Hyrox Training
Train for the world's largest fitness race at CrossFit San Ramon. Our programming builds every skill Hyrox demands: endurance, strength, and the grit to finish.
Already doing CrossFit? Your training IS Hyrox prep. →What Is Hyrox?
Hyrox is a global indoor fitness race that combines running with functional workout stations. Every Hyrox race on the planet follows the same format: 8 rounds of a 1km run immediately followed by a functional exercise station. The total race covers 8 kilometers of running plus 8 workout stations, testing every dimension of fitness in a single event.
Created in 2017 in Hamburg, Germany by Christian Toetzke and Moritz Furste, Hyrox has exploded into the largest mass-participation fitness race in the world. The 2023-2024 season featured over 100 events across 30+ countries with more than 300,000 participants. Hyrox World Championships bring together qualifiers from every continent for the sport's pinnacle event.
Think of Hyrox as the triathlon of functional fitness. Where a triathlon tests swim-bike-run, Hyrox tests run-plus-everything-else. It is the bridge between running and CrossFit, and that is exactly why CrossFit athletes dominate it.
Race Format
The 8 Hyrox Stations
Every Hyrox race on earth uses these 8 stations in the same order. Here is what each one demands and how to conquer it.
SkiErg
1,000mTests cardiovascular endurance and upper body stamina. The SkiErg punishes athletes who start too fast, so sustainable pacing is everything.
Steady pace, do not blow up early. Target a pace you can hold for the full 1,000m. Your arms will need to last 7 more stations.
SkiErg intervals, assault bike conditioning, and long metcons build the engine this station demands.
Never used a SkiErg? Your coach will teach you the technique. Focus on rhythm, not speed.
Sled Push
50m (4×12.5m)Tests leg drive and anaerobic power. The sled push is where most athletes lose significant time because heavy sleds on turf require explosive force.
Short explosive bursts. Drive with your legs, not your arms. Keep your hips low and your steps short.
Back squats, front squats, and heavy sled work in CrossFit classes directly transfer to this station.
It feels heavy, but everyone pushes at their own pace. Walking it through is perfectly fine.
Sled Pull
50m (4×12.5m)Tests back strength and grip endurance. Athletes pull the sled toward them hand-over-hand while seated on the ground or standing low.
Sit low, pull hand-over-hand with a strong rhythm. Your back and biceps do the work, so protect your grip for later stations.
Rope climbs, heavy deadlifts, barbell rows, and ring rows build the pulling strength this station requires.
Sit low and use your whole body. Hand-over-hand technique is something you'll practice in training.
Burpee Broad Jump
80mTests full-body endurance and mental toughness. This station is a grind: 80 meters of burpee broad jumps with no weight, just bodyweight suffering.
Steady rhythm wins. Do not sprint the first 20 meters. Find a sustainable pace and hold it. This station is as much mental as physical.
Burpees appear in countless CrossFit workouts. High-rep metcons build the mental toughness this station demands.
This one is mental. Find a steady rhythm and stick with it. No need to rush.
Rowing
1,000mTests cardiovascular endurance and pacing discipline. The rower is familiar territory for CrossFit athletes, but pacing matters more here than in any WOD.
Do not sprint. Maintain a steady stroke rate of 24-28 SPM. Pace for the full 1,000m. Negative splitting (getting faster) is ideal.
Rowing is programmed multiple times per week in CrossFit. 1,000m rows, 500m intervals, and long-distance rows build this capacity.
If you do CrossFit, you already know the rower. Steady pace wins here.
Farmers Carry
200mTests grip strength, core stability, and mental resolve. 200 meters is a long way to carry heavy weights, and dropping them costs time.
Do not drop them. Grip the handles hard, keep your shoulders packed down, and walk with purpose. Short breaks are better than drops.
Farmers carries, heavy deadlifts, kettlebell work, and overhead carries in CrossFit build unbreakable grip and core strength.
Grip strength matters. Train carries in class and race day will feel familiar.
Sandbag Lunges
100mTests quad and glute endurance under load. By station 7, your legs are fatigued. Lunging 100 meters with a sandbag separates finishers from DNFs.
Short steps, stay upright. The sandbag sits on your shoulder. Switch sides at the turnaround. Do not let your torso collapse forward.
Walking lunges, front rack lunges, and heavy squats in CrossFit build the single-leg strength and endurance this station demands.
Short steps, stay tall. Your legs will be tired but each lunge gets you closer to the finish.
Wall Balls
75–100 repsTests muscular endurance and sheer willpower. Wall balls are the final station, and everything you have left goes here. High reps, moderate weight, and a target to hit.
Break into sets of 10-15 reps with 5-10 second rests. Do not go to failure. Consistent sets finish faster than one big set followed by collapse.
Wall balls are a CrossFit staple. Karen (150 wall balls for time) is the ultimate Hyrox wall ball preparation workout.
Break it into small sets of 10 or 15. The finish line is right after this station.
Weight Comparison by Division
Exact weights for every Hyrox station across all competitive divisions. Plan your training around your target division.
| Station | Women Open | Women Pro | Men Open | Men Pro |
|---|---|---|---|---|
| SkiErg | 1,000m | 1,000m | 1,000m | 1,000m |
| Sled Push | 102 kg (225 lbs) | 152 kg (335 lbs) | 152 kg (335 lbs) | 202 kg (445 lbs) |
| Sled Pull | 78 kg (172 lbs) | 103 kg (227 lbs) | 103 kg (227 lbs) | 153 kg (337 lbs) |
| Burpee Broad Jump | 80m | 80m | 80m | 80m |
| Rowing | 1,000m | 1,000m | 1,000m | 1,000m |
| Farmers Carry | 2×16 kg (2×35 lbs) | 2×24 kg (2×53 lbs) | 2×24 kg (2×53 lbs) | 2×32 kg (2×70 lbs) |
| Sandbag Lunges | 10 kg (22 lbs) | 20 kg (44 lbs) | 20 kg (44 lbs) | 30 kg (66 lbs) |
| Wall Balls | 100×4 kg (9 lbs) | 75×6 kg (13 lbs) | 100×6 kg (13 lbs) | 100×9 kg (20 lbs) |
Hyrox Finish Times: What to Aim For
Where do you stack up? These benchmarks cover Men’s and Women’s Open Singles based on global race data.
Top 5% globally. Competitive athletes with dedicated Hyrox training.
Strong fitness base. Experienced CrossFit athletes and competitive runners.
Solid all-around fitness. Regular CrossFit or gym-goers with running ability.
First-time racers. Consistent training for 3-6 months prior to race day.
Completing Hyrox is an achievement at any time. Every finisher earns the medal.
Why CrossFit = Hyrox Training
Every Hyrox station uses a movement CrossFit programs regularly. 3-5 days of CrossFit per week IS your Hyrox training plan.
Every Hyrox station uses a movement CrossFit programs regularly. 3-5 days of CrossFit per week IS your Hyrox training plan.
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Hyrox Training at CrossFit San Ramon
We do not just offer CrossFit classes that happen to help with Hyrox. We intentionally program Hyrox-specific training blocks leading up to race season.
Led by Tim Hill (CF-L3, Hyrox-certified coach) with over 15 years of CrossFit coaching experience. Tim designs race-specific programming blocks that build progressively toward peak performance on race day.
12-Week Race Preparation Cycle
Endurance and strength foundation. Longer metcons, heavy compound lifts, and running volume to build aerobic capacity.
Practice each Hyrox station at race weights. Sled work, wall balls at target reps, rowing intervals, and farmers carry distances.
Full run-throughs combining running with stations. Pacing strategy, transition practice, and mental preparation for race day.
Hyrox Divisions Explained
Hyrox offers multiple divisions so every athlete, from first-timer to elite competitor, has a category to race in.
Open Singles
The standard Hyrox division. One athlete completes all 8 runs and 8 stations. Standard weights. Perfect for your first race or ongoing competition.
Pro Singles
Heavier weights and the same format as Open. For experienced athletes chasing qualification to Hyrox World Championships.
Doubles
Two athletes alternate stations. Both run every 1km segment together, then take turns completing stations. A great way to race with a training partner.
Relay (4-Person)
Four athletes, each completes 2 runs and 2 stations. The most accessible division, perfect for teams new to Hyrox.
Age Groups
Separate rankings for age categories including 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, and 60+. Compete against your peers.
Your Hyrox Coaches
Tim Hill
Head Coach & OwnerCF-L3, Hyrox-certified trainer. 15+ years coaching CrossFit. Designs all Hyrox-specific programming blocks and race preparation cycles.
Ty Clinkscales
Conditioning SpecialistSpecializes in endurance and metabolic conditioning. Leads running clinics and pacing strategy sessions for Hyrox preparation.
Hyrox Training Is Included
No separate Hyrox program fee. Your CrossFit San Ramon membership includes all Hyrox preparation: classes, coaching, and race-specific programming.
Includes all CrossFit classes, Hyrox-specific programming, open gym, and coaching.
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