The sled push at station 2 breaks more first-time Hyrox competitors than anything else — not because they're weak, but because they underestimated the weight in training. Knowing the exact loads for your division, and building to those loads in training, is one of the most practical things you can do to prepare for Hyrox.
How Hyrox categories work
Every Hyrox event uses standardised station weights across all venues worldwide. These weights vary depending on your race category.
The main categories are:
Individual (Open) — the standard solo category, split by sex. This is where the majority of participants race.
Pro — for competitive athletes. Significantly heavier loads across all weighted stations.
Doubles — two people sharing one set of exercises. Station weights match the individual Open category.
Relay (4 person) — each person completes two stations. Same weights as Open.
Age groups — same Open weights unless you're in the Pro Masters division.
Weights listed below refer to the standard Open and Pro individual categories. Always confirm weights with the official Hyrox race guide before your specific event.
Sled push weights
The sled push covers 50 metres with a weighted sled.
| Category | Total weight | |---|---| | Open Men | 152 kg | | Open Women | 102 kg | | Pro Men | 202 kg | | Pro Women | 152 kg |
The sled itself is typically 20–32 kg depending on the venue. The remaining weight is added via plates. This means the plate load varies slightly per event — the total load is what matters.
Training approach: In the early weeks of training, practise with 60–70% of race weight to focus on mechanics (low hips, driving through the heel, keeping the arms straight). Progress to race weight in the final 4–6 weeks. Running with the sled in the same session is the most race-specific preparation.
Sled pull weights
The sled pull covers 50 metres using a rope to drag the sled facing away from it.
| Category | Total weight | |---|---| | Open Men | 102 kg | | Open Women | 72 kg | | Pro Men | 152 kg | | Pro Women | 102 kg |
The sled pull typically feels less taxing than the sled push for most participants — the grip and upper back are the limiting factors rather than leg drive.
Training approach: Heavy rows, face pulls, and reverse sled dragging all transfer well. Practise the rope-over-hand technique — alternating hand-over-hand pull is more efficient than trying to grip and heave with both hands simultaneously.
Wall ball weights
Wall balls are 100 repetitions at the end of the race — after 7 km of running and seven prior exercises.
| Category | Ball weight | Wall target height | |---|---|---| | Open Men | 6 kg | 10 feet (3.05 m) | | Open Women | 4 kg | 9 feet (2.74 m) | | Pro Men | 9 kg | 10 feet | | Pro Women | 6 kg | 9 feet |
Wall balls are often underestimated — they feel manageable in isolation but 100 reps after 7 km and six other exercises is a different challenge entirely. The combined fatigue in the quads, shoulders, and cardiovascular system makes this the most punishing station for many participants.
Training approach: Practise at race weight from week 4–5 of your preparation. Include 50-rep sets regularly. Practise breaking into sets strategically — 25+25+25+25 is a reliable pacing method for most participants. Include wall balls after running intervals to simulate race-day fatigue.
Farmers carry weights
The farmers carry covers 200 metres with two kettlebells held at the side.
| Category | Weight per hand | Total carried | |---|---|---| | Open Men | 24 kg | 48 kg | | Open Women | 16 kg | 32 kg | | Pro Men | 32 kg | 64 kg | | Pro Women | 24 kg | 48 kg |
Grip strength and shoulder endurance are the primary limiters here. The 200-metre distance is short enough to complete in one effort for most participants, though arm fatigue can accumulate if you grip too tightly.
Training approach: Weighted carries in training are highly transferable. Use dumbbells if kettlebells aren't available. Practise 200 m without setting the weights down — that should be the goal in training. Farmers carry also benefits significantly from general grip strength work.
Sandbag lunge weights
The sandbag lunge covers 100 metres with the sandbag held in a front rack position.
| Category | Sandbag weight | |---|---| | Open Men | 20 kg | | Open Women | 10 kg | | Pro Men | 30 kg | | Pro Women | 20 kg |
The front rack hold on the sandbag differs from a barbell front rack — the bag sits across the forearms and upper chest. This position taxes the anterior shoulders and core, on top of the quad and glute demand of the lunges themselves.
Training approach: Practise lunges with a sandbag or dumbbell in the front rack position. 50-metre sets work well in training. The awkward shape of the sandbag makes it harder than the equivalent weight in a barbell lunge — train with the sandbag specifically in the final 4–6 weeks.
SkiErg and rowing distances (not weighted)
Two stations are machine-based and measured by distance rather than weight.
SkiErg: 1,000 metres — same distance for all categories. Pacing is everything here. Most participants go out too hard and pay for it on the subsequent running segment. A consistent, sustainable pace — not a sprint — is the correct approach.
Rowing: 1,000 metres — same distance for all categories. Rowing requires technique to avoid injury and to use energy efficiently. Legs-body-arms on the drive, arms-body-legs on the recovery. A damper setting of 4–6 suits most participants.
Burpee broad jumps: 80 metres — same distance for all categories. No weight involved. Technique matters: a two-footed jump forward, chest to floor, push up, jump forward. Efficiency is the goal — not speed.
Common questions
Do Hyrox weights change for different race formats?
The Open individual and Doubles categories use the same weights. Pro uses heavier loads across all weighted stations. Relay teams use Open weights. Age group categories (within Open) use the same Open weights unless you're racing in a Pro Masters division.
Can I use different weights than the ones listed in training?
For most of your training, yes — lighter weights while building technique, heavier weights for strength conditioning. In the 4–6 weeks before your race, you should regularly practise at the exact race weights for your division. Racing at weights you haven't trained with is a significant risk.
Are the weights the same at every Hyrox event?
The target weights are standardised by Hyrox globally. However, the sled itself varies by venue (typically 20–32 kg), so the plates added to reach the target total will differ. Hyrox publishes plate configurations for each venue. The total weight — not the plate composition — is always the same.
What is the hardest station in Hyrox?
This depends on the athlete. Runners typically find the sled push hardest (station 2 — early, unexpected quad burn). Strength athletes often find the wall balls hardest — 100 reps at the end of the race, after accumulated fatigue. Most Hyrox coaches consider the wall balls the make-or-break station because it comes last and is high rep.
Tools to use alongside this guide
Hyrox training plans
Detailed, printable plans with session-by-session breakdowns, nutrition guidance, and race-day preparation.
12-Week Hyrox Training Plan
£7.99
Hyrox 8 Week Training Plan - 3 Days/Week
£7.99
Hyrox 8 Week Training Plan - 5 Days/Week
£7.99