HYROX Weights: Every Station Weight for Men, Women, Pro, Doubles and Relay

The official HYROX weights for the 26/27 season are: Women push a 102kg sled, pull 78kg, carry 2 x 16kg kettlebells, lunge with a 10kg sandbag and throw a 4kg wall ball; Men and Women Pro push 152kg, pull 103kg, carry 2 x 24kg, lunge with 20kg and throw 6kg; Men Pro push 202kg, pull 153kg, carry 2 x 32kg, lunge with 30kg and throw 9kg. Sled weights include the sled. Wall ball targets sit at 2.70m for women and 3.00m for men, whatever the division. Every number below comes straight from the HYROX Singles rulebook, Doubles rulebook and Relay rulebook for Season 26/27, all linked from the official HYROX rulebook page.

HYROX weights by division (Season 26/27)

The non-weighted stations are identical for everyone: 1000m SkiErg, 80m of burpee broad jumps and a 1000m row, with 1km of running before each of the eight stations for 8km in total.

Station	Women (Open)	Men (Open)	Women Pro	Men Pro
Sled push, 4 x 12.5m	102kg incl. sled	152kg incl. sled	152kg incl. sled	202kg incl. sled
Sled pull, 4 x 12.5m	78kg incl. sled	103kg incl. sled	103kg incl. sled	153kg incl. sled
Farmers carry, 200m	2 x 16kg	2 x 24kg	2 x 24kg	2 x 32kg
Sandbag lunges, 100m	10kg	20kg	20kg	30kg
Wall balls, 100 reps	4kg	6kg	6kg	9kg
Wall ball target	2.70m	3.00m	2.70m	3.00m

Notice that Women Pro is not a separate set of loads. It borrows the Men Open weights for every station but keeps the women's 2.70m wall ball target, which makes it a brutal division for anyone used to Open.

Doubles weights

Doubles doesn't make anything lighter. The Doubles rulebook lists five divisions and maps them onto the singles loads:

Station	Doubles Women	Doubles Men, Women Pro, Mixed	Doubles Men Pro
Sled push	102kg incl. sled	152kg incl. sled	202kg incl. sled
Sled pull	78kg incl. sled	103kg incl. sled	153kg incl. sled
Farmers carry	2 x 16kg	2 x 24kg	2 x 32kg
Sandbag lunges	10kg	20kg	30kg
Wall balls	4kg	6kg	9kg

The wall ball targets are listed as 2.70m for women and 3.00m for men. What changes is the workload: partners must run every 1km together, then split each station however they like in a "you go, I go" format, and the resting partner has to stay on their feet. Mixed teams carry the Men Open weights, which is worth knowing before a female partner commits to 24kg kettlebells.

Relay weights

Relay teams have four members, and each one runs 2 x 1km and completes two stations; the team decides who does what. The Relay rulebook only gives two weight columns:

Station	Women	Men
Sled push	102kg incl. sled	152kg incl. sled
Sled pull	78kg incl. sled	103kg incl. sled
Farmers carry	2 x 16kg	2 x 24kg
Sandbag lunges	10kg	20kg
Wall balls	4kg / 2.70m	6kg / 3.00m

There's also a Mixed relay division, but the rulebook doesn't print a separate column for it, so we're not going to guess which loads apply. Ask the event organiser.

The station rules that catch people out

Weights are only half of it. A few standards from the 26/27 rulebook decide whether your reps count:

• Sled pull: you must stay standing inside the Racers Box and pull with the rope; sitting or kneeling isn't allowed, and the whole sled has to cross the 12.5m line before you change direction.
• Farmers carry: arms extended by your sides, and you can put the bells down to rest as long as they don't move forward when you do.
• Sandbag lunges: the bag stays fully supported on both shoulders, the trailing knee has to touch the ground on every rep, and you can't shuffle between lunges. Using the wrong weight means repeating the whole station.
• Wall balls: 100 valid reps. Missing the target or the movement standard is a no rep, and the digital counters some venues use are only a visual aid.

On most of these stations a first infringement earns a warning and each one after that costs 15 seconds.

How to train each HYROX station at home

You won't replicate a full race in a garage, and you don't need to. Research on HYROX itself is thin, but the first lab study of a simulated race found that runs took up far more of the total time than the stations, and that faster finishers had a higher VO2max and did more endurance training (Frontiers in Physiology, 2025). The heaviest stations, sled push and pull, were actually the quickest to finish. So build your engine first and treat the weighted stations as skills to keep sharp.

Sled push and pull. These are the hardest to copy without a sled. If you have access to a gym sled, our sled push guide covers technique and loading. At home, heavy walking lunges, hill sprints and pushing a plate on a towel across a smooth floor get you part of the way, and a rope pull off a loaded sled or heavy bag drills the hand-over-hand pattern. Don't expect a perfect substitute.

Farmers carry. Easy to train at home with two kettlebells at race weight or heavier. Walk 50m sets, drop, repeat. The farmers carry guide has the programming, and if you're buying bells for race prep, our best kettlebells roundup lists cast-iron and competition options at 16kg, 24kg and 32kg. A grip strengthener helps if your hands go before your legs.

Sandbag lunges. A sandbag is ideal, but a weighted vest or a kettlebell held in a front rack trains the same legs; the vest is closer to the race feel because the load stays on your torso. Practise touching the back knee every rep (see our lunge guide for form) and do longer sets than you think you need, because 100m is a lot of lunges.

Wall balls. You need a soft-shelled wall ball and a wall or ceiling that won't mind 9kg hitting it. Our wall ball guide breaks down pacing for 100 reps, and the best medicine ball guide explains which balls are built to be caught. Burpee broad jumps need no kit at all; our burpee guide is a sensible start.

SkiErg and rowing. These are the two machines worth owning if you're serious. Our Concept2 SkiErg review covers the best-known ski machine, and the Concept2 Model D review covers the air rower most gyms own. If the Model D is out of budget, see our best rowing machine picks, but a magnetic rower won't feel quite like an air rower under hard efforts. For general conditioning, an air bike workout or a rowing machine HIIT session builds the engine without pounding your legs.

A simple weekly structure

Two runs (one easy, one with intervals), two strength sessions built around lunges, carries and wall balls, and one "compromised" session where you run 1km between station blocks is enough for most people training for their first Open race. Use heart rate zones to keep the easy runs genuinely easy. If you're going Pro, train at or slightly above race weight on carries and lunges, since that's where Pro loads hurt most.

Recommended reads

• Wall balls: technique and HYROX standards
• Sled push: how to do it and weight to use
• Farmers carry: how to do it
• Concept2 SkiErg review
• Best kettlebells UK