STATION 6 OF 8
HYROX Farmers Carry
200 metres carrying heavy kettlebells. Grip strength, core stability, and mental toughness determine how fast you get through.
200m
Distance / Reps
6/8
Station
Grip, core, traps
Primary Muscles
2:00–3:00
Target Time
Watch: Farmers Carry Technique for Hyrox
Technique Cues
- 1Crush the handles from step one
- 2Short, quick steps — don’t overstride
- 3Shoulders back and down, chest up
- 4Breathe in rhythm: 3 steps in, 3 steps out
Common Mistakes
- !Relaxing grip and having to re-grip mid-carry
- !Leaning to one side under the weight
- !Too many rest breaks — every put-down costs energy
Race Tips
1
Aim for zero rest breaks
2
If you must rest, do it early (first 50m)
3
Chalk your hands if the venue allows it
Pacing Targets by Level
| Level | Target Time | Strategy |
|---|---|---|
| Beginner | 3:00–4:00 | Focus on finishing. Prioritise form over speed. |
| Intermediate | 2:00–3:00 | Steady pace throughout. Negative split if possible. |
| Advanced | < 2:00 | Push the pace. Aggressive start with controlled finish. |
Race Weights
| Division | Men | Women |
|---|---|---|
| Open | 2 × 24 kg | 2 × 16 kg |
| Pro | 2 × 32 kg | 2 × 24 kg |