The 8 Hyrox stations: technique for each one

In a Hyrox race, every station comes down to technique as much as strength. Good positions save the energy you'll need for the kilometers that follow.

SkiErg and rower

On both machines, the power comes from your legs and hips, not your arms. On the SkiErg, bend your knees slightly and let your bodyweight drop with the handles. On the rower, drive with your legs first, then swing your torso, then pull with your arms. A steady stroke rate beats jerky bursts.

Sled push and pull

To push, keep your arms straight or bent, lean your body well forward and take short, quick steps. To pull, sit back, pull the rope hand over hand and use your bodyweight. Don't go out too hard: the sled drains your legs for the next run.

Burpee broad jumps

Find a rhythm you can hold for the full 80 meters. Medium but steady jumps are faster than big jumps broken up by breaks.

Farmer's carry and lunges

For the farmer's carry, keep your shoulders down, brace your core and take short, fast steps. For sandbag lunges, keep your chest up and set your knee down gently. Breathe with every step.

Wall balls

It's the last station and often the toughest. Squat all the way down and use the drive from your legs to throw the ball. Break the 100 reps into short sets from the start, before your arms give out.

Volta has Hyrox workouts that train these stations, on their own or linked with running, each with five levels.