HYROX San Fernando Valley – Race Simulation Weekend

1K run + functional station × 8 — full race simulation, timed.

Stations:

1. Ski Erg – 1000m
2. Sled Push – 50m (152 kg incl. Sled)
3. Sled Pull – 50m (103 kg incl. Sled)
4. Burpee Broad Jumps – 80m
5. Row – 1000m
6. Kettlebell Farmers Carry – 200m (2 x 24 kg (grey))
7. Sandbag Lunges – 100m (20 kg (grey marking))
8. Wall Balls – 100 reps (6 kg (grey marking))

All distances and weights follow HYROX Open Division standards unless otherwise specified.

*Note*

Please review and download the HYROX Rulebook to help prepare and familiarize you with movement standards and station requirement.

All 8 HYROX workout stations, NO RUNNING.

Stations:

1. Ski Erg – 1000m
2. Sled Push – 50m (4 x 12.5m) (152 kg incl. Sled)
3. Sled Pull – 50m (4 x 12.5m) (103 kg incl. Sled)
4. Burpee Broad Jumps – 80m
5. Row – 1000m
6. Kettlebell Farmers Carry – 200m (2 x 24 kg (grey))
7. Sandbag Lunges – 100m (20 kg (grey marking))
8. Wall Balls – 100 reps (6 kg (grey marking))

All distances and weights follow HYROX Open Division standards unless otherwise specified.

*Note*

Please review and download the HYROX Rulebook to help prepare and familiarize you with movement standards and station requirement.

1K run + functional station × 8 — full race simulation, timed. All 8 HYROX workout stations and runs must be completed together. 

Stations:

1. Ski Erg – 1000m
2. Sled Push – 50m (4 x 12.5m) (152 kg incl. Sled)
3. Sled Pull – 50m (4 x 12.5m) (103 kg incl. Sled)
4. Burpee Broad Jumps – 80m
5. Row – 1000m
6. Kettlebell Farmers Carry – 200m (2 x 24 kg (grey))
7. Sandbag Lunges – 100m (20 kg (grey marking))
8. Wall Balls – 100 reps (6 kg (grey marking))

All distances and weights follow HYROX Open Division standards unless otherwise specified.

It is up to each Doubles Team member (DTM) to determine how far in distance or how many reps they complete. Hyrox Doubles workstations follow the principle of ‘You Go/I Go’ (YGIG) which means while one DTM works, the other DTM rests and vice versa.

*Note*

Please review and download the HYROX Rulebook to help prepare and familiarize you with movement standards and station requirement.

1K run + functional station × 8 — full race simulation, timed.

Stations:

1. Ski Erg – 1000m
2. Sled Push – 50m (202 kg incl. Sled)
3. Sled Pull – 50m (153 kg incl. Sled)
4. Burpee Broad Jumps – 80m
5. Row – 1000m
6. Kettlebell Farmers Carry – 200m (2 x 32 kg (black))
7. Sandbag Lunges – 100m (30 kg (black marking))
8. Wall Balls – 100 reps (9 kg (black marking))

All distances and weights follow HYROX PRO Division standards unless otherwise specified.

*Note*

Please review and download the HYROX Rulebook to help prepare and familiarize you with movement standards and station requirement.

1K run + functional station × 8 — full race simulation, timed. All 8 HYROX workout stations and runs must be completed together. 

Stations:

1. Ski Erg – 1000m
2. Sled Push – 50m (4 x 12.5m) (152 kg incl. Sled)
3. Sled Pull – 50m (4 x 12.5m) (103 kg incl. Sled)
4. Burpee Broad Jumps – 80m
5. Row – 1000m
6. Kettlebell Farmers Carry – 200m (2 x 24 kg (grey))
7. Sandbag Lunges – 100m (20 kg (grey marking))
8. Wall Balls – 100 reps (6 kg (grey marking))

All distances and weights follow HYROX Open Division standards unless otherwise specified.

It is up to each Doubles Team member (DTM) to determine how far in distance or how many reps they complete. Hyrox Doubles workstations follow the principle of ‘You Go/I Go’ (YGIG) which means while one DTM works, the other DTM rests and vice versa.

*Note*

Please review and download the HYROX Rulebook to help prepare and familiarize you with movement standards and station requirement.

All 8 HYROX workout stations must be completed together, NO RUNNING. 

Stations:

1. Ski Erg – 1000m
2. Sled Push – 50m (4 x 12.5m) (152 kg incl. Sled)
3. Sled Pull – 50m (4 x 12.5m) (103 kg incl. Sled)
4. Burpee Broad Jumps – 80m
5. Row – 1000m
6. Kettlebell Farmers Carry – 200m (2 x 24 kg (grey))
7. Sandbag Lunges – 100m (20 kg (grey marking))
8. Wall Balls – 100 reps (6 kg (grey marking))

All distances and weights follow HYROX Open Division standards unless otherwise specified.

It is up to each Doubles Team member (DTM) to determine how far in distance or how many reps they complete. Hyrox Doubles workstations follow the principle of ‘You Go/I Go’ (YGIG) which means while one DTM works, the other DTM rests and vice versa.

*Note*

Please review and download the HYROX Rulebook to help prepare and familiarize you with movement standards and station requirement.

1K run + functional station × 8 — full race simulation, timed.

HYROX TEAM RELAY is a 4-person-team race.

Stations:

1. Ski Erg – 1000m

2. Sled Push – 50m (4 x 12.5m)

Women Relay: (102 kg incl. Sled)

Men/Mixed Relay: (152 kg incl. Sled)

3. Sled Pull – 50m (4 x 12.5m)

Women Relay: (78 kg incl. Sled)

Men/Mixed Relay: (103 kg incl. Sled)

4. Burpee Broad Jumps – 80m

5. Row – 1000m

6. Kettlebell Farmers Carry – 200m (2 x 24 kg (grey))

Women Relay: (2 x 16 kg (white marking))

Men/Mixed Relay: (2 x 24 kg (grey marking))

7. Sandbag Lunges – 100m

Women Relay: (2 x 10 kg (white marking))

Men/Mixed Relay: (2 x 20 kg (grey marking))

8. Wall Balls – 100 reps (6 kg (grey marking))

Women Relay: (4 kg (white marking))

Men/Mixed Relay: (6 kg (grey marking))

In order to complete the entire HYROX race and receive a valid finishing time, the teams must start at the designated start time, complete the runs and workouts in the designated order (Run 1, workout station 1, Run 2, workout station 2, etc.) until they have completed a total of 8 km running and 8 workout stations whilst wearing their issued timing chip on an ankle at all times.

Each RM must run 2 x 1 k and perform 2 workout stations. Which run/workstations each RM completes is entirely up to the team.

This means one RM can either perform 2 x 1 km runs and 2 workout stations consecutively (back-to-back) or can complete one and return to the Transition Zone (TZ) whilst another RM completes the next run/workout station.

The Transition Zone (TZ) is where the RM exchange takes place. The RM who is up next is only allowed to enter shortly before the exchange. No loitering is allowed in this zone.

*Note*

Please review and download the HYROX Rulebook to help prepare and familiarize you with movement standards and station requirement.

All 8 HYROX workout stations must be completed using the RELAY Guidelines, NO RUNNING. 

HYROX TEAM RELAY is a 4-person-team race.

Stations:

1. Ski Erg – 1000m

2. Sled Push – 50m (4 x 12.5m)

Women Relay: (102 kg incl. Sled)

Men/Mixed Relay: (152 kg incl. Sled)

3. Sled Pull – 50m (4 x 12.5m)

Women Relay: (78 kg incl. Sled)

Men/Mixed Relay: (103 kg incl. Sled)

4. Burpee Broad Jumps – 80m

5. Row – 1000m

6. Kettlebell Farmers Carry – 200m (2 x 24 kg (grey))

Women Relay: (2 x 16 kg (white marking))

Men/Mixed Relay: (2 x 24 kg (grey marking))

7. Sandbag Lunges – 100m

Women Relay: (2 x 10 kg (white marking))

Men/Mixed Relay: (2 x 20 kg (grey marking))

8. Wall Balls – 100 reps (6 kg (grey marking))

Women Relay: (4 kg (white marking))

Men/Mixed Relay: (6 kg (grey marking))

In order to complete the entire HYROX STRONG race and receive a valid finishing time, the teams must start at the designated start time, complete the individual workouts in the designated order (Workout station 1, workout station 2, etc.) until they have completed a total of 8 workout stations while wearing their issued timing chip on an ankle at all times.

Each RM must perform 2 workout stations. 

This means one RM can either perform 2 workout stations consecutively (back-to-back) or can complete one and return to the Transition Zone (TZ) while another RM completes the next workout station.

The Transition Zone (TZ) is where the RM exchange takes place. The RM who is up next is only allowed to enter shortly before the exchange. No loitering is allowed in this zone.

*Note*

Please review and download the HYROX Rulebook to help prepare and familiarize you with movement standards and station requirement.

1K run + functional station × 8 — full race simulation, timed.

Stations:

1. Ski Erg – 1000m
2. Sled Push – 50m (102 kg incl. Sled)
3. Sled Pull – 50m (78 kg incl. Sled)
4. Burpee Broad Jumps – 80m
5. Row – 1000m
6. Kettlebell Farmers Carry – 200m (2 x 16 kg (white))
7. Sandbag Lunges – 100m (10 kg (white marking))
8. Wall Balls – 100 reps (4 kg (white marking))

All distances and weights follow HYROX Open Division standards unless otherwise specified.

*Note*

Please review and download the HYROX Rulebook to help prepare and familiarize you with movement standards and station requirement.

All 8 HYROX workout stations, NO RUNNING.

Stations:

1. Ski Erg – 1000m
2. Sled Push – 50m (102 kg incl. Sled)
3. Sled Pull – 50m (78 kg incl. Sled)
4. Burpee Broad Jumps – 80m
5. Row – 1000m
6. Kettlebell Farmers Carry – 200m (2 x 16 kg (white))
7. Sandbag Lunges – 100m (10 kg (white marking))
8. Wall Balls – 100 reps (4 kg (white marking))

All distances and weights follow HYROX Open Division standards unless otherwise specified.

*Note*

Please review and download the HYROX Rulebook to help prepare and familiarize you with movement standards and station requirement.

1K run + functional station × 8 — full race simulation, timed.

Stations:

1. Ski Erg – 1000m
2. Sled Push – 50m (4 x 12.5m) (152 kg incl. Sled)
3. Sled Pull – 50m (4 x 12.5m) (103 kg incl. Sled)
4. Burpee Broad Jumps – 80m
5. Row – 1000m
6. Kettlebell Farmers Carry – 200m (2 x 24 kg (grey))
7. Sandbag Lunges – 100m (20 kg (grey marking))
8. Wall Balls – 100 reps (6 kg (grey marking))

All distances and weights follow HYROX PRO Division standards unless otherwise specified.

*Note*

Please review and download the HYROX Rulebook to help prepare and familiarize you with movement standards and station requirement.

1K run + functional station × 8 — full race simulation, timed. All 8 HYROX workout stations and runs must be completed together. 

Stations:

1. Ski Erg – 1000m
2. Sled Push – 50m (102 kg incl. Sled)
3. Sled Pull – 50m (78 kg incl. Sled)
4. Burpee Broad Jumps – 80m
5. Row – 1000m
6. Kettlebell Farmers Carry – 200m (2 x 16 kg (white))
7. Sandbag Lunges – 100m (10 kg (white marking))
8. Wall Balls – 100 reps (4 kg (white marking))

All distances and weights follow HYROX Open Division standards unless otherwise specified.

It is up to each Doubles Team member (DTM) to determine how far in distance or how many reps they complete. Hyrox Doubles workstations follow the principle of ‘You Go/I Go’ (YGIG) which means while one DTM works, the other DTM rests and vice versa.

*Note*

Please review and download the HYROX Rulebook to help prepare and familiarize you with movement standards and station requirement.

All 8 HYROX workout stations must be completed together, NO RUNNING. 

Stations:

1. Ski Erg – 1000m
2. Sled Push – 50m (102 kg incl. Sled)
3. Sled Pull – 50m (78 kg incl. Sled)
4. Burpee Broad Jumps – 80m
5. Row – 1000m
6. Kettlebell Farmers Carry – 200m (2 x 16 kg (white))
7. Sandbag Lunges – 100m (10 kg (white marking))
8. Wall Balls – 100 reps (4 kg (white marking))

All distances and weights follow HYROX Open Division standards unless otherwise specified.

It is up to each Doubles Team member (DTM) to determine how far in distance or how many reps they complete. Hyrox Doubles workstations follow the principle of ‘You Go/I Go’ (YGIG) which means while one DTM works, the other DTM rests and vice versa.

*Note*

Please review and download the HYROX Rulebook to help prepare and familiarize you with movement standards and station requirement.

All 8 HYROX workout stations, NO RUNNING.

Stations:

1. Ski Erg – 1000m
2. Sled Push – 50m (4 x 12.5m) (152 kg incl. Sled)
3. Sled Pull – 50m (4 x 12.5m) (103 kg incl. Sled)
4. Burpee Broad Jumps – 80m
5. Row – 1000m
6. Kettlebell Farmers Carry – 200m (2 x 24 kg (grey))
7. Sandbag Lunges – 100m (20 kg (grey marking))
8. Wall Balls – 100 reps (6 kg (grey marking))

All distances and weights follow HYROX PRO Division standards unless otherwise specified.

*Note*

Please review and download the HYROX Rulebook to help prepare and familiarize you with movement standards and station requirement.