The second station is the 50-meter Sled Push. This one can catch athletes off guard, so it’s smart to practice it beforehand and show up with solid, grippy footwear. The movement puts heavy emphasis on the lower body, engaging the posterior chain, core, and especially the front of the thighs.

Station three is the 50-meter Sled Pull, a powerhouse exercise that fires up your glutes, back, biceps, and core all at once.

The fourth station delivers a true full-body challenge—one that athletes often love and hate at the same time. It might feel tough on your first attempt, but many regulars eventually count it among their favorite parts of the race.

Station five brings you to the second ergometer of the race: a 1000-meter row that kicks off the back half of your HYROX journey.

200 meters of Farmers Carry will challenge your grip, core, and upper back. It’s a simple but humbling station—one that rewards consistency and can be practiced almost anywhere.

Station seven is 100 meters of Sandbag Lunges, with 10, 20, or 30 kilograms on your back. This station zeroes in on your thighs and glutes and delivers a serious burn.

Station eight is 100 Wall Balls—the grand finale. Time to dig deep, throw high, and push through to the finish line in style.