Hyrox Farmers Carry Weight: Official Standards, Distances, and Requirements for Men and Women

The HYROX Farmers Carry is one of those stations that'll test your grip and your head. You're hauling two kettlebells for 200 meters, weaving through turns every 25 meters. It's not just about brute strength—there's a mental game here, especially when your forearms start screaming halfway through.

Knowing these weights and the set distance is crucial for training. This is Station 6 in the race—so by the time you get there, you're already feeling it from the earlier running and workout stations.

Key Standards and Measurements

HYROX keeps the farmers carry standardized at every official race. It's always two kettlebells, always 200 meters, but the weights shift depending on your division and gender.

Required Weights for Different Divisions

Your division and gender set your weight. Open Women grab 2 x 16 kg kettlebells for a total of 32 kg. Open Men get 2 x 24 kg kettlebells (48 kg total). Pro Women use 2 x 24 kg kettlebells (48 kg total), and Pro Men have to manage 2 x 32 kg kettlebells (64 kg total).

Doubles teams stick with the Open weights—so, both partners carry 2 x 24 kg if you're male, or 2 x 16 kg if you're female. Simple enough, but it adds up quick.

Distance Specifications for Competitors

It's a straight 200 meters for everyone, no matter your division. No shortcuts, no mercy.

The 200-meter carry happens on the comp floor. You walk the marked course, kettlebells in hand. While HYROX rules allow you to set the weights down to rest if your grip fries, doing so burns precious seconds and destroys your momentum. You've gotta keep moving to keep your rank, even when your grip's about to give out.

Weight Measurement Units and Conversions

HYROX uses kilograms officially, but if you're in the U.S. or just prefer pounds, here's the math:

• 16 kg is about 35.2 lbs.
• 24 kg is roughly 52.9 lbs.
• 32 kg clocks in at about 70.5 lbs.

If you can, train with kettlebells marked in kilograms. It just makes life easier when it comes to matching race-day weights perfectly.

Practical Guidance and Training Tips

Getting ready for the HYROX farmers carry? You'll need the right gear, a decent chunk of space, and some real focus on grip training if you want to handle the 200 meters without disaster.

Selecting Appropriate Equipment

Grab two kettlebells that match your competition division. No point in guessing—train with what you'll use on race day.

Start with the actual competition weight if you can manage it. If 200 meters feels impossible at first, drop the weight a bit and build up over a few weeks. That's normal—nobody nails it on day one.

Training Equipment Options:

• Competition-style kettlebells: Flat bottoms are nice—less rolling when you put them down.
• Dumbbells: A solid backup if you don't have kettlebells handy.
• Farmer's walk handles: Great for mixing it up and building overall grip variety.

Note: You'll need at least 25-50 meters of clear space for walking, ideally with enough room to practice those tight, annoying turns.

Preparation Strategies for Women

For women, it's all about progressive overload. Take 8-12 weeks and work up from shorter intervals—start with 50 meters, then push up to the full 200 meters as you get stronger.

Try two carry sessions a week, with 3-4 days between so your grip doesn't totally fry.

• Session 1: Focus on shorter intervals with heavier weights (e.g., 4 x 50m).
• Session 2: Stretch out the distance (2 x 100m or building up to the full 200m).

Mix in some grip-specific work on other days—but don't overdo it or your forearms will hate you. Don't forget your core and upper back, either. Planks, dead hangs, and heavy rows will help you keep good upright posture while carrying heavy stuff around.

Improving Grip Strength for Carries

Honestly, your grip's probably going to give out before your legs ever do during a farmer's carry. Dead hangs from a pull-up bar—think 30 to 60 seconds—are a classic way to build that static grip you need. Try tossing them in 3 or 4 times a week, maybe just as you finish up a workout.

Plate pinches are a sneaky challenge for your fingers and thumbs. Just grab two weight plates, smooth sides out, and see if you can hang on for 20 to 30 seconds. If you're feeling adventurous, fat grip training with thick handles is surprisingly useful for kettlebell stuff, too.

Pro Tip: Try working your grip while you're still fresh, not after you've already burned yourself out with carries. Chalk helps a ton with kettlebell grip, and honestly, it can save you from dropping a heavy weight when it matters.

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