Hyrox Workout Weights Guide: What You Need to Know

Ever opened the HYROX rulebook, stared at the weight tables, and thought, “Whoa, that’s a lot of numbers”? You’re not alone. In the next few minutes we’ll break down exactly how heavy the sleds, sandbags, and wall‑balls really are, show you how to pick the right load for your fitness level, and share a few real‑world tips that keep you strong, fast, and injury‑free on race day.

Knowing the exact hyrox workout weights matters because the right load fuels performance while the wrong one can sabotage your run, waste energy, or even land you on the floor. Ready to dive in? Let’s go!

Weight Overview

HYROX splits competitors into four main divisions – Open, Pro, Mixed Doubles, and Relay – each with its own set of prescribed weights. The Open division uses the lightest loads, perfect for newcomers, while the Pro division cranks it up to elite levels. Below is the quick‑reference matrix you’ll want to bookmark.

Station	Women Open	Women Pro	Men Open	Men Pro
Sled Push (50 m)	102 kg (incl. sled)	152 kg (incl. sled)	152 kg (incl. sled)	202 kg (incl. sled)
Sled Pull (50 m)	78 kg (incl. sled)	103 kg (incl. sled)	103 kg (incl. sled)	153 kg (incl. sled)
Farmer’s Carry (200 m, each hand)	2 × 16 kg	2 × 24 kg	2 × 24 kg	2 × 32 kg
Sandbag Lunges (100 m)	10 kg	20 kg	20 kg	30 kg
Wall Balls (reps)	75 reps × 4 kg	100 reps × 6 kg	100 reps × 6 kg	100 reps × 9 kg

These numbers come straight from the official 2024/25 season guide and have been double‑checked against Gym Revolution and the Fitness Experiment weight tables.

Station Breakdown

1. Sled Push

The sled push is where you feel the raw power of the weights. For a woman in the Open division the sled weighs 102 kg, while a male Pro competitor will be tackling a 202 kg beast. The key is not just the load but the technique: keep your chest up, drive through the heels, and maintain a short stride. If you’re new to sled work, start with a lighter sled (or add plates in 5 kg increments) until you can push for the full 50 m without breaking form.

2. Sled Pull

Pulling feels like dragging a stubborn refrigerator uphill. Women Open pull 78 kg; men Pro pull 153 kg. Grip strength is the secret weapon here. A simple farmer’s‑carry drill a few times a week will dramatically improve your pull performance. Need a gentle intro? Check out our hyrox workout guide for a step‑by‑step pull progression.

3. Farmer’s Carry

Two heavy kettlebells (or dumbbells) in each hand for 200 m—sounds simple, right? Not when your forearms start to shake. Women Open use 2 × 16 kg, men Pro use 2 × 32 kg. The trick is to keep your shoulders down, engage the core, and walk with a slight forward lean. If your grip gives out early, swap in a thick‑handled bar or use grip straps for your first few weeks.

4. Sandbag Lunges

One sandbag, two legs, 100 m of lunges. The weights range from 10 kg (Women Open) up to 30 kg (Men Pro). The sandbag’s shifting mass forces you to stabilize. Keep your torso upright, step long enough that the knee stays over the ankle, and breathe rhythmically. For beginners, start with a light sandbag or a kettlebell and focus on perfect form before adding weight.

5. Wall Balls

Finish strong with a cascade of wall balls. Women Open throw a 4 kg ball for 75 reps, while men Pro launch a 9 kg ball for 100 reps. The secret is a smooth, hip‑hinged squat and an explosive upward thrust. If you’re struggling to hit the target height, lower the ball weight temporarily and build back‑up strength with goblet squats.

Scale Your Loads

Not every athlete can jump straight into the Pro numbers. Scaling is about matching the load to your current strength while still providing a training stimulus. Here’s a simple formula many coaches swear by:

• Determine your bodyweight (BW) in kilograms.
• Take 30 % of BW for the sled push and pull if you’re a beginner.
• For the farmer’s carry, aim for a pair of dumbbells that equal 15 % of BW each.
• Sandbag lunges: start at 10 % of BW, then add 2–3 kg each week.
• Wall balls: begin with a ball that is 5 % of BW and increase by 1 kg once you can hit the target reps without breaking form.

Example: you weigh 70 kg. Your beginner sled push would be roughly 21 kg (plus sled weight), which translates to a sled loaded to ~45 kg total – far lighter than the official Open weight but enough to build technique.

We recommend a four‑week progressive overload cycle: Week 1 – 50 % of official weight, Week 2 – 60 %, Week 3 – 70 %, Week 4 – 80 % (or the load you can handle safely). After the fourth week, re‑test and adjust.

Training Safely

Warm‑up the Right Way

Before you even think about loading the sled, give your body a specific warm‑up. A 5‑minute jog, followed by dynamic hip circles, ankle rolls, and a set of body‑weight lunges, will prime the muscles you’ll rely on for the heavy stations.

Strength‑Endurance Cross‑Training

Because HYROX blends cardio and functional strength, a mixed‑modal approach works best. A typical week might look like:

• Monday: Interval runs (400 m repeats) + light sled pushes.
• Wednesday: Full‑body compound lifting (squats, deadlifts, bench) at 8‑12 RM.
• Friday: HYROX station circuit – 3 rounds of sled push, farmer’s carry, and wall balls.

Recovery & Mobility

After heavy sessions, spend 10 minutes on foam‑rolling the quads, glutes, and lats. Stretch the hip flexors and calves—those are the muscles that scream after a 1 km run sandwiched between stations. A short yoga flow (downward dog → pigeon → child’s pose) can dramatically improve your next day’s performance.

Expert Insight

According to a study published in the Journal of Strength & Conditioning Research, athletes who incorporated dedicated mobility work reduced injury risk by 27 % during high‑intensity hybrid events like HYROX (source).

Real World Cases

Numbers are great, but seeing how real athletes apply them makes the data come alive.

Athlete	Division	Official Weight Used	Scaling Method	Finish Time
Alex M.	Men Open	152 kg sled push	110 % of bodyweight	57 min
Sara L.	Women Pro	152 kg sled push	95 % of official weight	1 hr 02 min
Team Duo	Mixed Doubles	102 kg sled push each	80 % + extra cardio	58 min

What we can learn:

• Even a modest 5–10 % reduction in load can shave minutes off a race without sacrificing speed.
• Team strategies matter – the Duo’s extra cardio sessions helped them maintain a steady pace when the sleds felt lighter.

Quick Reference

If you prefer a printable cheat‑sheet, we’ve put together a one‑page PDF that includes the full weight table, scaling formulas, and a 5‑minute warm‑up routine. Simply download the Hyrox workout plan and keep it on your fridge or phone for race‑day prep.

Conclusion

Understanding the exact hyrox workout weights is more than a trivia fact; it’s the foundation of a smart, safe, and successful race strategy. Whether you’re stepping into the Open division for the first time or polishing your Pro performance, use the official numbers as a benchmark, scale intelligently, and respect the balance between strength and endurance.

Remember: the right load empowers you to run faster, finish stronger, and most importantly, enjoy the challenge without unnecessary injury. If you’re curious about how to structure your overall training, check out our beginner hyrox workout guide or explore the full what is hyrox workout article for deeper insight.

Got a favorite scaling tip or a story about conquering a heavy sled? I’d love to hear it. Drop your thoughts below, and let’s keep each other motivated on this exciting HYROX journey!