Exercise guide
HYROX Exercises: Train All 8 Stations
HYROX exercises test aerobic power, horizontal force, grip, loaded movement and high-repetition squat endurance. This guide explains what each of the eight station movements demands, which technique to practise and how to build useful training without turning every session into a full race simulation.
Updated 15 September 2026
Compare all 8 exercisesExercises
8 station movements
Erg work
SkiErg and Rowing
Loaded work
Sled, carry and lunges
Bodyweight
Burpee broad jumps
Build efficient SkiErg and rowing mechanics
The SkiErg and rower are cyclical full-body exercises, but they reward different sequencing. A SkiErg repetition connects the trunk and hips to a strong downward pull. Rowing depends on a coordinated leg drive, body swing and arm finish, followed by a controlled recovery. On both machines, efficient rhythm matters more than sprinting the opening metres.
- Practise steady intervals before adding hard efforts after running.
- Use the monitor to keep pace and stroke rate repeatable instead of relying only on feel.
- Finish each interval with enough control to transition into the next run.
Develop force for the sled push and pull
Both sled exercises demand leg strength, trunk stiffness and the ability to keep producing force while breathing hard. The push rewards a stable body angle and short, continuous steps. The pull requires a strong brace, efficient rope handling and controlled backward movement. Turf friction can change the difficulty substantially, so one gym load never guarantees the same race feel.
- Build general squat, split-squat and hinge strength before relying on heavy sled sessions.
- Practise on turf when possible and record the surface as well as the load.
- Keep technique consistent before increasing weight, distance or fatigue.
Train burpees and carries as movement skills
Burpee Broad Jumps combine repeated floor contact with forward travel, making rhythm and landing position important. Farmers Carry challenges grip, posture and walking efficiency under load. These exercises are simple to understand but expensive when movement becomes untidy, so short technical sets are useful before longer race-specific work.
- Choose a repeatable burpee step and jump distance rather than chasing the longest jump.
- Carry with tall posture and controlled steps instead of letting the weights swing.
- Progress total distance gradually so hands, calves and lower back adapt.
Protect standards in lunges and wall balls
Sandbag Lunges and Wall Balls arrive late in the race, when fatigue can expose weak positions. Lunges require balance, trunk control and repeatable knee contact. Wall Balls combine a squat with an accurate throw to a target. Strength helps, but the ability to repeat valid repetitions and manage set size is what transfers to race day.
- Practise the official range of motion before adding speed.
- Use manageable sets that preserve balance, squat depth and target accuracy.
- Add running before these exercises only after the basic movement is reliable.
What each HYROX exercise trains
Use this comparison to identify the main physical demand of each movement. Alternatives can build the pattern when specialised equipment is unavailable, but they do not reproduce every part of the race station.
| Exercise | Primary demand | Training focus | Equipment alternative |
|---|---|---|---|
| SkiErg | Aerobic power and trunk-to-arm rhythm | Smooth pacing and strong hip-driven pulls | Resistance-band pulldowns |
| Sled Push | Horizontal leg drive | Body angle, bracing and short steps | Heavy prowler or incline treadmill drive |
| Sled Pull | Backward leg drive and pulling strength | Brace, rope handling and continuous movement | Backward drags and cable rows |
| Burpee Broad Jumps | Bodyweight conditioning and travel | Repeatable floor rhythm and controlled landings | Burpees plus standing broad jumps |
| Rowing | Full-body aerobic power | Leg-body-arm sequence and recovery | Bike or run intervals for conditioning only |
| Farmers Carry | Grip and loaded posture | Tall walking position and controlled turns | Heavy dumbbell carries |
| Sandbag Lunges | Single-leg strength endurance | Stable steps and consistent knee contact | Front-loaded dumbbell lunges |
| Wall Balls | Squat endurance and throwing accuracy | Breathing, depth and target consistency | Thrusters with a light dumbbell |
Equipment decisions
Compare gear only when it solves a training problem
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HYROX shoes
Compare grip, stability and repeated-run efficiency.
Compare optionsSkiErg machines
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Questions athletes ask
Frequently asked questions
What are the eight HYROX exercises?
They are SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls. A one-kilometre run comes before each station in the race.
Can I train HYROX exercises without all the official equipment?
Yes. You can build the underlying movement patterns with bands, dumbbells, loaded lunges, broad jumps and other conditioning machines. Use the actual race equipment when available because substitutions cannot reproduce sled friction, erg technique or wall-ball accuracy exactly.
Should every HYROX workout include all eight exercises?
No. Most sessions are more useful when they target a small number of movements with good quality. Full or half simulations can be added selectively after you have built technique, strength and running consistency.
Which HYROX exercise should a beginner learn first?
Start with the movements you can practise safely and repeat consistently, then assess your weakest station. Technique on the ergs, lunges and wall balls is especially useful before adding race-level fatigue.
Next useful step
Build the exercises into a weekly plan
Combine movement practice, strength, running and controlled transition sessions across the week.