Thanks for being a part of the Race Crew – yours is an important role that helps to protect the integrity of the sport and ensure that everything goes smoothly on race day.
These short tutorials are designed to supplement your live online and in-person training. They explain the flow of each workstation, and how the Judging team should be organised.
We suggest you start by watching the tutorial for the Workstation you are assigned to.
Workstation 1 – Ski Ergs
1,000-metre ski erg for all divisions
Damper settings*:
- Women’s Open: 5
- Mens Open/Women’s Pro: 6
- Mens Pro: 7
* The (working) racer can adjust the damper as many times as they wish
Time penalties depending on the violation
Workstation 2 – Sled Push
50 metres for all divisions, consisting of 4 x 12.5 metre lanes/laps/lengths
Penalties: One warning then…
- Singles: 5-metre distance penalty per infringement
- Doubles: 10-metre distance penalty per infringement
- (auto) 3-min penalty for each missing 12.5 metre lane
Weights:
Note: In Mixed Doubles, BOTH racers use Open Men’s weight whereas in Mixed Relay women use the Open Women’s weight and the men use the Open Mens weight. See weights below.
Workstation 3 – Sled Pull
50 metres for all divisions, consisting of 4 x 12.5 metre lanes/laps/lengths
Penalties: One warning then…
- Singles: 5-metre distance penalty per infringement
- Doubles: 10-metre distance penalty per infringement
- (auto) 3-min penalty for each missing 12.5 metre lane
Weights:
Note: In Mixed Doubles, BOTH racers use Open Men’s weight whereas in Mixed Relay women use the Open Women’s weight and the men use the Open Mens weight. See weights below.
Workstation 4 – Burpee Broad Jumps
80 metres for all divisions
Penalties: One warning then…
- Singles: 5-metre distance penalty per infringement
- Doubles: 10-metre distance penalty per infringement
Workstation 5 – Rowers
1,000-metre row for all divisions
Footplate settings:
- Women’s: 3
- Men’s: 4
Damper settings*:
- Women’s Open: 5
- Mens Open/Women’s Pro: 6
- Mens Pro: 7
* The (working) racer can adjust the damper as many times as they wish
Time penalties depending on the violation
Workstation 6 – Farmers Carry
200 metres for all divisions
Weights:
- Women’s Open / Doubles Women / Relay Women: 16kg
- Women’s Pro / Doubles Women’s Pro: 24kg
- Men’s Open / Doubles Men / Relay Men: 24kg
- Men’s Pro / Doubles Men’s Pro: 32kg
* In Mixed Doubles, BOTH racers use the Open Men’s weight (24kg) whereas in Mixed Relay the women use the Open Women’s weight (16kg) and the men use the Open Mens weight (24kg)
Penalties: Time penalties depending on violation
Note: Judges should call racers back to correct the following:
- Kettlebells are not returned to the correct location
- Kettlebells are not returned with the horn/handles standing upright
Workstation 7 – Sandbag Lunges
100 metres for all divisions
Weights:
- Women’s Open / Doubles Women / Relay Women: 10kg
- Women’s Pro / Doubles Women’s Pro: 20kg
- Men’s Open / Doubles Men / Relay Men: 20kg
- Men’s Pro / Doubles Men’s Pro: 30kg
* In Mixed Doubles, BOTH racers use the men’s weight (20kg) whereas in Mixed Relay women use the Open Women’s weight (10kg) and the men use the Open Mens weight (20kg)
Penalties: One warning then…
- Singles: 5-metre distance penalty per infringement
- Singles: Putting Sand Bag down is a 5-metre distance penalty for the first infringement and a DQ for a second infringement
- Doubles: 10-metre distance penalty per infringement
- Doubles: Putting Sand Bag down is a 10-metre distance penalty for the first infringement and a DQ for a second infringement
Note: Judges are allowed to (and should) call racers back if their sandbag is not returned to the correct location
Workstation 8 – Wall Balls
100 wall balls for all divisions
Weights:
- Women’s Open / Doubles Women / Relay Women*: 4kg
- Women’s Pro / Doubles Women’s Pro/ Mixed Doubles*: 6kg
- Men’s Open / Doubles Men / Relay Men: 6kg
- Men’s Pro / Doubles Men’s Pro: 9kg
* In Mixed Doubles, BOTH racers use the Open Men’s weight (6kg) whereas in Mixed Relay the women use the Open Women’s weight (4kg) and the men use the Open Mens weight (6kg)
Penalties: No warnings, invalid repetitions do not get counted
BONUS 1: Medical Incident Communications
This tutorial is designed exclusively for HYROX Race Day Crew to ensure smooth, effective communication during medical incidents using personal radios.
BONUS 2: Personal Radio Tutorial
This tutorial is designed exclusively for HYROX Race Crew to ensure smooth, effective communication during events using personal radios. In this video, we’ll walk through the best practices for using radios in a busy and loud race environment.