HYROX Farmers Carry

Station 6 is a 200m farmers carry. You carry a kettlebell in each hand and walk 200 meters. The weights are set per division. You must hold the weights at your sides; you cannot rest them on your shoulders or switch hands mid-distance unless the event rules allow it.

The farmers carry challenges grip, core stability, and leg endurance. Two hundred meters feels long when the hands and forearms start to burn. Pacing and grip management are as important as raw strength.

Stand tall with the weights at your sides. Keep your core braced and shoulders back. Walk with a normal or slightly quick stride—do not shuffle or take tiny steps. Let the arms hang naturally; do not let the weights swing excessively. Look ahead, not down at the weights.

If the implements have handles, grip them firmly. Chalk is usually allowed and helps. Some athletes prefer a hook grip or alternating grip if the implement allows; use what you have practiced. Keep the weights even; do not let one side drift or twist your torso.

Two hundred meters can take roughly 2–5 minutes. Start at a pace you can sustain. Do not run the first 50m—you will fatigue the grip and pay for it in the last 100m. A steady walk or fast walk is usually optimal. If you need to put the weights down, do so safely and then pick them up and continue; the clock keeps running.

If your grip is the limiting factor, train grip and forearm endurance separately (dead hangs, farmer holds, thick bar work). On the carry itself, focus on even steps and steady breathing. Break the 200m into 50m segments mentally to make it manageable.

Train the farmers carry with race weight (or slightly heavier) over 100m, 150m, or 200m. Do 2–4 sets with 1–2 minutes rest. Practice with the same implement type you will use in the race if possible. Build up to 200m unbroken, then work on pace.

Add grip work: dead hangs, farmer holds for time, and heavy carries over short distances. Rows and deadlifts strengthen the back and support the upright posture. Doing the farmers carry after a run or another station in training prepares you for race-day fatigue.

After the sixth 1km run, get to the weights and pick them up. Set your grip once and go. Do not adjust repeatedly—it wastes time and can tire the hands. Walk steadily and keep moving. If you must set the weights down, place them carefully and pick them up as soon as you are ready.

When you complete the 200m, set the weights down safely and move into the next 1km run. Your grip may feel shot; shake out the hands and settle into your run. The sandbag lunges and wall balls are still to come, so preserve what you can.