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Reference

HYROX Weight Reference - Complete Division Weight Matrix 2026

Official station weights for all HYROX divisions. Updated for the 2025/26 season including the Women Open wall ball rule change.

Station Distance / Reps Men Open Women Open
SkiErg 1,000 m Bodyweight Bodyweight
Sled Push 50 m 152 kg 102 kg
Sled Pull 50 m 103 kg 78 kg
Burpee Broad Jumps 80 m Bodyweight Bodyweight
Rowing 1,000 m Bodyweight Bodyweight
Farmers Carry 200 m 2 x 24 kg 2 x 16 kg
Sandbag Lunges 100 m 20 kg 10 kg
Wall Balls 75 reps Updated 6 kg / 9 ft target 4 kg / 9 ft target
2025/26 Rule Change: Women Open wall balls reduced from 100 reps to 75 reps. Men Open remains 100 reps. This change was introduced to address the significant finishing-time disparity at the final station.
Station Distance / Reps Men Pro Women Pro
SkiErg 1,000 m Bodyweight Bodyweight
Sled Push 50 m 202 kg 152 kg
Sled Pull 50 m 153 kg 103 kg
Burpee Broad Jumps 80 m Bodyweight Bodyweight
Rowing 1,000 m Bodyweight Bodyweight
Farmers Carry 200 m 2 x 32 kg 2 x 24 kg
Sandbag Lunges 100 m 30 kg 20 kg
Wall Balls 100 reps 9 kg / 10 ft target 6 kg / 10 ft target
Pro division uses a higher wall ball target height (10 ft / 3.05 m) compared to Open (9 ft / 2.74 m). Pro athletes must also meet minimum qualifying standards at most events - check the HYROX website for current qualification times.
Station Total Volume Doubles Mixed / Men Doubles Women
SkiErg 1,000 m total (split) Bodyweight Bodyweight
Sled Push 50 m x 2 each 152 kg 102 kg
Sled Pull 50 m x 2 each 103 kg 78 kg
Burpee Broad Jumps 80 m total (split) Bodyweight Bodyweight
Rowing 1,000 m total (split) Bodyweight Bodyweight
Farmers Carry 200 m (one carries, swap) 2 x 24 kg 2 x 16 kg
Sandbag Lunges 100 m total (split) 20 kg 10 kg
Wall Balls 100 reps total (split) 6 kg / 9 ft 4 kg / 9 ft
In Doubles, each athlete runs all 8 km but station work is shared. Athletes alternate at stations and each must complete the minimum station distance/reps before swapping. Both athletes must be in the station zone simultaneously for the station to count.
Athlete Run Leg Station Weights
Athlete 1 Run 1 + Run 2 (2 km total) SkiErg + Sled Push Open weights
Athlete 2 Run 3 + Run 4 (2 km total) Sled Pull + Burpee Broad Jumps Open weights
Athlete 3 Run 5 + Run 6 (2 km total) Rowing + Farmers Carry Open weights
Athlete 4 Run 7 + Run 8 (2 km total) Sandbag Lunges + Wall Balls Open weights
Relay uses Open division weights. Each of the 4 athletes completes 2 run segments and 2 stations. All athletes must be registered together as a team. Mixed relay teams are permitted. Relay times are not eligible for world rankings.

Wall Ball Target Heights

Open Division
9 ft / 2.74 m
Men and Women Open
Pro Division
10 ft / 3.05 m
Men and Women Pro

The wall ball target is a marked line on the wall. The center of the ball must touch or cross the line on each rep for it to count. A judge stands at each wall ball station and will call a "no rep" if the ball does not reach the target. There is no penalty for no-reps other than having to complete the rep again.

About the 2025/26 Rule Changes

HYROX periodically revises station parameters to improve competitive balance and athlete experience. The most significant change for the 2025/26 season was the reduction of Women Open wall balls from 100 reps to 75 reps. This change was driven by data showing that female Open athletes were spending disproportionately long at the final station relative to male athletes, creating a larger variance in finish times at the end of the race.

The Men Pro wall ball target height was also updated from a wooden board to a more clearly marked line system at all HYROX-owned equipment venues, improving judging consistency. No weight changes were made to sled, farmers carry, or sandbag lunges for the 2025/26 season.

How to Choose Your Division Based on These Weights

Open Division: The Right Starting Point for Most Athletes

If you are preparing for your first HYROX, Open is almost always the right choice regardless of your fitness level. Open weights are challenging for recreational athletes but achievable with 8-12 weeks of specific preparation. The sled push at 152 kg (men) or 102 kg (women) is the most demanding station weight and the one that most frequently determines whether an athlete finishes strongly or struggles through the second half of the race.

A useful benchmark: if you can push a loaded barbell in a landmine press at roughly your bodyweight for 20 metres under fatigue, you have the baseline strength for the Open sled push. If that feels far away, spend 6-8 weeks building posterior chain and quad strength before attempting race simulation at full Open loads.

Pro Division: Only Enter If You Meet These Benchmarks

Pro is not simply "the harder version." Pro division weights are substantially heavier than Open across every resistance-based station. The sled push jumps from 152 kg to 202 kg for men - a 50 kg increase that fundamentally changes the character of the station from hard to brutally demanding. The farmers carry increases from 2 x 24 kg to 2 x 32 kg, and the sandbag lunges from 20 kg to 30 kg.

Before entering Pro division, you should be able to comfortably complete all Open station weights under race fatigue with substantial time to spare. Athletes who enter Pro without meeting this bar typically spend 3-5 minutes more on sled and lunges than they anticipate, adding significant time to their finish.

Common benchmarks used by coaches when advising Pro entry: Open division finish time under 65 minutes for men, under 75 minutes for women, with clean station technique throughout. If your Open time still has obvious room for improvement, optimise your Open performance before moving up.

Doubles and Relay: Same Weights, Shared Volume

The Doubles and Relay formats use the same station weights as Open (or your team's registered division) but divide the total volume between athletes. In Doubles, each athlete still runs all 8 km but station reps and distances are shared. This makes Doubles a genuine race format rather than an easier option - the running volume is the same, and the station weights are identical. It is simply a team experience rather than an individual one.

Relay divides both the running and stations between four athletes, each completing 2 km of running and 2 stations. This is genuinely lower total individual output and works well for mixed-ability groups or athletes who want to try the HYROX experience without the full individual race commitment.

Weight Scaling Rules and Common Questions

HYROX does not offer weight scaling within divisions. The weights listed in the tables above are fixed for every athlete in that division, regardless of bodyweight, age, or experience level. There is no scaled option within Open - if you register Open, you complete Open weights. Masters age-group categories (40+, 50+, 60+) exist for ranking purposes but use the same weights as standard Open.

Equipment is provided at the venue for all stations. You do not bring your own sandbag, kettlebells, wall ball, or sled plates. The venue supplies everything to the official weight specification. Equipment weight includes the sled frame for sled push and pull - you load plates on top of the base sled to reach the total listed weight.

No-reps can cost you time: at every station, judges call no-reps for incomplete range of motion. A sandbag lunge that does not bring the back knee to within an inch of the floor does not count. A wall ball that does not hit the target line does not count. Train to full range at race loads in preparation, not to a shortened range that feels easier.

How to Train the Resistance Stations at Race Weights

The biggest mistake athletes make with the station weights is not training at them until the final weeks. Here is a training principle that applies to every weighted station: you need to be able to complete the full race distance at race weight in training, not just survive it. Arriving at the sled on race day having only trained 30 metre sled pushes when the race demands 50 metres sets you up for failure.

Training Guidelines by Station
  • Sled Push (152 kg Men / 102 kg Women Open): Start at 60-70% of race weight in weeks 1-3. Add weight each week. By week 6, complete at least one full 50 m push at race weight per session. In peak weeks, do 4-5 x 50 m at race weight with 3-4 minutes rest between sets.
  • Sled Pull (103 kg Men / 78 kg Women Open): Focus heavily on rope technique before adding load. Use a hand-over-hand pull motion, keeping the rope low. Reach race weight by week 5. The pull is harder than training typically reflects because you arrive at it pre-fatigued from the push.
  • Farmers Carry (2 x 24 kg Men / 2 x 16 kg Women Open): The 200 m distance is longer than most training sets. Practice carrying the full 200 m in training, not just repeated 50 m lengths. Grip strength and core endurance matter more here than raw strength.
  • Sandbag Lunges (20 kg Men / 10 kg Women Open): Train walking lunges with a loaded sandbag on your shoulder or across the upper back. Do 50 m minimum sets in training - the 100 m race distance is longer than it looks when you are already tired. Hip flexor conditioning is as important as quad strength.
  • Wall Balls (6 kg / 9 ft Men Open, 4 kg / 9 ft Women Open): Train wall balls at the end of sessions after running and other stations, never fresh. Practicing 75-100 wall balls when you are already tired is the only way to know what race day feels like. Develop a consistent set-and-rest strategy (sets of 15-20 with 15-second rests) rather than trying to go unbroken.

Frequently Asked Questions

Yes. The total weight listed (152 kg Men Open, for example) includes the weight of the sled frame itself. You load additional plates on top of the base sled to reach the listed total. The Rogue Echo Sled used at most HYROX events weighs around 60 kg empty, so you would add approximately 90 kg in plates for Men Open.
No. HYROX has separate weight standards for men and women in all weighted stations. Women Open station weights are typically 50-65% of Men Open weights. In Pro division, Women Pro weights are equivalent to Men Open weights in several stations, reflecting the crossover between the divisions.
You can build the movement patterns with lighter loads in early training phases, but you must reach race-day weights by 3-4 weeks before your event. The specific demand of pushing 152 kg or carrying 2 x 24 kg cannot be fully simulated with lighter loads. Race day often feels harder than training because of accumulated fatigue from preceding stations - if you only train the stations individually and light, you will be underprepared.
Women Open wall balls dropped from 100 reps to 75 reps for the 2025/26 season. This reduces the time spent at the final station by around 1-2 minutes for most women Open athletes. Training implications: you still need to practice wall balls in a pre-fatigued state, but 75 unbroken reps is achievable for more athletes than 100 were. Aim to build to 50 unbroken reps in training before race day.

Not Sure Which Division to Enter?

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