open	Women Pro	Men Pro
1	SkiErg	1,000 m	—	—	—	—
2	Sled Push	50 m	102 kg	152 kg	152 kg	202 kg
3	Sled Pull	50 m	78 kg	103 kg	103 kg	153 kg
4	Burpee Broad Jumps	80 m	—	—	—	—
5	Rowing	1,000 m	—	—	—	—
6	Farmers Carry	200 m	2 × 16 kg	2 × 24 kg	2 × 24 kg	2 × 32 kg
7	Sandbag Lunges	100 m	10 kg	20 kg	20 kg	30 kg
8	Wall Balls	100 reps	4 kg to 2.70 m	6 kg to 3.00 m	6 kg to 3.00 m	9 kg to 3.00 m

Comparing kettlebells in more depth, including bells sold in kilograms for the farmers carry: Best Kettlebells for a Home Gym. Station rules, race weights and pacing: HYROX Farmers Carry.

Source: HYROX Singles Rulebook, season 2026/27. Sled weights include the sled. HYROX can change loads between seasons, so check the current rulebook before a race.

Three rules that make a workout “HYROX”

• Run first, then work. The station should start with your heart rate already up. A kilometre, a shorter run, or a hard 400 m all do the job.
• Train the transitions. In a race you walk into the station area, find your lane and start. That walk (the “Roxzone”) is part of your time. Practise starting a station immediately after running, without a rest.
• Use race weights, or close to them. Scaling the weight down is fine while you build up. Just know which weight you are aiming for, from the table above.

Training at home or in a gym without HYROX kit? Five pieces of station gear cover almost everything below: a soft wall ball, an adjustable sandbag, a pair of kettlebells sold in kilograms (so you can match the race carry weights), a weight sled and a rowing machine. What to buy first, station by station: HYROX Workout Equipment.

Six HYROX workouts

These are sample sessions, not a full training plan. Adjust the volume to your level: if a session takes you far longer than you expected, cut the number of rounds, not the running.

1. The compromised kilometre

What it trains: running well on tired legs, which is the skill the whole race depends on. The gap between your first and last kilometre is the number to watch over the weeks.

2. Sled and run intervals

What it trains: the part of the race many people find hardest. If your gym has no sled, a heavy prowler or a harness drag is the closest substitute. Grip matters here, and so do your shoes: see Best HYROX Shoes 2026, and if your foot slides inside the shoe, our grip socks guide.

New to the sled? Our HYROX sled push guide covers the race weights, the lane rules that cost penalty time and six technique cues to practise in this workout.

3. The engine builder

What it trains: the two machine stations, which together are 2 km of the race. Even pacing is the goal; going out too hard on the SkiErg is a common early-race mistake.

4. Carry and lunge grinder

What it trains: grip and legs under load, back to back, just as stations 6 and 7 follow each other in the race. Put the kettlebells down as rarely as you can; every stop costs time.

5. Burpee broad jump ladder

What it trains: the burpee broad jump, which is more tiring over 80 m than it looks. A steady, repeatable rhythm beats fast starts. A flexible shoe helps here; see Best Shoes for HIIT 2026.

6. Half simulation

What it trains: pacing and the transitions, in the real order. Do it every few weeks rather than every week; it is a test as much as a workout.

How to fit these into a week

If you train…	Use
3 days a week	One HYROX workout, one strength day, one easy run
4–5 days a week	Two HYROX workouts, two strength days, one easy run
6 days a week	Two HYROX workouts, two strength days, one easy run and one longer run

Keep the easy runs easy. Much of the running fitness for an 8 km race comes from steady running, not only from hard intervals, and hard days are only useful if you are recovered enough to do them well.

Not sure how many weeks you need before race day? Our guide How Long Does It Take to Train for HYROX? gives a realistic timeline for every fitness level and a sample 12-week plan.

Gear that matters for these workouts

• Shoes. The single biggest gear choice for HYROX. Best HYROX Shoes 2026 · for women · hybrid running shoes.
• A barbell, if you train at home: Best Barbells for a Home Gym.
• A jump rope for warm-ups and conditioning: Best Jump Ropes for CrossFit.
• Gym gloves, for sleds, carries and rough handles (gloves are allowed in HYROX, grips are not): Best Gym Gloves 2026.
• A ruck, for low-impact loaded work on easy days: Best Rucking Backpacks.
• Home equipment, station by station: HYROX Workout Equipment.

Station gear for these six sessions

Workout	Station gear	What we suggest on Amazon
1. The compromised kilometre	Wall ball	ProsourceFit soft medicine ball
2. Sled and run intervals	Sled (push and pull)	Kipika weight sled
3. The engine builder	Rower (and SkiErg at the gym)	Concept2 RowErg
4. Carry and lunge grinder	Two kettlebells + sandbag	Rage Fitness kettlebell (kg) · Yes4All sandbag
5. Burpee broad jump ladder	Wall ball	ProsourceFit soft medicine ball
6. Half simulation	Everything above	Start with the wall ball and sandbag; add the rest over time

Prices and stock change daily, so check the current price on Amazon before buying. Why we picked each one, and the race weights to match: HYROX Workout Equipment.

Shoes matter on the sled days more than anywhere else. PUMA is HYROX’s official footwear partner, and our PUMA HYROX shoes guide explains which of its four models suits which kind of session.

Frequently asked questions

What is a HYROX workout?

A HYROX race is 8 runs of 1 km, each followed by one station: SkiErg (1,000 m), sled push (50 m), sled pull (50 m), burpee broad jumps (80 m), rowing (1,000 m), farmers carry (200 m), sandbag lunges (100 m) and wall balls (100 reps). A HYROX workout in training mixes running with one or more of those stations, like the six sessions above.

Do you need a gym to train for HYROX?

Not for most of it. Running, burpee broad jumps, lunges and wall balls can be trained at home with a sandbag and a soft medicine ball. The SkiErg and the sled are easier to train at a gym once a week. See HYROX Workout Equipment for what to buy first.

What does HYROX WOD mean, and is there an official one?

WOD stands for “workout of the day”, a term borrowed from CrossFit. HYROX does not publish one official WOD that everyone does. What is fixed is the race itself: eight 1 km runs, each followed by one of eight stations in the same order every time (SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls). A HYROX WOD is any session that copies that pattern of running on tired legs, which is exactly what the six workouts above do.

Is there a HYROX WOD generator?

There is no single standard one. A HYROX WOD is any session that mixes running with one or more of the eight stations, so you can build your own: pick a run distance between 400 m and 1 km, add one or two stations at race weight, and repeat for 3 to 6 rounds. The six workouts above follow that pattern, so rotating them already gives you weeks of variety.

How many HYROX WODs should you do a week?

One or two. If you train three days a week, one HYROX workout is enough; with four to six training days, two is the sensible ceiling, with strength work and easy running on the other days (see the table in “How to fit these into a week”).

How long should a HYROX workout take?

Most of the six sessions on this page take about 30 to 60 minutes once you count the rest between rounds, plus your warm-up. The race itself is longer: running 8 km and completing all 8 stations takes most people well over an hour.

Which HYROX WOD should you start with?

Start with workout 1, the compromised kilometre. It needs only a running route and a wall ball, and it trains the skill the whole race depends on: running well on tired legs. Once that session feels repeatable, add the engine builder (workout 3) and the carry and lunge grinder (workout 4), and keep the half simulation (workout 6) for every few weeks, as a test. If you are putting together a home setup from scratch, HYROX on a Budget lists the lowest-cost kit that covers each station.

These workouts are general training examples, not medical or personalised coaching advice. If you are new to high-intensity training or returning from injury, build up gradually. Race data: HYROX Singles Rulebook, season 2026/27. Last reviewed: September 21, 2026.

Building your kit before race season? Our HYROX Gear Deal Radar lists what we would buy first, station by station.