HYROX Physical Fitness Test (PFT) — Official Instructions

Think you’re HYROX ready? The HYROX PFT is a benchmark workout designed to test your engine, strength, and grit.

👉 Scoring: For time. Complete each station in order. All reps or distances must be finished before moving on.

Workout Order

1. 1000m Run
2. 50 Burpee Broad Jumps
3. 100 Stationary (Forward) Lunges
4. 1000m Row
5. 30 Hand Release Push-Ups
6. 100 Wall Balls (6kg men / 4kg women)

Movement Standards & Modifications

1. 1000m Run

• Standard: Run 1000m for time.
• Modifications:
  1000m Ski-Erg
  1000m Row
  3000m Bike

2. Burpee Broad Jumps (50 reps)

• Standard:
  Chest and body must touch ground facing line.
  Stand up in any way.
  Jump from two feet, land on two feet, clearing both lines.
  Turn around and repeat.
• Modifications:
  Step instead of jump.
  Burpees in place (no broad jump).
  Step/jump back to plank, step up to stand (no ground contact required).

3. Stationary Forward Lunges (100 total / 50 per leg)

• Standard:
  Start standing with feet together.
  Step forward, back knee must touch floor.
  Alternate legs each rep.
• Modifications:
  Partial depth allowed (back knee lowered as low as possible without touching).

4. 1000m Row

• Standard:
  Monitor must read 0m at start. Reset before beginning.

5. Hand Release Push-Ups (30 reps)

• Standard:
  Start in plank (hands & feet only).
  Lower chest/hips fully to ground.
  Release hands.
  Press back to full plank with no knee assist.
• Modifications:
  Push-ups from knees allowed (same range of motion).

6. Wall Balls (100 reps)

• Standard:
  Start standing with ball.
  Squat: hip crease below knee.
  Stand and throw to target (10ft men / 9ft women).
  Rep counts only if ball hits target.
• Modifications:
  Higher squat depth allowed.
  Lower target allowed if needed.

✅ Finish: Time is recorded when last wall ball rep is completed.