HYROX consists of a 1 km run followed by one workout, repeated 8 times. In order to complete the entire HYROX race and receive a valid finishing time, the participants must complete the runs and workouts in the designated order (run, workout, run, workout, etc.) until they have completed a total of 8 km running and 8 workouts.
8.1 Workout Station Rules and Regulations
• Complete all workouts, in the correct order.
• Perform each exercise according to the movement standards.
• Use the correct start and finish points of the workout-station.
• Complete the correct number of repetitions and/or distances.
• Perform the exercises/movements with the correct weight in kg or lbs.
8.2 Running
The running distance is always 1,000 m, and depending on the venue it this will be split into 2-4 running laps. In some cases the first/last running lap may not be exactly 1,000 m due to a staggered start. In this case, the missing metres will be balanced out during the last lap. On the run course there is a line dividing the running course into two speed zones: fast lane, and regular speed. Faster athletes should run in the fast lane and slower athletes in the regular speed lane.
8.3 Referees and Head Judges
For each workout a referee will be responsible for ensuring all participants complete the workout in the correct and safe manner. The referee does this in coordination with the head judge of the respective workout station. The head judge of each workout station is managed by the race director, who oversees all sporting aspects of the competition and makes the final decisions on all judging matters. All decisions of the Race Director and event organisers are final.
9. MOVEMENT STANDARDS, DISTANCES AND WEIGHTS
Any execution of a movement that either deviates from the movement standards, and/or is unusual or uncommon and/or results in a time advantage will not be recognised and will result in an invalid repetition (no rep) or a time/distance penalty depending on the workout station. In addition, The assignment to the equipment or lane for each workout station will be allocated by the respective Head Judge and his team.
9.1 SkiErg*
• Prior to starting the workout the monitor must be (re)set by a referee.
• The athlete’s feet must remain on the SkiErg platform at all times during the exercise. Lifting the feet during the execution of the exercise is allowed.
• After completing the required distance, the athlete must raise his/her arm to call over a referee to confirm the required distance has been completed.
• Only after receiving the referee’s confirmation of completion the athlete may leave the platform and the station.
• If the athlete violates any of the above mentioned points, the athlete will receive a time penalty issued by the Head Judge. The time penalty will be based upon the violation.
Distance: 1000 m
* The damper setting on the SkiErg will be preset to the following resistance:
WOMEN 5
WOMEN PRO / MEN 6
MEN PRO 7
Note: Each athlete is allowed to adjust the damper setting to his/her own preferences. However, once the athlete starts the exercise, he/she is not allowed to change again and must remain with the chosen setting until the entire distance has been completed.
9.2 Sled Push
• Both sled and athlete must be completely behind the line prior to starting.
• The sled must always pass 12.5 m mark (end of lane) entirely before change of direction
• As soon as the athlete completed 4x 12.5 m and the entire sled passes the line the station is complete.
• If the athlete completes less than four lanes, a penalty of 3 minutes per missing lane will be awarded.
Distance 4 x 12.5 m (unless penalties are assessed)
WOMEN 102 kg incl. Sled
WOMEN PRO / MEN 152 kg incl. Sled
MEN PRO 202 kg incl. Sled
9.3 Sled Pull
• Both sled and athlete must be completely behind the line prior to starting.
• Once the athlete pulls the entire sled past the 12.5 m mark, the athlete switches sides and pulls the sled back
• At all times, the athlete must remain standing, it is not permitted to pull the sled sitting or kneeling
• At all times, the athlete must remain within their designated working space at each end of their lane, the Athlete’s Box. These Boxes are clearly marked and is not permitted to overstep these lines while pulling the sled.
• During the pull, the athlete must make sure that his/her rope remains on their lane and that is is not in the way of the neighboring lanes.
• As soon as the athlete completed 4x 12.5 meters and the entire sled passes the start/finish line the station is completed If the athlete violates any of the above mentioned points, the pull becomes invalid and in the second warning the athlete receives a 5 m distance penalty that they have to pull back themselves.
• If the athlete completes less than four lanes, a penalty of 3 minutes per missing lane will be awarded.
Distance 4 x 12.5 m (unless penalties are assessed)
WOMEN 78 kg incl. Sled
WOMEN PRO / MEN 103 kg incl. Sled
MEN PRO 153 kg incl. Sled
9.4 Burpee Broad Jump
• The athlete must start by completing a burpee.
• The burpee starts with hands placed behind the startline and near their feet (at most one foot length away). Once the hands are placed on the ground they cannot be moved forward.
• In the lower position, the athlete’s chest must clearly touch the ground.
• Then, the athlete stands up and jumps forward, jumping and landing with both feet simultaneously. If the feet are staggered when taking off, the athlete needs to make sure both feet land at the same time with both feet parallel to each other. No steps or foot shuffles are permitted after landing.
• When stepping or jumping back up from the lower position, the feet cannot pass the athlete’s fingertips.
• The length of each broad jump is up to the athlete.
• Taking any steps forward between the repetitions is not permitted.
• The station is completed, once the athlete jumps across the finish line.
• If the athlete violates any of the above mentioned points, the repetition becomes invalid and on the second warning the athlete receives a 5 m distance penalty. Distance 80 m (unless penalties are assessed)
9.5 Rowing*
• Prior to starting the workout the monitor must be (re)set by a referee.
• Participants’ feet must be in the rowers foot holders before taking hold of the rower handle and must remain in the foot holders at all times during the workout.
• After completing the required distance, the athlete must raise his/her arm to call over a referee to confirm the required distance has been completed.
• Only after receiving the referee’s confirmation of completion the athlete may leave the platform and the station and start their next run.
• If the athlete violates any of the above mentioned points, the athlete will receive a time penalty issued by the Head Judge. The time penalty will be based upon the violation.
Distance 1000 m
* The damper setting on the ergometer is preset for the following resistance:
WOMEN 5
WOMEN PRO / MEN 6
MEN PRO 7
Note: Each athlete is allowed to adjust the damper setting to his/her own preferences. However, once the athlete starts the exercise, he/she is not allowed to change it and must remain with the chosen setting until the entire distance has been completed.
9.6 Kettlebell Farmers Carry
• The kettlebell Farmers Carry begins and ends with the removal/return of the kettlebells from the marked area next to the start/finish line.
• The athlete has to carry both kettlebells at all times while they move.
• Kettlebells must be carried with both arms extended by the athletes sides.
• Putting down the kettlebells to rest is allowed so long as the kettlebells do not move forward when placing them on the ground.
• The station is completed, once the athlete carries the kettlebells across the finish line and returns them to the marked area.
• If the athlete violates any of the above mentioned points, the athlete will receive a time penalty issued by the Head Judge. The time penalty will be based upon the violation.
Distance 200 m
WOMEN 2 x 16 kg (white)
WOMEN PRO / MEN 2 x 24 kg (grey)
MEN PRO 2 x 32 kg (black)
9.7 Sandbag Lunge
• The Sandbag Lunge begins and ends with the removal/return of the sandbag from the marked area next to the start/finish line.
• The athlete must lift up the sandbag without assistance and place it across both shoulders.
• The athlete starts standing tall with both feet behind the line before starting their first lunge across the start line.
• During each lunge, the trailing knee must clearly touch the ground.
• Each repetition ends with knees and hips fully extended.
• Lunges must be alternating i.e. alternating knees touching the ground.
• The athlete can either lunge continuously or stop after each lunge with both feet parallel on the ground.
• Taking any steps or shuffles between repetitions is not permitted.
• The station is complete, once the athlete lunges across the finish line and returns the sandbag to the marked area.
• If the athlete violates any of the above mentioned points, the repetition becomes invalid and in the second warning the athlete receives a 5 m distance penalty.
• The sandbag must remain on both shoulders at all times and it is not permitted to put the sandbag down at any time during the workstation. Removing the sandbag from the shoulders will result in a 5 m penalty. The second time will result in a disqualification.
Distance 100 m (unless penalties are assessed)
WOMEN 10 kg (white marking)
WOMEN PRO / MEN 20 kg (grey marking)
MEN PRO 30 kg (black marking)
9.8 Wall Balls
• The athlete must start standing tall, holding the wall ball with both hands.
• The athlete then squats and throws the ball (with both hands), striking the correct target as they stand up – this is counted as one repetition.
• Each wall ball throw must strike the designated target i.e. female athletes must hit their target in the center, male athletes must hit their target in the center.
• After the ball touches the target, the athlete either catches the ball and initiates the movement again or, allows the wall ball to hit the ground before they start the movement again i.e. standing tall, hips and knees extended before commencing a squat.
• At the bottom position of the squat, the athlete’s hips must descend lower than his/her knees (below 90°).
• At the referee’s discretion a box may be used to ensure the athlete’s squat is low enough.
• If the athlete violates any of the above mentioned points, the repetition becomes invalid.
WOMEN 75 reps with 4 kg (white marking)
WOMEN PRO / MEN 100 reps with 6 kg (grey marking)
MEN PRO 100 reps with 9 kg (black marking)
* Target height WOMEN and WOMEN PRO 2,70 m
* Target height MEN and MEN PRO 3,00 m
