The 8 HYROX Exercises Explained: A Beginner-Friendly Guide to Fitness Racing
HYROX has taken the fitness world by storm, including top CrossFit athletes such as Noah Ohlsen and Chandler Smith, blending endurance running with functional strength exercises in a race format that tests both physical and mental grit. But what exactly does it involve?
Let’s break down the 8 key HYROX exercises that make up this thrilling challenge-without the jargon. Whether you’re a seasoned athlete or a curious newcomer, this guide will walk you through each station in simple, relatable terms.
1. SkiErg: The Ultimate Warm-Up
The SkiErg is your first taste of HYROX intensity. Imagine standing tall, gripping two handles, and driving them downward in a motion that mimics Nordic skiing. It’s not just about arm strength-each pull demands you crunch your core, hinge at the hips, and drive through your legs. The movement is rhythmic but relentless, requiring coordination and focus as you rack up 1,000 meters.
You’ll feel your heart rate climb as your shoulders, lats, and abs engage with every stroke. The SkiErg sets the tone for the race, waking up every muscle and priming you for the challenges ahead. It’s a deceptively tough opener, forcing you to find a sustainable pace before the real grind begins.
Too long to read? Listen to an audio overview instead.
2. Sled Push: Power and Determination
The sled push is where the race starts to bite. Picture a heavy metal sled loaded with weights-your mission is to drive it 50 meters across the floor.
This isn’t a casual stroll; you’ll be leaning forward, digging your toes into the ground, and channeling every ounce of power from your quads, glutes, and calves. The sled resists every push, demanding explosive force and unwavering determination.
Your breathing grows ragged, your legs burn, and your mind begs for a break. But there’s no room for hesitation-each step forward is a small victory.
The sled push is a raw test of lower-body strength and mental toughness, and it’s often where competitors realize just how demanding HYROX can be.
3. Sled Pull: Back, Grip, and Grit
Switching gears, the sled pull flips the challenge-now you’re facing your sled, gripping a thick rope, and hauling it hand-over-hand for 50 meters. This movement torches your upper back, biceps, and forearms while forcing your legs and core to stabilize your body.
The rope can feel slippery as sweat builds, so grip strength becomes crucial. Each pull is a battle against friction and fatigue, and your entire body must work in harmony to keep the sled moving.
The sled pull is relentless: it’s not just about brute force, but about maintaining momentum and rhythm. By the end, your arms and back will be screaming, but you’ll feel a surge of accomplishment as you cross the finish line.
4. Burpee Broad Jumps: Explosive Endurance
This HYROX station is a true test of athleticism and heart. You’ll drop to the ground for a burpee-chest to floor, spring back up-then launch yourself forward in a broad jump. Over and over, for 80 meters.
The burpee broad jump is a full-body assault:
• your chest,
• shoulders,
• and triceps fire during the push-up, while your legs and glutes explode with every jump.
It’s a rhythm of collapse and flight, demanding both power and stamina. As the meters tick by, your lungs burn and your legs feel like lead, but the finish line keeps you moving. This station is where many racers hit their first wall, but it’s also where you discover just how far you can push yourself when you refuse to quit.
5. Rowing: Rhythm and Recovery
The rowing machine offers a change of pace, but don’t mistake it for a break. You’ll row 1,000 meters, using your legs to drive the movement, your core to stabilize, and your arms to finish each stroke.
The key is rhythm-smooth, powerful pulls that maximize efficiency without wasting energy. The rower rewards good technique: drive with the legs, lean back, then pull with the arms. It’s a dance of power and precision, where every stroke counts. As your heart pounds and sweat pours, you’ll need to manage your breathing and stay focused. The row isn’t just a cardio test-it’s a mental challenge, forcing you to find calm in the chaos and prepare for the stations ahead.
6. Farmer’s Carry: Strength in Simplicity
The farmer’s carry is a deceptively simple challenge: pick up two heavy kettlebells or dumbbells and walk 200 meters. But simplicity doesn’t mean easy. Your grip will be tested as the weights threaten to slip from your hands, and your shoulders and traps will ache from holding them steady.
Every step demands core stability and balance, especially as fatigue sets in. The farmer’s carry is a mental battle as much as a physical one-your mind will scream to drop the weights, but determination keeps you moving.
This station rewards those who can embrace discomfort, grit their teeth, and keep going when every muscle begs for relief.
7. Sandbag Lunges: Balance Under Load
Lunging 100 meters is tough on its own-add a sandbag across your shoulders, and it becomes a true test of stability and endurance. Each step forward requires you to drop your back knee to the ground, keeping your torso upright and your core braced.
The sandbag shifts and moves, forcing your stabilizer muscles to work overtime. Your quads, glutes, and hamstrings are on fire, and balance becomes a challenge as fatigue builds. The sandbag lunge is a grind, demanding focus and discipline with every rep. It’s a station that builds character, teaching you to embrace the burn and keep moving forward, one lunge at a time.
8. Wall Balls: The Final Gauntlet
The last obstacle is a true finisher: 100 wall balls. You’ll squat with a heavy medicine ball, then explode upward, tossing it to a target high on the wall. Catch, squat, and repeat-again and again.
This movement hammers your legs, shoulders, and core, forcing you to dig deep as exhaustion sets in. Precision matters: miss the target, and you waste precious energy. The wall ball station is where races are won and lost, as competitors battle through burning legs and ragged breaths to reach the finish. Breaking the reps into manageable sets and focusing on form is key.
When you finally hit that 100th rep, you’ll know you’ve conquered HYROX-and proven just how strong you really are.
Conclusion
HYROX is a celebration of all-around fitness. Each of the 8 HYROX exercises is a unique challenge, pushing you to new limits and showing you what you’re truly capable of. Whether you’re racing for a personal best or just to finish, every exercise is a step toward becoming a stronger, tougher version of yourself.
Sources
PRODUCTS
All Rights Reserved - Atlas Pro © 2025