Hyrox weights for men and women, Open and Pro

Hyrox loads depend on the category you enter. Open is where most people start. Pro is heavier. Below are the numbers for singles, how doubles works and how to train toward them in a normal gym.

Singles: Open and Pro

The sled weights include the sled itself. The distances are the same in every category: SkiErg 1,000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, rowing 1,000 m, farmers carry 200 m, sandbag lunges 100 m and 100 wall balls. The SkiErg, rowing and burpees have no set weight.

Doubles

In doubles you share the work at each station with your partner, and you both run every 1 km. The loads match a singles division:

• Doubles Women: the same loads as Open Women.
• Doubles Men, Doubles Mixed and Doubles Pro Women: the same loads as Open Men.
• Doubles Pro Men: the same loads as Pro Men.

The sled weight includes the sled

The sled numbers are the total, sled included. People forget this when they load plates in the gym. Treat the number as a target and check how much your own sled weighs.

What these weights look like in a gym

• Farmers carry: two kettlebells or dumbbells that add up to the number for your category. Carry them for 200 m in sets.
• Sandbag: a sandbag or a loaded backpack at the right weight. A barbell on your back is a decent swap for lunges.
• Wall ball: a medicine ball of the right weight, and a line of tape on the wall at 2.70 m or 3.00 m so you throw to the real height.
• Sled: no sled? Use a leg press and plate pushes, and start well below race loads. See training without a sled.

How to train toward the loads

Start below race loads and build over weeks. Technique first, weight second. Add load when your last rep and your last metre still look clean. Test one or two stations at full race load a couple of times before your race, so race day is not the first time you feel them.

How the categories compare

Here is how much heavier each step up is. The numbers come from the table above.

• Open Women to Open Men: sled push +50 kg, sled pull +25 kg, each carry weight +8 kg, sandbag +10 kg, wall ball +2 kg.
• Open to Pro, for men: sled push +50 kg, sled pull +50 kg, each carry weight +8 kg, sandbag +10 kg, wall ball +3 kg.
• Open to Pro, for women: sled push +50 kg, sled pull +25 kg, each carry weight +8 kg, sandbag +10 kg, wall ball +2 kg.

One detail surprises people. Pro Women use the same sled, carry, sandbag and wall ball weights as Open Men. Only the wall ball target is lower, at 2.70 m instead of 3.00 m.

Rules change

Loads can change between seasons. We last checked these figures on 4 October 2026. Always confirm with the official HYROX rulebook for your event. The weights and standards guide shows every category in one place.

Questions people ask

Do the sled weights include the sled?

Yes. The push and pull numbers are the total weight, including the sled.

Is the wall ball target the same for men and women?

No. In Open it is 3.00 m for men and 2.70 m for women. Pro Women also use 2.70 m.

Which weights should a beginner train with?

The ones for the category you plan to enter, but you do not start there. Begin lighter, build slowly and aim to reach race loads in the last few weeks before your event.

Which category should I enter?

Most first timers pick Open. Read Open, Pro or Doubles to decide.