Try HYROX at the Adelaide Club

What is HYROX?

The format is a 1km run followed by one functional workout station, repeated eight times. That comes to eight kilometres of running and eight stations in total.

Because the format never changes, a finish time in Toronto compares directly to one in London or anywhere else, which is what lets HYROX run a single global leaderboard. It's built for everyone from first-timers to seasoned athletes, so it doesn't assume a competitive background.

The Eight HYROX Stations

Every race follows the exact same structure: an 8 km total running distance broken down into 1 km runs before each of the eight functional stations. The running distance and station layout remain identical across every category; the only variables that change are the weights.

Note: Weights are listed for (Women's Open / Women's Pro / Men's Open / Men's Pro).

• 1,000m SkiErg
• 50m Sled Push (total weight: 102 kg / 152 kg / 152 kg / 202 kg — uses the 50 kg sled with all 4 upright handles attached)
• 50m Sled Pull (total weight: 78 kg / 103 kg / 103 kg / 153 kg — uses the 25 kg base sled without handles, pulled via an attached rope)
• 80m Burpee Broad Jumps
• 1,000m Row
• 200m Farmers Carry (two 16 kg / two 24 kg / two 24 kg / two 32 kg kettlebells)
• 100m Sandbag Lunges (10 kg / 20 kg / 20 kg / 30 kg sandbag)
• 100 Wall Balls (4 kg to a 2.70m target / 6 kg to a 2.70m target / 6 kg to a 3m target / 9 kg to a 3m target)

The order is deliberate: five stations are loaded and three (SkiErg, burpee broad jumps, row) use only your bodyweight or a machine. Fatigue is designed to carry from one station into the next, which is why training the movements in race order matters as much as training them on their own.