HYROX STATION 6 OF 8
The Hyrox farmers carry: weights, rules and technique
The Hyrox farmers carry is the sixth of eight stations: you carry two kettlebells for 200 m, one in each hand. Each kettlebell weighs 16 kg for Women, 24 kg for Women Pro and Men, and 32 kg for Men Pro. You may put them down to rest as long as they do not move forward, and you must return them upright to the right box at the end. Picking the wrong weight means repeating the whole station.
What the farmers carry is
A Hyrox race has eight rounds. In each round you run 1 km and then do one workout station, so you finish with 8 km of running and eight stations done in a fixed order. The farmers carry is station 6, right after the row.
A kettlebell is a weight shaped like a ball with a handle. You take two of them from a marked box next to the start line, carry one in each hand with your arms straight by your sides, and bring them back to the box at the end. Depending on the venue, 200 m may take several laps, and it is your job to learn the athlete map and count the laps.
Hyrox says the carry needs your upper back muscles, your core and grip strength, and that it is easy to practise on your weekly shop.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
The farmers carry standard by division
A division is the group you race in. The Singles race, where you race on your own, has four: Women, Women Pro, Men and Men Pro. Open means the standard race (Women and Men), and Pro uses heavier weights. The weights below are per kettlebell, and each kettlebell has a colour so you can pick the right pair.
| Division | Distance | Weight, per kettlebell | Colour |
|---|---|---|---|
| Women | 200 m | 16 kg (2 x 16 kg) | White |
| Women Pro | 200 m | 24 kg (2 x 24 kg) | Grey |
| Men | 200 m | 24 kg (2 x 24 kg) | Grey |
| Men Pro | 200 m | 32 kg (2 x 32 kg) | Black |
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
Farmers carry technique
Stand tall with your shoulders back and down, your ribs down and your eyes forward. Let the kettlebells hang by your sides with your arms extended, and walk with short, quick steps. Long steps make the weights swing.
You may put the kettlebells down to rest at any time, as long as they do not move forward when you set them on the ground. Rest while your grip still holds, and set them down side by side so you can lift both together.
Because 200 m can mean several laps, plan how you turn. A wide, smooth turn keeps the weights from swinging into your legs.
At the end, carry both kettlebells across the finish line and return them to the correct box with the handles upright.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
Common farmers carry mistakes
Gripping too hard too early. The carry is a long hold, and a death grip at the start burns out your forearms before the end. Squeeze enough to hold the handles, and no more.
Resting too late. A grip that fails in the middle of a lap forces an unplanned stop. Set the kettlebells down while your grip still works.
Letting them move forward as you put them down. Resting is allowed only as long as the kettlebells do not move forward when they touch the ground.
Carrying only one at a time. You have to carry both kettlebells at all times while you move, with your arms extended by your sides.
Taking the wrong pair. Check the colour before you lift. If you carry the wrong weight for all or part of the station, you have to repeat the entire station with the correct one, and failing to do so is a disqualification.
Leaving them in the wrong place. If the kettlebells are not returned to the correct box, or the handles are not upright, you get a 30-second penalty. You can avoid it by going back and fixing it before you leave the Roxzone, the transition area around the stations.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
Where the farmers carry sits in the race
The carry follows the row and a 1 km run, so your back and legs arrive tired. Walk at a pace you can hold, and keep your breathing low and even.
It is the first station of the last three. The sandbag lunges come next, then the wall balls. The lunges lean on your thighs and glutes, so walk at a steady pace and save your legs for them.
The Head Judge and their team decide your lane at each station, and you may not choose your own. On the carry, a faster racer may overtake a slower one when it is safe, and lane markings are for orientation only.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
A farmers carry session to try
This session rehearses stations 6 and 7 back to back, with a 600 m run between them. The carry is 100 m and the lunges are 50 m, half of the race distances. Race weight means the weight for your division from the table above. Effort runs from 1 (very easy) to 10 (all out).
| Block | What you do |
|---|---|
| Warm-up | Row for 8 minutes at effort 3 with long, easy pulls. Then run 400 m at effort 3, with a few strides (short, quick bursts of faster running) at the end. |
| Main | 2 rounds. Each round: run 600 m at effort 6, controlled, so your heart rate comes down. Farmers carry 100 m at race weight, staying tall with your ribs down and taking short, quick steps. Run 600 m at effort 6. Sandbag lunge 50 m at race weight and effort 8, bracing against the bag and dropping the back knee to a soft touch on every rep. |
| Cool-down | Row for 8 minutes at effort 2 with long, smooth strokes. |
The farmers carry in Complete
Complete starts from your long-term goals, and any workout that reaches Apple Health counts, so a carry session fits wherever you train. If you sign up for a Hyrox race, the plan Complete writes trains the stations as well as the runs. Roads are Complete’s ladders of targets, which you take on next to your friends, and the farmers carry has its own, moved by your official race results.
Frequently asked questions
How heavy are the kettlebells in the Hyrox farmers carry?
Each kettlebell weighs 16 kg for Women, 24 kg for Women Pro and Men, and 32 kg for Men Pro. You carry two, so the total is double.
How far is the farmers carry in Hyrox?
It is 200 m in every division. Depending on the venue, that can take several laps, and you are responsible for learning the athlete map and completing the right number.
Can you put the kettlebells down during the Hyrox farmers carry?
Yes. You may put them down to rest as long as they do not move forward when you place them on the ground. You must carry both kettlebells at all times while you move.
What happens if you take the wrong kettlebells in Hyrox?
You have to repeat the entire station with the correct weight, and failing to do so is a disqualification. Check the colour of the kettlebells for your division before you lift.