The 8stations Journal

Strength & Stations

Station technique and the strength behind it — sleds, wall balls, lunges, carries and the training that stops a station from limiting your race.

HYROX athlete gripping kettlebells during the farmers carry station

Strength & Stations

How to Improve Grip for the Farmers Carry & Sled Pull in HYROX

Grip fails in HYROX because the farmers carry (24/32 kg per hand) and sled pull tax it under fatigue. Fix it with heavy loaded carries, dead hangs, and grip-endurance work, plus race-day technique. Here's the full protocol.

Richard Hynek8 min read9 Sept 2026

HYROX athlete driving the weighted sled push across the floor

Strength & Stations

How Heavy Is the HYROX Sled? (Push & Pull Weights, Open & Pro)

The HYROX sled push is 152 kg (Open men) and the sled pull is 103 kg, but the totals include the sled's own weight, and Pro is much heavier. Here are the verified push and pull weights for every division, plus what they really feel like.

Richard Hynek7 min read26 Aug 2026

HYROX athlete with functional training equipment on the competition floor

Strength & Stations

What Equipment Do You Need for HYROX? A Home Setup Guide

You can train most of HYROX at home with surprisingly little kit: a way to run, a pair of kettlebells, a sandbag and a wall ball cover the majority. Here's the realistic home setup, what's hard to replicate, and how to work around it.

Richard Hynek8 min read19 Aug 2026

HYROX athlete standing on the competition floor between stations

Strength & Stations

Can a Complete Beginner Do HYROX? Yes, Here's How to Start

Yes, a complete beginner can do HYROX. The Open division is built for first-timers, you can scale your effort, and the global all-finisher average is around 1:30. Here's exactly how to start from zero.

Richard Hynek7 min read29 Jul 2026

HYROX athlete training the sled push under fatigue

Strength & Stations

How to Build a HYROX Training Plan: Structure, Weekly Layout & Progressions

A coach-built, runnable framework for a HYROX training plan: the four weekly ingredients, a sample week, 8–12 week periodisation, and the mistakes that cost finish time.

Richard Hynek17 min read15 Jul 2026