Station guides

Every Hyrox station, in order

Eight stations, always the same sequence, each split by a 1 km run. Here's what each one demands — and how to save energy for the finish.

1. SkiErg 2. Sled Push 3. Sled Pull 4. Burpee Broad Jumps 5. Row 6. Farmers Carry 7. Sandbag Lunges 8. Wall Balls
01

SkiErg

1000 m

A standing double-pole machine. Full-body pull to reel in 1000 m.

Technique

Reach tall, then drive down and back with your hips and lats — hinge at the hips and “crunch” the handles down past your waist. Your arms finish the stroke; they don’t start it.

Common mistakes

Pulling with the arms and shoulders, standing too upright, and going too hard because it’s station one.

Pacing

Aim for a split you can hold: roughly 2:00–2:15 per 500 m for many first-timers.

How to train it

Short intervals (4×250 m) to groove technique, then longer pieces (2×1000 m) for pacing.

02

Sled Push

50 m

Push a loaded sled 50 m. Legs and lungs.

Technique

Hips low, arms straight, back flat, and take short, choppy steps with a forward lean. Keep constant pressure — the sled should never fully stop.

Common mistakes

Standing too tall, long strides that stall you, and stopping to “rest”.

Pacing

Break it into 2–3 continuous efforts if needed, but keep it moving. This spikes your heart rate more than anything — recover on the run after.

How to train it

Heavy sled pushes for 15–25 m, and “sled + run” blocks to feel the leg burn before a run.

03

Sled Pull

50 m

Hand-over-hand rope pull to drag a sled 50 m toward you.

Technique

Drop your hips and lean your bodyweight back — let your mass and legs pull, not your biceps. Big hand-over-hand pulls, then quickly reset the rope.

Common mistakes

Pulling upright with the arms, tiny pulls, and getting tangled resetting the rope.

Pacing

Steady rhythm. Grip and forearms fatigue here, so keep pulls efficient.

How to train it

Rope pulls with a sled or band, plus back/grip strength (rows, deadlifts, carries).

04

Burpee Broad Jumps

80 m

Burpee, then jump forward, repeat for 80 m. The classic pace-killer.

Technique

When fresh, jump your feet back; when tired, step back to save energy. Keep the forward broad jumps short and steady.

Common mistakes

Going fast early then stopping, and huge jumps that leave you gasping.

Pacing

Find a metronome rhythm you can hold unbroken. Slow-and-steady genuinely wins.

How to train it

Short burpee-broad-jump intervals, and practise them tired (after a run).

05

Row

1000 m

Concept2 rower, 1000 m. A chance to breathe if you pace it.

Technique

Legs first, then hips, then arms — drive with the big muscles and let the arms finish. Controlled recovery back up the slide.

Common mistakes

Sprinting the first 200 m, yanking with the arms, and rushing the recovery.

Pacing

Pick a sustainable split (~2:15–2:45 / 500 m for most first-timers) and hold it.

How to train it

2×1000 m for pacing, plus interval work; log your split so the app can estimate your finish.

06

Farmers Carry

200 m

Carry two heavy weights 200 m. Mostly a grip and posture test.

Technique

Squeeze the handles hard, stand tall, brace your core, and move with quick short steps. Plan one or two grip resets at most.

Common mistakes

Leaning forward, slow shuffling, and letting the grip go before you have to.

Pacing

Brisk and unbroken if you can. Grip usually fails before legs — train it.

How to train it

Heavy carries for distance and time, plus dead hangs and farmer holds for grip endurance.

07

Sandbag Lunges

100 m

Walking lunges carrying a sandbag on your shoulders, 100 m.

Technique

Bag high on the traps/shoulders, torso upright, lightly tap the back knee and drive up through the front heel. Small, honest steps.

Common mistakes

Crashing the knee down, leaning forward, and taking huge steps that shred the legs.

Pacing

Controlled and continuous. This is where tired legs really show; steady beats heroic.

How to train it

Weighted walking lunges for distance, plus split squats and step-ups.

08

Wall Balls

100 / 75 reps

Squat and throw a medicine ball to a target, for reps. The finish line’s last obstacle.

Technique

Full squat every rep (hip crease below knee), then use leg drive to throw the ball to the target, and catch it soft straight into the next squat.

Common mistakes

Half-squatting (no-rep), throwing with the arms, and going unbroken until you fail.

Pacing

Break into sets of 10 from rep one, with a two-breath rest. Planned sets finish faster.

How to train it

Wall ball sets (10×10), thrusters and front squats — and wall balls when already tired.

Get coached through all eight

Apex teaches each station right before you train it, with your own pace targets. Free for 7 days.

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