Station guides

These HYROX station guides cover the eight workouts you meet during a singles race, from SkiErg to wall balls. Explore technique cues, pacing ideas and practice sessions for each station. Race requirements and training suggestions are explained separately; always check the current official rules for your event and division.

Category: Station guides

HYROX SkiErg guide: technique, pacing and a practice session

Build a smoother SkiErg stroke, choose a repeatable effort and practise leaving the machine ready for your next run.

HYROX sled push guide: weights, technique and training

Understand the sled weights, build steady leg drive and practise starts and turns without turning every session into a maximum effort.

HYROX sled pull guide: weights, rope handling and pacing

Learn to organise the rope, control your footwork and practise the sled pull with a clear plan for each reset.

HYROX burpee broad jumps: technique, rhythm and practice

Develop a repeatable burpee-and-jump sequence, avoid rushed landings and build distance at a pace you can control.

HYROX rowing guide: stroke technique and 1,000 m pacing

Learn the order of the rowing stroke, make the recovery calmer and practise a pace that still leaves something for the next run.

HYROX farmers carry guide: weights, grip and controlled turns

Practise a stable carry, plan your set-downs and develop grip endurance without waiting for the weights to slip.

HYROX sandbag lunges: weights, balance and training progression

Develop controlled alternating lunges, learn to support the sandbag and build distance without rushing the standing finish.

HYROX wall balls guide: weights, target height and set planning

Build accurate wall-ball repetitions, choose manageable sets and practise the squat-and-throw rhythm before adding fatigue.