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HYROX RULES

Whether you’re a seasoned athlete or brand new to the world of Hyrox, understanding the rules is essential for a safe and successful competition experience.

Understanding the Hyrox Rules

The Hyrox event consists of eight rounds, where competitors will each run 1km, followed by a functional workout. The purpose of this combination is to test your overall physical fitness ability.

Rule	Description
Complete All Stations	Competitors must finish all stations, totalling 8 km of running and 8 functional workouts.
Order of Stations	Each station must be completed in order.
Running Requirement	Both participants must complete the 8 km run.
Collaborative Workouts	Functional workouts can be done collaboratively, with reps divided as preferred.
Rep Distribution	Team members decide how many reps each will perform. The station is completed once all reps are finished.
Running Together	Team members must run together for the entire 1,000 m distance. A 3-minute penalty applies if one runs significantly faster than the other.
Starting Workouts	Both team members must be present to start the functional exercise stations and must enter the workout station together.

Hyrox Relay Rules

The Hyrox relay competition consists of a team of four competitors, who will each take turns
to complete one of the eight workout stations. This is, of course, in addition to a 1 km run.

The structure of the relay is simple:
– One team member will finish their workout circuit
– Each team member tags the next member to continue until completion.

Rule	Description
Team Composition	Hyrox relay team is made up of 4 participants, which can be made up of 2 males, 2 females, or a mix.
Participant Roles	Each team member must carry out 2 runs and 2 workout stations. These can be carried out consecutively or members can return to the relay at a different point.
Workout Stations	All teams must complete the 8 workout stations in the order they are designed.
Exercise Standards	All exercises must follow movement standards, starting and finishing points, and with an accurate number of reps.
Transition Zone	Only one team member in the TZ at a time.
Exchange Protocol	After completing a workout, the team member will tap the next team member on the shoulder to signal the exchange to start.

Hyrox Ski Erg Rules

The Hyrox Ski Erg is a challenging station of the Hyrox Competition, which will test your endurance as well as upper body strength. Athletes must be able to follow specific rules to ensure fair and accurate results.

Rule	Description
Monitor Reset	Before starting the exercise, a referee must reset the monitor.
Feet Position	All athletes must keep their feet on the SkiErg platform throughout the exercise. Lifting the feet during motion is permitted.
Distance Verification	Upon completing the required distance, the athlete should raise an arm to signal a referee for distance verification.
Penalty of Violations	Any violation of these rules will result in a time penalty issued by the Head Judge, with the penalty duration depending on the specific violation.

Hyrox Sled Push Rules

The Sled Push is a dynamic exercise that will demand power and strategic pacing from competitors. Following the rules is essential to ensure a smooth performance and avoid penalties as well as injuries.

Rule	Description
Starting Position	Both the sled and the athlete must be behind the starting line.
Direction Change	The sled must be across the 12.5-metre mark before the athlete can change direction.
Completion Criteria	The station is complete once the athlete has pushed the sled for 4×12.5 metres and the sled is across the final line.
Penalty of Incomplete Lanes	If fewer than four lanes are completed, a penalty of 3 minutes per lane may be issued.

Hyrox Sled Pull

The sled pull is designed to put your upper body strength and grip to the test. This station requires muscular power and a robust understanding of weight management, hence the importance of following the rules to avoid injury or penalty.

Rule	Description
Starting Position	Athletes and equipment must be behind the starting line before beginning.
Direction Change	After pulling the sled past the 12.5 – metre mark, the athlete will switch sides and pull the sled backward.
Standing Position	Competitors must remain standing while pulling the equipment, and pulling while sitting or kneeling is not allowed.
Athlete’s Box	Participants must stay within the athlete’s box and not overstep the lines while pulling the sled.
Rope Management	Must ensure ropes stay within a designated lane and does not block the other lanes.
Completion Criteria	The station is complete once the participant has pulled the sled for 4x 12.5 metre and the entire sled crosses the finish line.
Penalties	If the sled pull is violated, the athlete will receive a penalty and the pull
Penalty for Incomplete Lanes	If participants fail to complete 4 lanes, a 3-minute per lane penalty will be applied.

Hyrox Burpee Broad Jump Rules

The burpee broad jump is a challenging lower-body exercise that is designed to test your
explosive power and stamina.

Rule	Description
Starting Position	Hands must be placed behind the starting line, close to the feet. Hands must stay in place once on the ground.
Chest Touch	Ensure your chest clearly touches the ground.
Jump Forward	Stand up and jump forward with both feet leaving and landing simultaneously. No shuffled steps are allowed.
Feet Position	When jumping or stepping back up, feet must not pass fingertips.
Jump Length	The distance of each broad jump is up to the participant.
No Forward Steps	Do not take any steps forward between reps.
Finish Line	The station is complete when you jump across the finish line.
Penalty	Violating any rule makes the rep invalid. A second warning results in a 5m distance penalty.

Hyrox Rowing Rules

The rowing station is a critical test of cardiovascular endurance and strength. Having the correct form is essential for carrying out this station while avoiding penalties and injuries.

Rule	Description
Mintor Setup	A referee must reset the rowing monitor before workout begins.
Foot Placement	Feet must be secured in the rower’s foot holders before holding the handles. Feet must be kept there throughout the exercise.
Distance Verification	Upon reaching the required distance, participants must raise an arm to signal a referee for confirmation.
Exiting the Station	Participants can only leave the platform and proceed to the next station after receiving the referee’s confirmation.
Penalties for Violations	Penalties may be given by the Head Judge if participants violate any rowing rules.

Hyrox Farmers Carry Rules

The Farmers Carry is all about strength and muscular endurance. Mastering this station is about maintaining a proper form and being able to progress steadily at a pace that aligns with your fitness ability. Like any Hyrox exercise, there are rules in place to follow to ensure the safety of yourself and others, as well as a fair competitive field for participants.

Rule	Description
Start and Finish	Begin and end by removing/returning kettlebells to the marked area next to the start and finish lines.
Carry Technique	Carry both kettlebells with arms extended by your sides.
Resting	Kettlebells can be put down in the event of resting, as long as they do not move forward.
Completion	Finish by carrying the kettlebells across the finish line and returning them to the correct area – which will be marked.
Penalties	Violating any rules results in a time penalty issued by the Head Judge, based on the severity.

Hyrox Sandbag Lunge Rules

The sandbag lunge is a demanding exercise that tests your lower body strength, the
endurance of your core muscles and your bodily coordination. Using the correct technique is vital to completing this station safely.

Rule	Description
Sandbag Setup	Participant must be able to lift the sandbag and place it across their shoulders.
Starting Position	Both feet must be behind the starting line.
Lunge Form	While performing the lunge, the participant’s knee must touch the ground and each rep must end with straight knees and hips.
Alternating Lunges	Lunges must alternate, with different knees touching the ground in succession.
Repetition Method	Participants can choose to lunge continuously or pause with both feet parallel after each move.
Movement Restrictions	No steps or shuffles are allowed between lunges.
Completion Criteria	The station is complete once the athlete lunges across the finish line and returns to the designated area.
Penalties for Violations	Violating any rule makes the rep invalid.
Sandbag Position	Sandbag must stay on both shoulders throughout the station.

Hyrox Wall Ball Rules

The Hyrox wall ball exercise is primarily a test of the athlete’s endurance. It will also test your coordination while combining the strength required for squatting and throwing.

Rule	Description
Starting Position	Begin standing properly with the wall ball in both hands.
Target Accuracy	Each throw must hit the designated target.
Ball Handling	After the target is hit, the participant must either catch the ball to repeat or allow the ball to fall to the ground before they repeat the movement.
Squat Depth	Hips must drop below the knees.
Squat Verification	A box may be used at the referee’s discretion to clarify proper squat depth and form have been achieved.
Penalties for Violations	Any rule violation will result in the rep being invalid.

How Scoring Works

Hyrox is big on speed and strength, and your final score is ultimately a combination of your total time to complete the race if you are multiple competitors or your solo time to completion.

Every station is timed including the running intervals, and your goal is to perform as fast as you can. The faster you finish, the higher your score will be. Seems easy enough, right? But, you must ensure you are carrying out each station correctly under the rules and guidelines put in place.

Fatigue can easily cause you to perform a station incorrectly causing a penalty affecting your overall score!