Ranking Every HYROX Station (Worst to Best)

Hyrox Bro's ranking of the eight HYROX® stations, worst to best: #8 burpee broad jumps, #7 wall balls, #6 sled push, #5 sandbag lunges, #4 sled pull, #3 ski erg, #2 row, #1 farmers carry. It ranks how much each one hurts. The clock ranks them differently: his #1, the farmers carry, took the median Open man 2:11, and his #7, the wall balls, took 7:11.

Below: every station with its standard, loads in kg and lb, why it sits where it does and the one fix that matters. Then what the clock says, and how to train the two at the bottom of your own list.

How does the ranking work?

Worst to best, by how bad each one feels on race day: the load, where it falls in the race, and how hard it punishes a bad plan. It's an opinion. The race standards and the race times under it aren't.

The ranking

• The standard: 80 m. Chest to the floor on every burpee, both feet leave the floor together on every jump.
• Why it's last: fourth station, straight after the two sleds, and nothing to hold on to. Every rep is down to the floor and back up, and the floor is 80 m long.
• The fix: a rhythm you can hold for the full 80 m. Step back, chest down, step up, jump. Short jumps you can repeat beat long ones you can't.

Find a rhythm. Keep it to the line.

• The standard: 100 reps, full-depth squat, ball hits the target. Open: 6 kg (13 lb) to 3 m (9 ft 10 in) for men, 4 kg (9 lb) to 2.7 m (8 ft 10 in) for women. Pro: 9 kg (20 lb) to 3 m for men, 6 kg (13 lb) to 2.7 m for women.
• Why it's #7: the last station of the race, and where tired legs show most. No station separates fast finishers from slow ones by more.
• The fix: sets you can repeat, and break before you fail. Legs throw, arms guide. The full breakdown is in HYROX wall balls.

Break before you fail. Every no-rep is a rep you do twice.

• The standard: 50 m in four lengths of 12.5 m, the whole sled over the line every time. Open: 152 kg (335 lb) for men, 102 kg (225 lb) for women. Pro: 202 kg (445 lb) for men, 152 kg (335 lb) for women. The sled counts.
• Why it's #6: the heaviest load in the race, second station, and four lengths that each start from a dead stop.
• The fix: hips low, short steps to break it loose, and never let it stop mid-length. The full breakdown is in HYROX sled push.

Hips low. Keep it moving.

• The standard: 100 m, back knee touches the floor on every rep. Open: 20 kg (44 lb) for men, 10 kg (22 lb) for women. Pro: 30 kg (66 lb) for men, 20 kg (44 lb) for women.
• Why it's #5: seventh station. Your legs are gone, and run 8 and the wall balls are still waiting.
• The fix: steady steps you never stop. Knee down, chest up, drive through the front heel.

Knee down. Chest up. Keep stepping.

• The standard: 50 m in four lengths of 12.5 m, the whole sled over the line every time. Open: 103 kg (227 lb) for men, 78 kg (172 lb) for women. Pro: 153 kg (337 lb) for men, 103 kg (227 lb) for women.
• Why it's #4: brutal on the grip and the back, but you can sit into it and let your bodyweight do the pulling. That's why it beats the push.
• The fix: heels down, sit back, long pulls hand over hand, and keep the rope out of your feet.

Sit back. Long pulls.

• The standard: 1000 m.
• Why it's #3: first station, fresh legs, and a handle to hang on to. The only danger is you.
• The fix: an even pace. Win the ski erg and you can lose the race on the next seven.

Don't win the ski. Pace it.

• The standard: 1000 m.
• Why it's #2: it's a seat. Halfway through the race, after the burpee broad jumps, you get to sit down.
• The fix: legs first, long strokes, and a split you can hold for all 1000 m.

Legs first. Long strokes.

• The standard: 200 m with a bell in each hand. Open: 2 x 24 kg (2 x 53 lb) for men, 2 x 16 kg (2 x 35 lb) for women. Pro: 2 x 32 kg (2 x 71 lb) for men, 2 x 24 kg (2 x 53 lb) for women.
• Why it's #1: you pick them up and you walk. It's the shortest station of the race on the clock, for men and women.
• The fix: short, fast steps, and don't put them down. Every set-down is time standing still.

Walk fast. Don't put them down.

What does the clock say?

His ranking is about pain. Your finish time is about seconds, and the clock's list is different. Take Open men who finished in 1:15–1:20 and those who finished in 1:35–1:40: the wall balls, his #7, separated them by 2:31. The sled push, his #6 and the heaviest load in the race, by only 0:41.

Station	His rank	Men	Women	Gap
Wall balls	#7	7:11	6:51	2:31
Burpee broad jumps	#8	5:36	6:45	1:44
Sandbag lunges	#5	5:20	5:13	1:31
Sled pull	#4	4:59	5:48	1:18
Sled push	#6	3:07	2:56	0:41
Farmers carry	#1	2:11	2:19	0:30
Row	#2	4:53	5:32	0:27
Ski erg	#3	4:35	5:18	0:19

HYROX season 2025/26: medians of 174,215 Open men and 98,478 Open women with all 16 splits. Gap: how much longer Open men who finished in 1:35–1:40 took on the station than men who finished in 1:15–1:20, on average (35,052 results).

Your pain list and your time list are two different lists. More times for every station and division are in average HYROX time per station.

How do you use this ranking?

Make your own list. Then check it against the clock, and train the two stations that cost you the most, not the two you like least. Two stations, four weeks, then check again.

Each week of that block gets two sessions, both built on half a race station:

• Station session: your two stations at race load, in pieces, with real rest between them, so every piece is race effort.
• Run after station work: your two stations, each straight into a 1 km run. That's how the race meets them.

Half a race station is a 500 m ski erg, a 25 m sled push or pull, 40 m of burpee broad jumps, a 500 m row, a 100 m farmers carry, 50 m of lunges or 50 wall balls. No hard run the day after the station session, and 48 hours between any sled work and your long run.

Common mistakes

• Training the ones you like. It feels productive. It's not where your time is.
• Skipping the ones you hate. Your #8 doesn't get easier by avoiding it until race day.
• Ranking by pain, not by time. The sled push feels like the race. On the clock it separates finishers by less than the burpee broad jumps or the wall balls.
• Racing the ski erg. It's #3 because it's first and your legs are fresh. That's exactly why people go out too hard.
• Resting on the farmers carry. It's #1 because it's walking. Put the bells down and you're standing still.