Whether you’re a seasoned athlete or brand new to the world of Hyrox, understanding the rules is essential for a safe and successful competition experience. We've broken down everything you need to know regarding the Hyrox rules, so that you can crack on with your training preparation, knowing what you'll need to master.

Our HYROX SIMs are an adapted version of the below rules, so some things may differ to the way we do things, but getting up to speed on the official rules gives you the best chance at a top performance. 

Understanding the Hyrox Rules

Hyrox competitions aim to challenge your speed, strength, and endurance. The rules are designed to keep everyone safe and to allow for a fair and objective assessment of all competitors’ performance - regardless of individual fitness level. 

The Hyrox event consists of eight rounds, where competitors will each run 1km, followed by a functional workout. The purpose of this combination is to test your overall physical fitness ability.

One of the most basic, yet fundamentally crucial Hyrox rules is to maintain a correct and proper form. Not only does this help to avoid injuries when carrying out exercises it also makes for fairer judging - it is a competition after all! The ‘rules of Hyrox’ emphasise completing each station exactly as instructed and in the order that’s given.

In addition to basic guidelines, each exercise will have its own set of specified rules to follow. By understanding these rules and guidelines, you can ensure a safe and efficient experience at the event. You can learn more about specific functional exercise rules in the Hyrox Rules Handbook.

Hyrox Doubles Rules 

Hyrox Doubles Rules: Competing as a Team

The Hyrox Doubles event is all about teamwork and strategy, making it a fun and dynamic way to compete. You and your partner will work together through the same challenge, sharing the workload at each station.

How it Works:
- You and your partner will complete 8 rounds, each consisting of running and functional exercises.
- You can take turns completing the exercises. For example, one person might run while the other does the strength-based exercises.
- The goal is to play to each other’s strengths and maintain teamwork throughout the event.

Key Rules:

Complete All Stations
Both team members must finish all 8 stations, including 8 km of running and 8 functional exercises.

Station Order 
The stations must be completed in a specific order.

Running Requirement
Both competitors must run the full 8 km.

Collaborative Workouts
You can split the reps for the functional exercises however you like. The station is complete once all reps are done.

Rep Distribution
Team members can decide how many reps each will do at each station.

Running Together
You must run together for the full 1,000-meter distance. If one person runs significantly faster than the other, your team will receive a 3-minute penalty.

Starting Workouts
Both team members must be present and start the functional exercise stations together.

Hyrox Sled Push Rules

Starting Position: Both the sled and athlete must be behind the starting line.
Direction Change: The sled must cross the 12.5-meter mark before the athlete can change direction.
Completion Criteria: The station is complete when the sled has been pushed for 4 x 12.5 meters and crosses the finish line.
Penalty for Incomplete Lanes: If fewer than four lanes are completed, a 3-minute penalty per lane may be issued.

Hyrox Sled Pull Rules

Starting Position: Athletes and equipment must be behind the starting line before beginning.
Direction Change: After pulling the sled past the 12.5-meter mark, switch sides and pull the sled backward.
Standing Position: Athletes must remain standing while pulling the sled.
Athlete’s Box: Participants must stay within the athlete’s box and not step over the lines.
Rope Management: The rope must stay within the designated lane and not block other lanes.
Completion Criteria: The station is complete when the sled is pulled for 4 x 12.5 meters and crosses the finish line.
Penalty for Incomplete Lanes: If fewer than four lanes are completed, a 3-minute penalty per lane will apply.

Hyrox Burpee Broad Jump Rules

Starting Position: Place hands behind the starting line close to your feet. Hands must stay in place once on the ground.
Chest Touch: Ensure your chest clearly touches the ground during the burpee.
Jump Forward: Stand up and jump forward with both feet leaving and landing simultaneously. No shuffled steps are allowed.
Feet Position: Feet must not pass the fingertips when jumping or stepping back up.
Finish Line: The station is complete when you jump across the finish line.
Penalty: Violating any rule makes the rep invalid. A second warning results in a 5m distance penalty.

Hyrox Rowing Rules

Monitor Setup: A referee must reset the rowing monitor before the workout begins.
Foot Placement: Feet must be secured in the foot holders before gripping the handles.
Distance Verification: Once the required distance is reached, raise your arm to signal the referee for confirmation.
Exiting the Station: You can only leave the platform after receiving confirmation from the referee.
Penalties for Violations: Penalties may be given by the Head Judge if rowing rules are violated.

Hyrox Farmers Carry Rules

Start and Finish: Start and end by returning the kettlebells to the marked area next to the start and finish lines.
Carry Technique: Carry both kettlebells with arms extended by your sides.
Resting: Kettlebells can be put down for resting, but they must not move forward.
Completion: Finish by carrying the kettlebells across the finish line and returning them to the correct area.
Penalties: Violating any rules results in a time penalty, determined by the Head Judge based on the severity.

Hyrox Sandbag Lunge Rules

Sandbag Setup: The sandbag must be placed across your shoulders before starting.
Starting Position: Both feet must be behind the starting line.
Lunge Form: Your knee must touch the ground during the lunge, and each rep ends with straight knees and hips.
Alternating Lunges: Lunges must alternate, with different knees touching the ground each time.
Repetition Method: You can lunge continuously or pause with both feet parallel after each move.
Movement Restrictions: No steps or shuffles are allowed between lunges.
Completion Criteria: The station is complete once you lunge across the finish line and return to the designated area.
Penalties for Violations: Violating any rule makes the rep invalid.
Sandbag Position: The sandbag must stay on both shoulders throughout the station.

Hyrox Wall Ball Rules

Starting Position: Begin standing with the wall ball in both hands.
Target Accuracy: Each throw must hit the designated target.
Ball Handling: After hitting the target, either catch the ball or let it fall to the ground before repeating the movement.
Squat Depth: Your hips must drop below the knees.
Squat Verification: A box may be used to verify proper squat depth and form.
Penalties for Violations: Any rule violation makes the rep invalid.

Scoring and Timing

Let’s dive into the nitty-gritty of how scoring and timing work in the Hyrox competition. 

How Scoring Works 

Hyrox is big on speed and strength, and your final score is ultimately a combination of your total time to complete the race if you are multiple competitors or your solo time to completion. 

Every station is timed including the running intervals, and your goal is to perform as fast as you can. The faster you finish, the higher your score will be. Seems easy enough, right? But, you must ensure you are carrying out each station correctly under the rules and guidelines put in place. Fatigue can easily cause you to perform a station incorrectly causing a penalty affecting your overall score! 

Frequently Asked Questions: Hyrox Rules 

What happens if I don’t complete an exercise correctly?

If you fail to complete an exercise or don’t comply with the rules of the exercise correctly, you will receive a penalty that will have an effect on your overall time. The rules and standards are in place to keep the competition moving efficiently.

How are penalties enforced in Hyrox competitions?

Penalties are usually time-based and will be enforced in the event of exercises not being correctly performed, reps being skipped or participants not completing reps. The Head Judge will be in charge of the penalty enforcement. 

What should I bring to a Hyrox competition?

It is important to be prepared leading up to the event. You should make sure you have athletic wear that is breathable and comfortable, adequate running shoes, and any other additional items such as water bottles. Specific exercise and station equipment will be provided on the day at the venue. 

Wrapping Up Your Hyrox Journey 

For more information on how to prepare to tackle the Hyrox competition, find a gym near you to get started or check out our gym page for training tips and resources. Don’t forget to take advantage of Village Gym’s partnership with Hyrox, which offers exclusive training and facilities to help you get competition-ready. 

Ready to join the Hyrox community? Sign up now on our membership page and start your journey toward becoming a Hyrox champion!