HYROX Simulation

Water & Personal Items

• Water bottles may be placed outside the gym entrance near the run-course entry/exit point.
• Keep personal items organized and out of walkways.

• Partners must complete all runs together. All other stations may be divided however the team chooses.
• Both partners must finish each run before beginning the next station.
• Each station must be fully completed before moving on to the next run.

1. 1000m SkiErg
2. 1 km Run
3. 250 ft Burpee Broad Jump
4. 1 km Run
5. 1000m RowErg
6. 1 km Run
7. 500 ft Farmer's Carry (53/35 lb)
8. 1 km Run
9. 250 ft Weighted Walking Lunges (35/25 lb)
10. 1 km Run
11. 100 Wall Ball Shots (14/10 lb)

1. Exit the gym using the directed path.
2. At the top of the ramp, turn right onto Willow Street.
3. At the stop sign, turn right onto Water Street.
4. At the end of Water Street, turn right onto East Main Street (by CVS).
5. Turn right onto Willow Street.
6. Re-enter the gym via the ramp unless directed to the Farmer's Carry station.

SkiErg · back of gym

• Complete a total of 1000 meters — split however the team chooses.
• Damper settings may be adjusted as desired.
• On completion, raise your hand and wait for a judge's approval before moving on.

Burpee Broad Jumps · back of gym

• Complete 250 feet (5 × 50-foot lengths) — split however the team chooses.
• The non-working partner follows behind and begins where the working partner finishes.

RowErg · back of gym

• Complete a total of 1000 meters — split however the team chooses.
• Damper settings may be adjusted as desired.
• On completion, raise your hand and wait for a judge's approval before moving on.

Farmer's Carry · outside

• Men: two 53 lb kettlebells  ·  Women: two 35 lb kettlebells
• Complete 500 feet as a team (10 × 50-foot lengths) — split the distance however you choose.
• The 500 feet is a combined team total, not 500 feet per person.
• Mixed teams: each partner carries their own prescribed weight on their turns.
• The non-working partner follows behind and begins where the working partner finishes.

Weighted Walking Lunges · back of gym

• Men: one 35 lb dumbbell  ·  Women: one 25 lb dumbbell
• Complete 250 feet (5 × 50-foot lengths) — split however the team chooses.
• Mixed teams use their respective prescribed weights. The non-working partner continues from where their partner stops.

Wall Ball Shots

• Women throw to the wall target  ·  Men throw to the rig target.
• Men: 14 lb ball to a 10 ft target  ·  Women: 10 lb ball to a 9 ft target.
• Complete 100 total repetitions — split however the team chooses.
• Raise your hand on completion and wait for a judge's confirmation.