The Hyrox race is the same all around the world, and competitors are tested in every facet of athletic performance inside impressive indoor racecourses, starting with a 1km run, followed by 1 functional fitness movement, repeating 8 times.
Race Format
The participants feet must remain on the platform at all times during the exercise.
After completing the required distance, the athlete must raise his/her arm to call over a referee to confirm the required distance has been completed.
Only after receiving the referee’s confirmation of completion the athlete may leave the platform and the station.
Both, sled and athlete must be completely behind the line prior to beginning.
Sled must always pass 12.5 m mark entirely before change of direction
As soon as the athlete completed 4x 12.5 meters and the entire sled passes the start/finish line the station is completed.
If the athlete completes less than four lanes, a penalty of 3 minutes per missing lane will be awarded.
Sled and athlete must be positioned completely behind the line prior to beginning.
Once the athlete pulls the entire sled passed the 12.5 m mark, the athlete switches sides and pulls the sled back
At all times, the athlete must remain standing, it is not allowed to pull the sled sitting or kneeling
At all times, the athlete must remain between the designated lines while pulling the sled.
If the athlete violates any of the above, the pull becomes invalid and the athlete receives a 5 m distance penalty that he/she has to pull back him/herself.
As soon as the athlete completed 4x 12.5 meters and the entire sled passes the start/finish line the station is completed.
If the athlete completes less than four lanes, a penalty of 3 minutes per missing lane will be awarded.
The athlete starts with both feet behind the line.
The starting position is in the upright position, hands placed near feet, at most one forearm length away from body.
In the lower position, the athlete’s chest must touch the ground.
Then, the athlete stands up and jumps forward, jumping and landing with both feet simultaneously.
The length of the jump is up to the athlete.
Taking any steps forward between the repetitions is not allowed.
The station is completed, once the athlete jumps across the finish line.
If the athlete violates any of the above mentioned points, the repetition becomes invalid and in the second warning the athlete receives a 5 m distance penalty.
Participants feet are not allowed to touch the ground during the row.
After completing the required distance, the athlete must raise his/her arm to call over a referee to confirm the required distance has been completed.
Only after receiving the referee’s confirmation of completion the athlete may leave the platform and the station.
The Farmers Carry begins and ends with the removal/return of the kettlebells from the marked area next to the start/finish line.
The athlete has to carry both kettlebells at all times while they move.
Kettlebells must be carried with both arms extended.
Putting down the kettlebells to rest is allowed.
The station is completed, once the athlete carries the kettlebells across the finish line and returns them to the marked area.
The Sandbag Lunge begins and ends with the removal/return of the sandbag from the marked area next to the start/finish line.
The athlete must lift up the sandbag without assistance and place it over their shoulders.
The athlete starts in the upright position with both feet behind the line.
During each lunge, the knee must touch the ground.
A repetition ends with knees and hips fully extended.
Lunges must alternate knees touching the ground.
The athlete can either lunge continuously or stop after each lunge with both feet on the ground.
Taking any steps between repetitions is not allowed.
The sandbag must remain on the athlete’s shoulders at all times.
The station is complete, once the athlete lunges across the finish line and returns the sandbag to the marked area.
If the athlete violates any of the above mentioned points, the repetition becomes invalid and in the second warning the athlete receives a 10 m distance penalty.
With every throw the ball must strike the designated target. Female athletes must hit the target in the center, male athletes must also hit the center above the line.
Before the athlete starts with the Wall Balls, the ball must be picked up from the ground and the athlete has to stand in the upright position with hips and knees extended before he/she initiates the movement.
The athlete then squats (while holding the ball with both hands) and throws the ball (with both hands) to the target when standing up. This is counted as one repetition. After the ball touches the target, the athlete catches the ball and initiates the movement again.
If the athlete does not catch the ball, he/she must first pick up the ball from the ground and stand in the upright position with hips and knees extended before he/she initiates the movement.
At the bottom position of the squat, the athlete’s hips must descend lower than his/her knees (below 90°).
If the athlete violates any of the above mentioned points, the repetition becomes invalid.
If necessary, the referee may use a box to make sure the athlete’s squat is low enough.
Hyrox Divisions
Singles Open – Take on the standard HYROX for a challenging but achievable race for everybody and every BODY.
Single Pro – For the experienced racer, heavier weights make for a more challenging experience.
Doubles – find a partner and take on the challenge as a pair, running together but splitting the workload of the exercises.
Relay Teams – perfect for gyms, corporates, and friends, split the work up between 4 people for the fastest and most accessible version of the race.
