Metric to Imperial Cheat Sheet
| Station | Metric / Type | Women Open & Doubles |
Men Open & Mixed Doubles |
Women Pro | Men Pro |
|---|---|---|---|---|---|
| 1. SkiErg | Distance | 1000 m | 1000 m | 1000 m | 1000 m |
| 2. Sled Push | Weight (incl. sled) | 102 kg ~225 lbs | 152 kg ~335 lbs | 152 kg ~335 lbs | 202 kg ~445 lbs |
| 3. Sled Pull | Weight (incl. sled) | 78 kg ~175 lbs | 103 kg ~227 lbs | 103 kg ~227 lbs | 153 kg ~337 lbs |
| 4. Burpee Broad Jump | Distance | 80 m | 80 m | 80 m | 80 m |
| 5. Rowing | Distance | 1000 m | 1000 m | 1000 m | 1000 m |
| 6. Farmers Carry | Weight (per hand) | 2 x 16 kg 2 x 35 lbs | 2 x 24 kg 2 x 53 lbs | 2 x 24 kg 2 x 53 lbs | 2 x 32 kg 2 x 70 lbs |
| 7. Sandbag Lunges | Weight | 10 kg 22 lbs | 20 kg 45 lbs | 20 kg 45 lbs | 30 kg 66 lbs |
| 8. Wall Balls | Weight & Reps | 4 kg (75 Reps) 9 lbs | 6 kg (100 Reps) 14 lbs | 6 kg (100 Reps) 14 lbs | 9 kg (100 Reps) 20 lbs |
| Wall Ball Target | Height | 2.7 m ~9 ft | 3.0 m ~10 ft | 2.7 m ~9 ft | 3.0 m ~10 ft |
In the Mixed Doubles division, the weights generally follow the Men's Open standards. However, for Wall Balls, both partners use the 6kg (14 lbs) ball, but throw to their gender-specific target height (Men: 10ft, Women: 9ft).
The weights listed above include the sled itself. For example, the Men's Open Sled Push is 152kg total: typically a ~30kg sled base plus loaded plates. Hyrox uses metric plates, so training with lbs requires approximate conversions.
The running distance (8km total) and lighter stations (Ski, Row, Burpees) are identical across divisions. The Pro division features significantly heavier loads on the Sleds, Lunges, and Wall Balls to test maximal strength under fatigue.