Understanding HYROX Workout Standards and Rules

General Rules to Keep in Mind

Follow Instructions: Always listen carefully to the race officials and volunteers. They are there to ensure the smooth and fair running of the event.

• Respect the Equipment: Treat the equipment with respect. Any intentional damage could lead to disqualification.

• Complete the Required Repetitions/Distance: Make sure you fully complete the required number of repetitions or the specified distance for each station before moving on to the next running segment.

• Adhere to Movement Standards: Each exercise has specific movement standards that must be met for a repetition to count. We'll detail these below.

• No Outside Assistance: Athletes must complete the entire course without any outside physical assistance.

  
  

Detailed Workout Standards:

1. SkiErg (1000m):

   • Standard: The monitor must clearly display 1000 meters completed.

   • Key Points: Utilize a full range of motion, engaging your legs, core, and arms. Pull the handles all the way down and return to the starting position.

2. Sled Push (50m for Men/Women Open & Doubles, 75m for Men/Women Pro):

   • Standard: The entire sled must cross the designated finish line.

   • Key Points: Keep your hands on the designated push poles. You cannot touch the sled itself with your hands. Maintain contact with the sled throughout the push.

3. Sled Pull (50m for Men/Women Open & Doubles, 75m for Men/Women Pro):

   • Standard: The entire sled must cross the designated finish line.

   • Key Points: You must remain behind the designated start line until the sled has completely crossed the finish line. You can use the rope in any way you see fit, but you cannot step over the pull rope during the pull.

4. Burpee Broad Jumps (80m for Men/Women Open & Doubles, 100m for Men/Women Pro):

   • Standard: Each burpee must include your chest and thighs touching the ground at the bottom, and you must jump forward with both feet simultaneously. The subsequent jump must land with both feet simultaneously, and you must stand up fully before the next burpee. The distance is measured from the starting line to the landing point of your feet on each jump.

   • Key Points: Ensure a full burpee at the start of each jump. The jump must be a clear forward movement.

5. RowErg (1000m):

   • Standard: The monitor must clearly display 1000 meters completed.

   • Key Points: Utilize proper rowing technique, with a full slide forward and a complete pull back, engaging your legs, core, and arms in sequence.

6. Farmer's Carry (2 x 24kg for Men Open, 2 x 16kg for Women Open, heavier for Pro/Doubles):

   • Standard: Carry the designated weights in each hand for the specified distance (200m total, usually 100m out and 100m back). You must maintain control of the weights throughout the entire distance. Dropping the weights requires you to pick them up from the exact spot they were dropped and continue. Dragging the weights is not allowed.

   • Key Points: Maintain a firm grip and upright posture. Avoid resting the weights on your legs or any other part of your body.

7. Sandbag Lunges (100m for Men Open, 50m for Women Open, heavier/longer for Pro/Doubles):

   • Standard: Perform walking lunges while carrying the designated sandbag in your desired position (e.g., front rack, shoulder). Each lunge must have your back knee touch the ground (or come very close to it) and your front knee track over your toes. You must stand up fully after each lunge.

   • Key Points: Ensure a full range of motion in each lunge. Maintain control of the sandbag throughout the entire distance.

8. Wall Balls (100 reps for Men Open, 75 reps for Women Open, heavier/more for Pro/Doubles):

   • Standard: Each rep starts with a full squat (hip crease below the knee) while holding the wall ball. As you stand up, you must throw the ball to hit the designated target on the wall. The rep is counted when the center of the ball hits the target at or above the specified height.

   • Key Points: Achieve a full squat depth on each rep. Ensure the ball hits the target cleanly.

     
     

Why Understanding Standards Matters:

• Fair Competition: Standardized rules ensure that all athletes are competing under the same conditions, allowing for accurate comparisons of performance.

• Effective Training: Knowing the standards allows you to train with the correct form and range of motion, maximizing the effectiveness of your preparation.

• Avoiding Penalties: Familiarity with the rules helps you avoid "no-reps" during the race, which can significantly impact your time.

• Improved Performance: By focusing on proper technique that meets the standards, you'll likely be more efficient and conserve energy during the race.

Excited about the HYROX experience? We'll equip you with the perfect training plan!