Hyrox Workout Generator
Generate a Hyrox-specific workout tailored to your race goals
Free Hyrox Workout Generator — Train Like Race Day
The EVOX Hyrox Workout Generator creates race-specific training sessions using the official Hyrox stations: Ski Erg, Sled Push, Sled Pull, Burpee Broad Jump, Row, Farmers Carry, Sandbag Lunges, and Wall Ball. Choose between Station Training (AMRAP circuits, For Time V-shape sequences, interval drills, EMOM) or high-fatigue Weakness Work to target your weakest stations under race-like conditions.
All workouts are scaled to your level (Beginner, Intermediate, Advanced) with proper loads matching Hyrox competition standards. Export your workout as an image, edit it in the Workout Builder, or import it into the EVOX app to train with built-in Hyrox timers.
The 8 Official Hyrox Stations & Competition Weights
Ski Erg — 1000m
No weight
Sled Push — 50m
Open: 102/152kg · Pro: 152/202kg
Sled Pull — 50m
Open: 78/103kg · Pro: 103/153kg
Burpee Broad Jump — 80m
Bodyweight
Row — 1000m
No weight
Farmers Carry — 200m
Open: 16/24kg · Pro: 24/32kg per hand
Sandbag Lunges — 100m
Open: 10/15kg · Pro: 15/20kg
Wall Ball — 100 reps
Open: 4/6kg · Pro: 6/9kg
* Weights shown as Women/Men. Each station is preceded by a 1km run (8km total running).
Hyrox Training Modes: Station Training vs Weakness Work
Station Training
Generates varied workout formats using 2-4 Hyrox stations: endurance AMRAP circuits with runs, V-shape For Time sequences (Run→Ski→Sled→Ski→Run), station-specific interval training (30-60s work / 15-30s rest), and EMOM drills. Some workouts include a fatigue-inducing AMRAP block before intervals — simulating arriving at a station mid-race.
Weakness Work
Focuses on 1-2 weak stations. Always pairs a fatigue-inducing AMRAP with targeted interval work on your weak station. For example: 8-min AMRAP (400m Run + Farmers Carry) → then 8×40s Wall Ball / 20s rest. This replicates race conditions where you arrive at station 8 with dead legs.
Looking for general cross-training workouts? Try our WOD Generator with AMRAP, EMOM, For Time, and Tabata formats, Strength/Conditioning/Mixed objectives, and equipment filters. You can also use our CrossFit Timer or Hyrox Timer directly in the EVOX app.
Hyrox Workout Generator — Frequently Asked Questions
What are the 8 Hyrox stations?
The 8 official Hyrox stations in race order are: (1) Ski Erg 1000m, (2) Sled Push 50m, (3) Sled Pull 50m, (4) Burpee Broad Jump 80m, (5) Row 1000m, (6) Farmers Carry 200m, (7) Sandbag Lunges 100m, (8) Wall Ball 100 reps. Each station is preceded by a 1km run, for a total of 8km running + 8 stations.
What workout formats does the Hyrox generator create?
The generator creates four formats: AMRAP endurance circuits with runs between stations, For Time sequences (V-shape pyramids like Run→Ski→Sled→Ski→Run, or mixed sequences with ergo machines), interval training with longer work/rest ratios (30-60s work, 15-30s rest) for station-specific drilling, and EMOM station drills. All exercises use competition-standard loads scaled to your level.
What is Weakness Work mode?
Weakness Work generates workouts focused on 1-2 stations you want to improve. It combines a fatigue-inducing AMRAP block (run + other stations) followed by targeted interval training on your weak station. This simulates arriving at a station already fatigued — exactly like race conditions at stations 6, 7, or 8.
How does the equipment filter work?
You can select multiple equipment types (Sled, Wall Ball, Kettlebell, Sandbag, Ergo) to filter which stations appear in your workout. This is useful if your gym doesn't have a sled or ski erg. Select "All Equipment" to include all 8 official stations.
What weight is the sled push in Hyrox?
Sled Push weights vary by category: Women Open 102kg, Men Open 152kg, Men Pro 202kg, Women Pro 152kg. For Doubles, the sled is pushed by one person at a time. Our generator scales these loads by level — Beginner uses Open weights, Advanced uses Pro weights.
How do I train for my first Hyrox?
Focus on three pillars: (1) Running endurance — build up to running 8-10km comfortably, (2) Station strength — practice each station movement with competition weights, (3) Transitions — train under fatigue by combining running with station work. Use our Station Training mode for pillars 2 and 3, and Weakness Work to target your weakest stations.
What is a good Hyrox time for beginners?
For a first Hyrox, finishing is the goal. Average finish times are around 1h30-1h45 for Men Open and 1h45-2h00 for Women Open. Competitive times are under 1h15 (Men) and 1h25 (Women). Pro times are sub-1h05 (Men) and sub-1h15 (Women). Focus on consistent pacing rather than speed.
Is the Hyrox workout generator free?
Yes, completely free with no limits and no account required. Generate as many Hyrox workouts as you want. Export them as images, edit in the Builder, or import into the free EVOX app.