Full Race Format Overview

• 8 x 1,000m runs
• Each run is followed by 1 workout station
• Total: 8 runs + 8 workouts
• Completed in order

MINI Race Format Overview

• 8 x 500m runs
• Each run is followed by 1 workout station
• Total: 8 runs + 8 workouts
• Completed in order

Adaptive Race Format Overview

• 8 x 2000m C2 Bike
• Each bike is followed by 1 workout station
• Total: 8 bike + 8 workouts
• Completed in order

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HYROX EVENT FLOW

Run 1 → SkiErg

SkiErg: 1000m (all divisions)

Run 2 → Sled Push

Sled Push: 50m total (4 x 12.5m)

Weights (including sled):

• Men Open: ~365 lbs
• Men Pro: ~455 lbs
• Women Open: ~265 lbs
• Women Pro: ~ 365

Run 3 → Sled Pull

Sled Pull: 50m total (4 x 12.5m)

Weights:

• Men Open: ~265 lbs
• Men Pro: ~355 lbs
• Women Open: ~165 lbs
• Women Pro: ~265 lbs

Run 4 → Burpee Broad Jumps

Burpee Broad Jumps: 80m total (all divisions)

Run 5 → Row

Row: 1000m (all divisions)

Run 6 → Farmer’s Carry

Farmer’s Carry: 200m

Weights (per hand):

• Men Open: 53 lb kettlebells
• Men Pro: 70 lb kettlebells
• Women Open: 35 lb kettlebells
• Women Pro: 53 lb kettlebells

Run 7 → Sandbag Lunges

Sandbag Walking Lunges: 100m

Weights:

• Men Open: 44 lbs
• Men Pro: 66 lbs
• Women Open: 22 lbs
• Women Pro: 44 lbs

Run 8 → Wall Balls

Wall Balls:

• Men Open: 100 reps (14 lb to 10 ft)
• Men Pro: 100 reps (20 lb to 10 ft)
• Women Open: 75 reps (10 lb to 9 ft)
• Women Pro: 100 reps (14 lb to 9 ft)

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