Finally Demystify Hyrox Weights, Once and For All.
Understanding the official Hyrox Weights is crucial for your training and race-day strategy. Whether you’re competing in the Open, Pro, or Doubles division, knowing the specific loads for each station ensures you’re prepared for the challenge. This guide breaks down the Hyrox Weights by Division for all eight functional fitness stations, complete with detailed infographics.
1. SkiErg
The SkiErg is the first station, designed to test your upper body and core power. While there’s no “weight” to move, the damper setting on the Concept2 machine dictates the resistance.
- Distance: 1000m for all divisions.
- Damper Settings: These are pre-set but can be adjusted by the athlete before starting.
Official Damper Settings:
- Women Open: 5
- Women Pro / Men Open: 6
- Men Pro: 7
2. Sled Push
This station is a true test of leg strength and power. You’ll push a weighted sled for a total of 50 meters (4 x 12.5m). The total weight includes the sled itself.
Sled Push Weights:
- Women Open: 102 kg
- Women Pro: 152 kg
- Men Open: 152 kg
- Men Pro: 202 kg
3. Sled Pull
Immediately following the push, the Sled Pull challenges your posterior chain, back, and grip. You’ll pull the sled over the same 50m distance.
Sled Pull Weights:
- Women Open: 78 kg
- Women Pro: 103 kg
- Men Open: 103 kg
- Men Pro: 153 kg
4. Burpee Broad Jump
This station is a full-body explosive movement. It is the only station where your body weight is the only resistance.
- Distance: 80m for all divisions.
- Weight: Your own body weight.
5. Rowing
Similar to the SkiErg, the Rowing station tests your cardiovascular endurance and full-body power over 1000m, with resistance determined by the damper setting.
Official Damper Settings:
- Women Open: 5
- Women Pro / Men Open: 6
- Men Pro: 7
6. Farmers Carry
The Farmers Carry is a test of grip strength, core stability, and mental fortitude. You’ll carry two kettlebells for 200 meters.
Total Weights (2x Kettlebells):
- Women Open: 32 kg (2 x 16 kg)
- Women Pro: 48 kg (2 x 24 kg)
- Men Open: 48 kg (2 x 24 kg)
- Men Pro: 64 kg (2 x 32 kg)
7. Sandbag Lunges
This station is a brutal test of leg endurance. You must carry a sandbag on your back while performing walking lunges for 100 meters.
Sandbag Weights:
- Women Open: 10 kg
- Women Pro: 20 kg
- Men Open: 20 kg
- Men Pro: 30 kg
8. Wall Balls
The final station is a test of muscular endurance and accuracy. You must complete a set number of repetitions, throwing a medicine ball to a specific target height.
Wall Ball Weights, Reps & Targets:
- Women Open: 4 kg, 75 reps to 2.7m target.
- Women Pro: 6 kg, 100 reps to 2.7m target.
- Men Open: 6 kg, 100 reps to 3.0m target.
- Men Pro: 9 kg, 100 reps to 3.0m target.
Understanding Hyrox Weights for Doubles & Relay Divisions
For the Doubles Division (Men, Women, or Mixed), partners share the workload of the 8 workout stations. The weights they use correspond to their gender’s Open division standards.
- Men Doubles: Use Men’s Open weights.
- Women Doubles: Use Women’s Open weights.
- Mixed Doubles: Use Men’s Open weights.
For the Relay Division, a team of four splits the race. Each member completes two runs and two workout stations. The weights used are generally based on the Open division standards for the athlete’s gender. For Mixed Relay teams, the Men’s Open weights are used for all stations.
By familiarizing yourself with these Hyrox Weights, you can tailor your training to match the exact demands of your chosen division. Good luck with your race!
