At every race I see people lose minutes not because of fitness, but because of the rules. A shallow wall ball squat, a knee that doesn't touch the floor, kettlebells put back the wrong way. Here's everything you need to know so you don't pay for nothing.
How penalties work
Penalty time is added to your finish time. At a station you usually get one warning from the judge. On the second violation the rep doesn't count or you get a penalty, and every violation after that is a penalty with no warning. Some mistakes are penalised straight away, no warning.
You can be disqualified (DQ) if you skip a whole station or a whole kilometre, do several stations in the wrong order, use the wrong weight on the farmers carry or lunges and don't redo the station, or take the sandbag off your shoulders twice.
Most common penalties
| Mistake | Penalty |
|---|---|
| Missed running lap | 3, 5 or 7 minutes depending on how many laps the course has |
| Station in the wrong order (first offence) | 3 minutes |
| Wrong pass through IN/OUT gates or station entry | 2 minutes per violation |
| Feet off the SkiErg or out of the rower foot straps | 15 seconds |
| Leaving the SkiErg or rower before the judge confirms | 10 seconds up to DQ |
| Missed sled length | 3 minutes per length |
| Burpee broad jumps not to standard | 15 seconds per violation |
| Missed farmers carry lap | 3 minutes |
| Kettlebells returned incorrectly | 30 seconds |
| Knee doesn't touch the floor / no full stand on lunges | 15 seconds per violation |
| Sandbag off the shoulders | 15 seconds the first time, DQ the second |
| Missing wall ball reps | 15 seconds per rep |
| Chalk outside sled pull and farmers carry | 2 minutes |
| Outside assistance (handing you drinks or gear) | 2–3 minutes |
| Doubles: partners split up | 1 minute, max 3 times, then out of competition |
Source: HYROX Singles Rulebook 2025/26. Check the current version before every race. The rules change between seasons.
Station standards people get wrong most
- SkiErg and rower: after 1,000 m stay on the machine and raise your hand. You can leave only once the judge confirms. On the rower your feet must be in the straps and you must be seated before you grab the handle.
- Sleds: the whole sled must cross the line at the end of each length before you change direction. On the sled pull you stand in the box, you can't step on the line, and you pull standing, not sitting or kneeling.
- Burpee broad jumps: chest on the floor, hands no more than 30 cm in front of your toes, take off and land with both feet together. No stepping and no extra hops.
- Farmers carry: you can put the kettlebells down and rest, but they can't move forward while you do. At the end, return them to the box with the handles up.
- Sandbag lunges: sandbag on both shoulders the whole time, turns included. The back knee must clearly touch the floor and every rep ends in a full stand.
- Wall balls: start standing, squat below parallel (hips lower than knees) and the ball must hit the target. A shallow squat or a throw below the target doesn't count.
Station technique: Sled Push and Sled Pull.
What you can't take on course
- Headphones and phones are banned for the whole race.
- Gloves yes, grips no.
- Chalk only the one the organiser provides, and only on the sled pull and farmers carry.
- Nothing from anyone else. Drinks and food only from the aid station. Anything someone hands you is outside assistance and a penalty.
What you should bring is in What to bring to HYROX.
How to avoid penalties
- Train the standards, not just fitness. Full-depth wall balls, knee to the floor on lunges. Under fatigue the standard is the first thing to go.
- Count your laps. A missed running lap is the most expensive mistake. Every course is different, so find out before the start how many laps make 1 km.
- Listen to the judge. The first warning is a gift. The second one costs time.
- Do a simulation with a judge. Get someone to watch your standards in training. You'll find out fast where you're cutting corners.
FAQ
What's the penalty for a missed lap at HYROX?
It depends on how many laps make 1 km: 3 minutes on a four-lap course, 5 minutes on three laps and 7 minutes on two laps. If 1 km is a single lap and you skip it, that's a disqualification.
Can I wear headphones at HYROX?
No. Headphones and phones are banned for the whole race.
Can I race HYROX in gloves?
Yes, gloves are allowed. Grips (gymnastics palm protectors) are not.
What happens if I miss the wall ball target?
The rep doesn't count and you have to do it again. Every missing rep at the end of the station is a 15-second penalty.
Want to go through the station standards with a coach? Join a HYROX class or get in touch.