Starting with the run and between every workout station, athletes will hit the grass for a run. Unlike the flat concrete of an indoor arena, you will be navigating the natural terrain of Munny Sokol Park. Prepare for fresh air, uneven ground, and a true test of outdoor endurance.

• Full Hyrox: 1000m Run

• Mini Hyrox: 500m Run

We kick things off with a test of upper-body power. The SkiErg mimics the motion of Nordic skiing, hammering your lats, triceps, and core. It’s all about rhythm here—don't burn out your arms in the first minute. 

• Full Hyrox: 1000 m distance 

• Mini Hyrox: 500 m distance.

"A true test of leg drive. You will push a weighted sled across the grass/pavement for [e.g., 25m or 50m]. Keep your body low, drive through your toes, and don't stop moving. Friction is your enemy here."

• Full Hyrox: 50 m distance with division-specific weights.

• Mini Hryox: 25 m distance with division-specific weights.

A true test of leg drive. You will push a weighted sled across the pavement for 40 m. Keep your body low, drive through your toes, and don't stop moving. Friction is your enemy here.

• Full Hyrox: 50 m distance with division-specific weights.

• Mini Hryox: 25 m distance with division-specific weights.

The game changer. You will cover 40m of distance performing a burpee, standing up, and broad jumping forward. Efficiency is key—land soft and keep a steady pace to keep your heart rate from redlining.

• Full Hyrox: 80 m

• Mini Hryox: 40 m 

Halfway through. The rower is your chance to find a rhythm, but don't get comfortable. This is a full-body cardio flush designed to test your mental fortitude just as fatigue starts to set in.

• Full Hyrox: 1000 m distance 

• Mini Hyrox: 500 m distance

Grip strength is the name of the game. You will pick up two heavy kettlebells and walk 100m. Keep your chest up and shoulders back. If you drop them, you stop—so hold on tight.

• Full Hyrox: 200 m Carry with division-specific weights.

• Mini Hyrox: 100 m Carry with division-specific weights.

"The leg burner. With a sandbag draped over your shoulders, you will lunge for distance. Every rep requires your back knee to touch the ground. It’s a test of stability and pure grit as you near the finish line."

• Full Hyrox: 100 m Lunge with division-specific weights.

• Mini Hyrox: 50 m Lunge with division-specific weights.

The Finisher. The final obstacle standing between you and the finish line. You will squat and throw a medicine ball to a target 50 times. Your legs will be heavy, but the adrenaline of the finish line will pull you through.

• Full Hyrox: 100 reps with division-specific weights 

• Mini Hryox: 50 reps with division-specific weights