A Hyrox® WOD is a workout designed to prepare you for the eight fixed stations of the competition and the running that links them. Unlike CrossFit®, where the WOD changes every day, in Hyrox® you always train towards the same familiar format: 8 kilometres of running split into 8 stretches of 1 km, with a functional station between each one. That lets you design very specific WODs that replicate what you will face on race day. Here are the stations, how to train them and sample WODs for home and for the box.
The 8 stations of Hyrox®
The order is always the same in any city in the world, and between each station you run 1 km:
- SkiErg (cross-country ski machine).
- Sled push (sled push).
- Sled pull (sled pull).
- Burpee broad jumps (burpee broad jumps).
- Rowing on the machine.
- Farmers carry (farmers carry with kettlebells).
- Sandbag lunges (sandbag lunges).
- Wall balls (throwing the ball to the target).
The key is not just to survive each exercise in isolation, but to do it with your heart rate already high from the running beforehand. That is why Hyrox® WODs always combine running with stations.
How to train each station
You do not need to have it all on day one. Work in blocks:
- Running engine. Run under fatigue: intervals and steady-pace runs. The goal is to hold your pace when you are already tired.
- Leg strength-endurance. The sled, lunge and wall ball stations punish the lower body. Squats, lunges and glute work are your foundation.
- Push and pull. SkiErg, rowing and sleds combine pushing and pulling. Row, train pull-ups and presses.
- Transitions. What makes the difference: practising the switch from running to a station and back to running on “jelly legs”.
Sample Hyrox® WODs
These are sample formats to show you how a Hyrox® WOD is structured. Adapt them to your level: less distance, less weight or fewer reps if you are starting out.
Home WOD (no special kit)
If you do not have a sled or a SkiErg, swap them for equivalent movements:
- 400 m running or running on the spot.
- 15 burpee broad jumps.
- 20 weighted lunges (rucksack or water containers).
- 15 wall balls (or ball throw / jump squat).
- Repeat 4-5 rounds, running between each one.
Box WOD (with kit)
With access to an equipped box you can replicate the real event:
- 1,000 m of rowing or SkiErg.
- 50 m sled push.
- 50 m sled pull.
- 20 sandbag lunges.
- 20 wall balls.
- Run 1 km between blocks to simulate the transitions.
Not every gym has sleds, a SkiErg or Hyrox® sandbags. The flexible way to access the kit is to book a drop-in at a box that has it, without becoming a member.
How to build your full preparation
A one-off WOD is not a plan. To arrive ready for your first competition you need to structure running, strength and station practice over several weeks. We break it down step by step, with a block-by-block plan, in how to prepare for your first Hyrox®.
And if you are still unsure which discipline to choose, see how it differs from other functional training in CrossFit® vs Hyrox® vs Cross Training.
Where to train the stations with a drop-in
With a drop-in you book a single class from €10 at a box with the Hyrox® kit, train the real stations and decide afterwards whether to sign up.
- Look for centres in the Hyrox® category or filter by your city.
- Check that the box has a sled, a SkiErg and sandbags before booking.
- Choose an available day and time and confirm your place.
You have the full process in the guide to what a CrossFit® drop-in is, which works the same for Hyrox® boxes.
Frequently asked questions
Can I train Hyrox® WODs at home?
Yes, by swapping the kit stations for equivalent movements (running on the spot, lunges with a rucksack, jump squats). It is not identical, but it keeps the stimulus of running plus strength.
How much running is in a Hyrox® WOD?
The real event is 8 km in total. In your training WODs you do not need to run that much: what matters is combining running stretches with stations to work on the transitions.
What kit do I need to train Hyrox® well?
Ideally a SkiErg, a rower, a sled, kettlebells, a sandbag and a wall ball. As few gyms have it all, a drop-in at an equipped box is the most practical route.
Do I need special clothing or shoes?
Not for training, but for competing it is worth looking after your footwear and clothing. We cover it in what clothing and shoes you need for Hyrox®.