Regardless if you are curious about HYROX, just signed up for your first race, or have completed several races but just can’t remember which weight to use, we’ve got you covered 👊. We’ve simplified the HYROX weights for every division, as well as broken them down by station.
- If you’re looking for a quick overview of Open or Pro weights, or are racing Mixed Doubles or a Relay, by division is probably the way to go.
- If you want to dig a bit deeper on a particular station, and compare the various weights used at a specific station, jump to by station.
All HYROX weights are listed in pounds (lbs) and kilograms (kg).
By Division
There are many divisions in HYROX, but we’ve simplified things into the 4 most common ones in terms of which HYROX weights they use. Click on a division below to jump to that section.
Advertisement:
- Open – Open, Doubles, Relay
- Pro – Pro, Elite 15, Pro Doubles
- Mixed Doubles
- Relay – Men, Women, Mixed
Adaptive Divisions: There are different weights, distances, and modifications for each of 9 different sub-divisions. We’ve documented them all in our HYROX adaptive guide.
HYROX Open Weights
HYROX Open weights are the lightest weights used in a HYROX race. The following divisions use HYROX Open weights:
- HYROX Open (individual men & women)
- HYROX Doubles (men, women, and mixed)
- HYROX Relay (men, women, and mixed)
| Workout Station | Men’s Open Weight | Women’s Open Weight |
|---|---|---|
| Ski – 1000m | – | – |
| Sled Push – 50m | 152 kg / 335 lbs | 102 kg / 225 lbs |
| Sled Pull – 50m | 103 kg / 227 lbs | 78 kg / 172 lbs |
| Burpee Broad Jumps – 80m | – | – |
| Row – 1000m | – | – |
| Farmer’s Carry – 200m (each hand) | 24 kg / 53 lbs | 16 kg / 35 lbs |
| Sandbag Lunges – 100m | 20 kg / 45 lbs | 10 kg / 22 lbs |
| Wall Balls – 100 reps | 6 kg / 13 lbs | 4 kg / 9 lbs |
HYROX Pro Weights
HYROX Pro weights are the heaviest weights used in a HYROX race. The following divisions use HYROX Pro weights:
- HYROX Pro (individual men & women)
- HYROX Elite 15 (men & women)
- HYROX Pro Doubles (men & women) – There is no Mixed Pro Doubles.
| Workout Station | Men’s Pro Weight | Women’s Pro Weight |
|---|---|---|
| Ski – 1000m | – | – |
| Sled Push – 50m | 202 kg / 445 lbs | 152 kg / 335 lbs |
| Sled Pull – 50m | 153 kg / 337 lbs | 103 kg / 227 lbs |
| Burpee Broad Jumps – 80m | – | – |
| Row – 1000m | – | – |
| Farmer’s Carry – 200m (each hand) | 32 kg / 70 lbs | 24 kg / 53 lbs |
| Sandbag Lunges – 100m | 30 kg / 66 lbs | 20 kg / 45 lbs |
| Wall Balls – 100 reps | 9 kg / 20 lbs | 6 kg / 13 lbs |
HYROX Mixed Doubles Weights
The HYROX Mixed Doubles weights are the same as the Men’s Open weights. Both partners, the man and the woman, use the same weight for all stations.
Wall Balls: The only partial exception to this is for the wall balls. Both partners use the 6 kg (13 lbs) ball, however, men throw to the 3,00 m (10 ft) target and women throw to the 2,70 m (9 ft) target.
Workout Station Mixed Doubles Weight Ski – 1000m – Sled Push – 50m 152 kg / 335 lbs Sled Pull – 50m 103 kg / 227 lbs Burpee Broad Jumps – 80m – Row – 1000m – Farmer’s Carry – 200m (each hand) 24 kg / 53 lbs Sandbag Lunges – 100m 20 kg / 45 lbs Wall Balls – 100 reps 6 kg / 13 lbs
HYROX Relay Weights
HYROX Relay weights use the same weight as the Open division.
- An all female relay team uses the Women’s Open weights
- An all male relay team uses the Men’s Open weights
- A mixed relay team uses the men’s or women’s weight, depending on who is performing each station
Unlike Mixed Doubles, where both men & women use the men’s weight, a Mixed Relay requires a single person to do an entire station. Therefore, if a man is doing a station, they use the men’s weight, and if a woman is doing a station, they use the women’s weight.
Workout Station Men’s Relay Weight Women’s Relay Weight Ski – 1000m – – Sled Push – 50m 152 kg / 335 lbs 102 kg / 225 lbs Sled Pull – 50m 103 kg / 227 lbs 78 kg / 172 lbs Burpee Broad Jumps – 80m – – Row – 1000m – – Farmer’s Carry – 200m (each hand) 24 kg / 53 lbs 16 kg / 35 lbs Sandbag Lunges – 100m 20 kg / 45 lbs 10 kg / 22 lbs Wall Balls – 100 reps 6 kg / 13 lbs 4 kg / 9 lbs
By Station
We’ve broken down the HYROX weights for each workout station below. A table displays the weight, distance, and/or target height for all 8 HYROX stations. Jump directly to a station:
Ski Distance
The ski distance is 1000 m for all divisions, with a couple of exceptions for adaptive divisions.
You may set the damper on any setting, at any time, but for the first wave of athletes, it will be preset to the following:
- Open Women: 5 damper
- Pro Women & Open Men: 6 damper
- Pro Men: 7 damper
Sled Push Weight
The HYROX sled push weight varies by division. Use the table below to find the sled push weight for your race.
- The sled push distance is always 50 m (164 ft) total
- You push the sled down & back a 12.5 m (41 ft) area. One down & back is 25 m. Two down & backs is 50 m.
- The weight listed includes the weight of your sled, so the weight added to different types of sleds will vary
- Mixed Doubles: Both genders use the men’s weights
- Mixed Relay: Different genders use different weights
- See modifications for adaptive athletes
| HYROX Division | Sled Push Weight (including the sled) |
|---|---|
| ♀ Women Open | 102 kg / 225 lbs |
| ♀ Women Doubles | 102 kg / 225 lbs |
| ♀ Women Relay | 102 kg / 225 lbs |
| ♀ Women Pro | 152 kg / 335 lbs |
| ♀ Women Pro Doubles | 152 kg / 335 lbs |
| ♀ Women Elite 15 | 152 kg / 335 lbs |
| ♂ Men Open | 152 kg / 335 lbs |
| ♂ Men Doubles | 152 kg / 335 lbs |
| ♂ Men Relay | 152 kg / 335 lbs |
| ♂ Men Pro | 202 kg / 445 lbs |
| ♂ Men Pro Doubles | 202 kg / 445 lbs |
| ♂ Men Elite 15 | 202 kg / 445 lbs |
| Mixed Doubles (same weight for both) | 152 kg / 335 lbs |
| Mixed Relay (women) | 102 kg / 225 lbs |
| Mixed Relay (men) | 152 kg / 335 lbs |
To help you figure out how much weight you need to add to match the HYROX sled weight, we’ve compiled a list of common sled weights here.
Sled Pull Weight
The HYROX sled pull weight varies by division. Use the table below to find the sled pull weight for your race.
- The sled pull distance is always 50 m (164 ft) total
- You pull the sled down & back a 12.5 m (41 ft) area. One down & back is 25 m. Two down & backs is 50 m.
- After each 12.5 m pull, you walk/jog 12.5 m back to start your next 12.5 m pull
- The weight listed includes the weight of your sled, so the weight added to different types of sleds will vary
- Mixed Doubles: Both genders use the men’s weights
- Mixed Relay: Different genders use different weights
- See modifications for adaptive athletes
| HYROX Division | Sled Pull Weight (including the sled) |
|---|---|
| ♀ Women Open | 78 kg / 172 lbs |
| ♀ Women Doubles | 78 kg / 172 lbs |
| ♀ Women Relay | 78 kg / 172 lbs |
| ♀ Women Pro | 103 kg / 227 lbs |
| ♀ Women Pro Doubles | 103 kg / 227 lbs |
| ♀ Women Elite 15 | 103 kg / 227 lbs |
| ♂ Men Open | 103 kg / 227 lbs |
| ♂ Men Doubles | 103 kg / 227 lbs |
| ♂ Men Relay | 103 kg / 227 lbs |
| ♂ Men Pro | 153 kg / 337 lbs |
| ♂ Men Pro Doubles | 153 kg / 337 lbs |
| ♂ Men Elite 15 | 153 kg / 337 lbs |
| Mixed Doubles (same weight for both) | 103 kg / 227 lbs |
| Mixed Relay (women) | 78 kg / 172 lbs |
| Mixed Relay (men) | 103 kg / 227 lbs |
Burpee Broad Jump Distance
The burpee broad jump distance is 80 m (262 ft) for all divisions, with a couple of exceptions for adaptive divisions.
- Some venues will have one long straightaway, 80 m long
- Other venues will have you go about halfway (40 m), walk a few steps to the side, and burpee back in the direction you came from
The burpee broad jump is a bodyweight station. There is no weight involved.
Row Distance
The row distance is 1000 m for all divisions, with a couple of exceptions for adaptive divisions.
You may set the damper on any setting, at any time, but for the first wave of athletes, it will be preset to the following:
- Open Women: 5 damper
- Pro Women & Open Men: 6 damper
- Pro Men: 7 damper
Farmer’s Carry Weight
The HYROX farmer’s carry weight varies by division. Use the table below to find the farmer’s carry kettlebell weight for your division.
- Every division does 200 m of farmer’s carry (exceptions for adaptive divisions)
- The weight listed is per hand.
- Most venues utilize a zigzag course with multiple turns. Some turns are sharper than others. Occasionally, a venue might require 2 laps of the same loop.
- Mixed Doubles: Both genders use the men’s weights
- Mixed Relay: Different genders use different weights
| HYROX Division | Kettlebell Weight (per hand) |
|---|---|
| ♀ Women Open | 16 kg / 35 lbs |
| ♀ Women Doubles | 16 kg / 35 lbs |
| ♀ Women Relay | 16 kg / 35 lbs |
| ♀ Women Pro | 24 kg / 53 lbs |
| ♀ Women Pro Doubles | 24 kg / 53 lbs |
| ♀ Women Elite 15 | 24 kg / 53 lbs |
| ♂ Men Open | 24 kg / 53 lbs |
| ♂ Men Doubles | 24 kg / 53 lbs |
| ♂ Men Relay | 24 kg / 53 lbs |
| ♂ Men Pro | 32 kg / 70 lbs |
| ♂ Men Pro Doubles | 32 kg / 70 lbs |
| ♂ Men Elite 15 | 32 kg / 70 lbs |
| Mixed Doubles (same weight for both) | 24 kg / 53 lbs |
| Mixed Relay (women) | 16 kg / 35 lbs |
| Mixed Relay (men) | 24 kg / 53 lbs |
Sandbag Lunge Weight
The HYROX sandbag lunge weight varies by division. Use the table below to find the lunge weight for your division.
- Every division does 100 m of sandbag lunges (exceptions for adaptive divisions)
- Most venues utilize 2-4 lengths of 25-50 m, where you walk a brief transition before turning around to lunge another 25-50 m length, until you accumulate all 100 m.
- Mixed Doubles: Both genders use the men’s weights
- Mixed Relay: Different genders use different weights
| HYROX Division | Sandbag Weight |
|---|---|
| ♀ Women Open | 10 kg / 22 lbs |
| ♀ Women Doubles | 10 kg / 22 lbs |
| ♀ Women Relay | 10 kg / 22 lbs |
| ♀ Women Pro | 20 kg / 44 lbs |
| ♀ Women Pro Doubles | 20 kg / 44 lbs |
| ♀ Women Elite 15 | 20 kg / 44 lbs |
| ♂ Men Open | 20 kg / 44 lbs |
| ♂ Men Doubles | 20 kg / 44 lbs |
| ♂ Men Relay | 20 kg / 44 lbs |
| ♂ Men Pro | 30 kg / 66 lbs |
| ♂ Men Pro Doubles | 30 kg / 66 lbs |
| ♂ Men Elite 15 | 30 kg / 66 lbs |
| Mixed Doubles (same weight for both) | 20 kg / 44 lbs |
| Mixed Relay (women) | 10 kg / 22 lbs |
| Mixed Relay (men) | 20 kg / 44 lbs |
Wall Ball Weight & Target Height
The HYROX wall ball weight & target height varies by division. Use the table below to find the wall ball standards for your division.
- Every division does 100 wall ball reps
- Men always throw to a 3.0 m (10 ft) target
- Women always throw to a 2.7 m (9 ft) target
- Mixed Doubles: Both genders use the men’s weights
- Mixed Relay: Different genders use different weights
- See exceptions for adaptive divisions
| HYROX Division | Wall Ball Weight | Target Height |
|---|---|---|
| ♀ Women Open | 4 kg / 9 lbs | 2.7 m / 9 ft |
| ♀ Women Doubles | 4 kg / 9 lbs | 2.7 m / 9 ft |
| ♀ Women Relay | 4 kg / 9 lbs | 2.7 m / 9 ft |
| ♀ Women Pro | 6 kg / 13 lbs | 2.7 m / 9 ft |
| ♀ Women Pro Doubles | 6 kg / 13 lbs | 2.7 m / 9 ft |
| ♀ Women Elite 15 | 6 kg / 13 lbs | 2.7 m / 9 ft |
| ♂ Men Open | 6 kg / 13 lbs | 3.0 m / 10 ft |
| ♂ Men Doubles | 6 kg / 13 lbs | 3.0 m / 10 ft |
| ♂ Men Relay | 6 kg / 13 lbs | 3.0 m / 10 ft |
| ♂ Men Pro | 9 kg / 20 lbs | 3.0 m / 10 ft |
| ♂ Men Pro Doubles | 9 kg / 20 lbs | 3.0 m / 10 ft |
| ♂ Men Elite 15 | 9 kg / 20 lbs | 3.0 m / 10 ft |
| Mixed Doubles (same weight for both) | 6 kg / 13 lbs | Men: 3.0 m / Women: 2.7m |
| Mixed Relay (women) | 4 kg / 9 lbs | 2.7 m / 9 ft |
| Mixed Relay (men) | 6 kg / 13 lbs | 3.0 m / 10 ft |
