BFit505 * Burque CrossFit * Running 505
Come together for training sessions focused on HYROX. Whether you're wanting to participate in a HYROX event, or just want to come challenge yourself with a great workout, Saturday mornings, are sure to be great!
Drop In $25 , Local Run Clubs $5 for 3months/$10after, $50 membership for all Sat. & Sun. classes
The HYROX sled push is a major strength test. Athletes push a sled over 50 meters (2 x 25m), with weights stacked depending on the division.
The listed weight includes the sled (usually ~30–40 kg) plus added plates.
Open Women: 102 kg
Pro Women: 152 kg
Open Men: 152 kg
Pro Men: 202 kg
Tip: Traction and pushing form matter more than brute strength.
The HYROX sled pull station uses the same sled as the sled push, but now you're pulling it 50 meters (2 x 25m) with arm and back strength.
The weights are slightly lower than the sled push.
Open Women: 78 kg
Pro Women: 103 kg
Open Men: 103 kg
Pro Men: 153 kg
Train with heavy rope pulls and seated row variations.
You’ll carry two kettlebells or dumbbells over a 200 meter course.
Core and grip endurance are key for the HYROX farmers carry.
Open Women: 2 × 16 kg
Pro Women: 2 × 24 kg
Open Men: 2 × 24 kg
Pro Men: 2 × 32 kg
Pro tip: Keep shoulders back and walk tall to avoid fatigue.
This 100-meter walking HYROX lunge with a sandbag on your back will test your legs and mental focus late in the race.
Open Women: 10 kg
Pro Women: 20 kg
Open Men: 20 kg
Pro Men: 30 kg
No dropping of the sandbag, try to make it one continuous effort.
The race ends with HYROX wall balls: squat and throw to a target.
The weight and rep count depend on your category.
Open Women: 100 reps with 4 kg to a 2.70 m target
Pro Women: 100 reps with 6 kg to a 2.70 m target
Open Men: 100 reps with 6 kg to a 3 m target
Pro Men: 100 reps with 9 kg to a 3 m target
Accuracy and pacing are critical here.
While these HYROX stations don’t have weights, they’re just as crucial for your performance:
HYROX SkiErg: 1000 meters
HYROX RowErg: 1000 meters
HYROX Running: 8 × 1,000 meters (one run between every station)
These distances are the same across all divisions (Open and Pro, men and women).
To perform well at the HYROX event, you’ll need to move efficiently on each machine and pace your runs wisely. The perfect balance to perform as a great hybrid athlete.
SkiErg focus: Smooth pulls, consistent breathing
RowErg focus: Strong drive, relaxed return
Running focus: Recovery pace early, acceleration in later rounds
Training with the official HYROX weights is non-negotiable if you want to perform well on race day.
Each station places a unique demand on your body, from explosive sled pushes to endurance-driven wall balls. Check out our quick links for HYROX weights:
