The HYROX farmers carry is the 6th HYROX station testing grip strength, core stability, and overall endurance.
Athletes carry two heavy kettlebells or dumbbells over a 200-meter distance.
HYROX Farmers Carry overview
| STATION | DISTANCE | WOMEN'S OPEN | WOMEN'S PRO | MEN'S OPEN | MEN'S PRO |
|---|---|---|---|---|---|
| Farmers Carry | 200 m | 2 x 16 kg | 2 x 24 kg | 2 x 24 kg | 2 x 32 kg |
HYROX Farmers Carry Weights Explained
HYROX weights differ by division to suit strength levels. Pro men carry the heaviest kettlebells at 32 kg each, while Open women carry 16 kg.
The farmers carry challenges your grip endurance and upper body stabilization while maintaining pace over the full distance.
How the HYROX Farmers Carry Station Works
You pick up two kettlebells or dumbbells and walk 200 meters as fast as possible without dropping or switching hands.
- Maintain upright posture
- Keep shoulders back and core tight
- Grip should be strong but relaxed to avoid early fatigue
Common Challenges in the HYROX Farmers Carry
Grip fatigue is the most common limiting factor. Walking fast with heavy weights is demanding on forearms and traps.
Losing posture or shaking can waste energy and slow you down, especially late in the race.
Training Tips for the HYROX Farmers Carry
Consistent practice under fatigue improves endurance and mental toughness for this station.
- Grip work: Farmer holds, towel hangs, plate pinches
- Carrying practice: Walks with heavy kettlebells or dumbbells
- Core strength: Planks, anti-rotation exercises, overhead carries
Perform your HYROX workout with the original HYROX Centr kettlebells, visit one of our Pace Club locations and train without interruption.
