GlowraHyrox stations in order, and how to practise them
A Hyrox race is always the same: a 1 km run, then a workout station, eight times over. Because the format never changes, you can practise the exact race, or pieces of it, in an ordinary gym.
The eight stations in order
| Station | Distance or reps | Weight in Glowra's simulation | |
|---|---|---|---|
| 1 | SkiErg | 1000 m | — |
| 2 | Sled Push | 50 m | 102 kg |
| 3 | Sled Pull | 50 m | 78 kg |
| 4 | Burpee Broad Jump | 80 m | — |
| 5 | Rowing Machine | 1000 m | — |
| 6 | Farmers Carry | 200 m | 16 kg |
| 7 | Sandbag Walking Lunge | 100 m | 10 kg |
| 8 | Wall Ball | 100 reps | 4 kg |
Each station comes after a 1 km run. The weights above are the starting numbers in Glowra's race simulation; divisions use different weights, so check the official Hyrox rulebook for yours and change them to match.
What each station is
- SkiErg: a standing machine where you pull two handles down, like double-poling on skis.
- Sled push: push a weighted sled along a lane.
- Sled pull: pull the sled towards you with a rope, hand over hand.
- Burpee broad jump: a burpee, then a two-footed jump forward.
- Rowing: on a rowing machine.
- Farmers carry: walk with a weight in each hand.
- Sandbag lunges: walking lunges with a sandbag across your shoulders.
- Wall balls: squat, then throw a ball to a target on the wall.
How to practise
- Pairs: one run and one station, repeated. A good first session is four run-and-station pairs with shorter runs.
- Half simulation: the first four or last four stations with their runs.
- Full simulation: all eight in race order, now and then, to practise pacing.
Shorten the runs and lighten the weights as much as you need. The goal of practice is to learn the changeovers from running to a station and back.
Glowra shares general fitness information only. It is not medical, health or diet advice. If you have an injury, a health condition or are pregnant, speak to a qualified professional before training.
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