HYROX Youngstars 2026

HYROX Youngstars combines the classic endurance sport of running with strength and coordination exercises from functional training. The sequence of the exercises is predetermined and always remains the same: HYROX Youngstars replicates the adult race, but with adaptations based on the age and stage of maturation for the different age groups.

The exercise stations are:

1. SkiErg – Pull on the ski ergometer until the full distance is reached.
2. Sled Push – Push the sled across the marked distance, starting completely behind the line.
3. Sled Pull | Sled Drag – Pull/Drag the sled across the marked distance, until the sled crosses the finish line completely.
4. Burpee Broad Jump – For Age 10+ Chest-to-floor burpee, followed by a long jump, landing with both feet simultaneously.
5. Rowing – Complete the distance on the rowing machine, zeroed before start.
6. Farmers Carry – Carry weight on each hand and walk the distance.
7. Lunges – Step forward into a deep lunge until the back knee briefly touches the floor. Both legs must alternate while covering the given distance.
8. Wall Balls | Squats – Squat hips below the knee, for ages 12+ then throw the ball at the given target.
   
   We will be racing under the following age categories:
   U8 (Parent & Hyrox Youngstar)
   8-9 Years Old (Singles)
   10-11 Years Old (Singles)
   12-13 Years Old (Singles)

Youngstars aged 5-7 years old:
01 SKIERG 300m
02 SLED PUSH (30KG) 20m (10m Each, kid stands on sled when parents is pushing)
03 SLED DRAG (20kg) (10m Each, kid stands on sled when parents is pulling)
04 BURPEE BROAD JUMPS 20m (together)
05 ROW 200m
06 FARMERS CARRY 50m 5kg each for youngstar and 15kg for parent
07 LUNGES 20m bodyweight (together)
08 WALL BALL SQUATS (together) (Air Squats for youngstars and 50 reps with 9kg ball for parent)

*200m Run before Ski, Row and Wall Ball Squats


Youngstars aged 8-9 years old:
01 SKI ERG 300m
02 SLED PUSH (30KG) 20m
03 SLED PULL (20kg)
04 BURPEE BROAD JUMPS 20m
05 ROW 200m
06 FARMERS CARRY 50m 5kg each
07 LUNGES 20m bodyweight
08 WALL BALL SQUATS (50 reps with 3kg ball)

*200m Run before Ski, Row and Wall Ball Squats


Youngstars aged 10-11 years old:
01 SKI ERG 400m
02 SLED PUSH (50KG) 20m
03 SLED PULL (40kg)
04 BURPEE BROAD JUMPS 20m
05 ROW 300m
06 FARMERS CARRY 50m 7.5kg each
07 LUNGES 20m bodyweight
08 WALL BALL SQUATS (50 reps with 3kg ball)

*200m Run before Ski, Row and Wall Ball Squats


Youngstars aged 12-13 years old:
01 SKI ERG 500m
02 SLED PUSH (Girls 60KG, Boys 70KG) 30m
03 SLED PULL (Girls 25KG, Boys 50KG)
04 BURPEE BROAD JUMPS 40m
05 ROW 400m
06 FARMERS CARRY 100m (7.5kg each, 12.5kg each)
07 LUNGES 40m bodyweight
08 WALL BALLS (50 reps with 3kg ball)

*400m Run before Ski and Wall Balls