Race craft · The flagship standards guide
HYROX No-Reps & Penalties: Every Judged Standard, Station by Station
A no-rep is the most expensive movement in HYROX: full effort, zero credit, and a repeat while your heart rate climbs. Most athletes lose more time to judging calls than to any fitness gap — and unlike fitness, this time is free to claim back. Here is every standard judges enforce, what each call costs, and how to train reps that always count.
How judging works in HYROX
Every station lane has a judge. Their job is simple: count the reps or metres that meet the standard, and call the ones that don't. A "no rep" means the rep did not count and must be repeated — there is no arguing it back, and the seconds are gone either way. Positional rules (like where you may work during the sled pull) are also enforced, typically with a warning or a redo of the offending effort.
The economics matter more than the rules. A single wall ball no-rep at rep 90 costs the failed rep, the repeat, and usually a broken rhythm — call it 5–10 seconds. Five of them and you have donated most of a minute on one station. Judges are not the enemy here; unplanned sloppiness is.
Standards from public 2025/26 season rules — verify with the official rulebook.
The judged standards, at a glance
| Station | What the judge watches | Typical call |
|---|---|---|
| 1. SkiErg | Machine counts the 1000m — no rep standard | None (pacing errors only) |
| 2. Sled Push | Full 50m (4×12.5m) covered, sled controlled in your lane | Redo of an incomplete length |
| 3. Sled Pull | Working from inside the marked zone, full 50m (4×12.5m) pulled | Warning / redo for leaving the zone |
| 4. Burpee Broad Jumps | Chest to the floor, two-footed jump, no creeping past your mark | No-rep — repeat the rep |
| 5. Rowing | Machine counts the 1000m — no rep standard | None (pacing errors only) |
| 6. Farmers Carry | Both bells carried the full 200m | Clock penalty of drops, not judging calls |
| 7. Sandbag Lunges | Rear knee touches the floor every rep, bag on shoulders | No-rep — repeat the lunge |
| 8. Wall Balls | Full squat depth + ball reaching the target, every rep | No-rep — repeat the rep |
Station by station: the calls and the costs
SkiErg and Rowing — nothing to no-rep, everything to mis-pace
The two machine stations (1000m each) are self-judging: the monitor counts your metres and no human can take them away. The "penalty" here is self-inflicted — sprinting the SkiErg fan and arriving at the sled push flooded.
Coach's cue · SkiErg
Hinge and rip down with the lats. Long strokes — don't sprint the fan.
The row is the same contract in reverse.
Coach's cue · Rowing
Legs–back–arms. Long pull, full extension — never arms first.
Sled Push — lane discipline and complete lengths
The push is 50m (4×12.5m) at 152kg / 102kg in Open (202kg / 152kg in Pro). Judges check that every length is completed fully — nose of the sled over the line — and that you control the sled in your lane. The real time-killer is not a judging call, it is the unplanned mid-lane standstill; restarting a static sled costs several seconds of grind every time. The full mechanics are in the sled push technique deep dive.
Coach's cue · Sled push
Low hips, arms locked, short choppy steps.
Sled Pull — stay in the zone
The pull (50m (4×12.5m) at 103kg / 78kg Open, 153kg / 103kg Pro) is the most positional station on the course: you work from inside a marked zone, and stepping over the line while pulling typically draws a warning or a redo of that pull. Rope management is half the standard — slack piling under your feet leads to tangles and faults. Train pulling from a fixed box, not from wherever your feet drift.
Coach's cue · Sled pull
Sit low, anchor the feet — rip with hips and lats, walk the rope in.
Burpee Broad Jumps — the strictest bodyweight standard
Over 80m, every rep has three judged parts: chest touches the floor, both feet leave the ground together on the jump, and you take off from where you landed — no creeping forward. Judges no-rep hovering chests and stagger-step jumps constantly, because tired athletes drift into both without noticing. Each no-rep here is brutal: a burpee is the most expensive rep on the course to repeat. The full standard and pacing plan is in the burpee broad jump guide.
Coach's cue · Burpee broad jumps
Steady rhythm, jump for distance every rep — fewer reps, same 80m.
Farmers Carry — the clock is the judge
200m with 2×24kg / 2×16kg in Open (2×32kg / 2×24kg Pro). There is no rep to fail — but every time the bells touch the floor you pay the stop, the shake-out, the pick-up, and the re-acceleration: 5–10 seconds per drop. The standard to train is simply an unbroken 200m at race load.
Coach's cue · Farmers carry
Grip tight, shoulders packed, quick feet — fast walk, no stopping.
Sandbag Lunges — the knee-touch rule
100m of walking lunges at 20kg / 10kg (Open) or 30kg / 20kg (Pro), bag on the shoulders. The single judged standard: the rear knee touches the floor on every rep. It is the most common no-rep on the course after wall balls, because a knee that hovers 2cm off the floor feels identical to one that touches when your quads are cooked. A full lunge done once is always cheaper than a shallow lunge done twice.
Coach's cue · Sandbag lunges
Knee kisses the floor, step through, hips tall. Short steady steps.
Wall Balls — two standards, judged hardest, when you are worst
The final station: 100 reps (75 for women), at 6kg → 3.0m for Open men, 4kg → 2.7m for Open women (9kg → 3.0m / 6kg → 2.7m in Pro). Judges police full squat depth at the bottom and the ball clearly reaching the target line at the top — miss either and the rep is repeated. This is where naive race plans die, which is why it gets its own article: wall ball no-rep technique.
Coach's cue · Wall balls
Full squat, drive through the hips, eyes on the target. Big first set, then breathe.
How to train reps that always count
- Train the standard, not near it. Every training wall ball to an honest 3.0m/2.7m target, every lunge with a real knee-touch, every burpee with the chest down. Reps you "basically" hit in training become no-reps under a judge.
- Film yourself tired. Standards don't break in week 2 of a session — they break in the last quarter. Film your final sets and look for the hovering knee and the shallow squat; that is what the judge will see.
- Rehearse under race fatigue. Compromised training — stations after runs, wall balls after lunges — is where clean mechanics either survive or don't. The pacing guide covers how to structure it.
- Do the maths once. Five no-reps on wall balls ≈ 30–50 seconds. That is the same cost as being noticeably fitter — for zero extra fitness. Clean reps are the cheapest speed you will ever buy.
Full division-by-division loads live in the weights & standards reference, and each station's technique page is on the stations index.
Train clean, race clean
RoxDuo's AI plans prescribe every station at your division's exact standards — real targets, race loads, reps under fatigue — and track your station PBs so clean speed shows up on the clock. Built by Filippo Terzi, an athlete training for HYROX Rome 2026 on his own app.
Get a plan built on the standardsFAQ
What happens when you get a no-rep in HYROX?
The rep does not count and you repeat it. There is no separate time deduction for a standard no-rep — the penalty is the wasted effort plus the extra rep, which under fatigue is usually 3–10 seconds each time. Repeated or deliberate standard violations can draw harsher sanctions from judges, so treat the standard as the job, not an obstacle.
Which HYROX station has the most no-reps?
Wall balls, by a distance. Two standards are policed at once — full squat depth and the ball clearly reaching the 3.0m (men) or 2.7m (women) target — on the final station, when your legs are at their worst and judging is at its strictest.
Do judges give warnings before a no-rep in HYROX?
Judges typically call the fault as it happens — "no rep" plus the reason — and the rep must be repeated. Some positional rules, like working outside the sled pull zone, generally draw a warning or a redo first. Judging style varies slightly by event, so listen to your judge's brief and verify specifics in the official rulebook.
Are the movement standards different in HYROX doubles?
No. Doubles uses the same movement standards and the same loads as the corresponding solo division — depth, targets, and knee-touches are judged identically. Only the sharing of work changes. See the doubles guide for how to split it.
How do I train to avoid no-reps?
Train the standard, not near it: squat to honest depth on every wall ball, kiss the floor with your knee on every lunge, jump off and land on both feet on every burpee broad jump — especially when tired. Film your reps, use a real 3.0m or 2.7m target, and make clean reps automatic before you make them fast.
Is there a rep standard on the SkiErg or rower?
No. The SkiErg and rower are distance stations (1000m and 1000m) — the machine counts the metres, so there is nothing to no-rep. Time is lost there through pacing errors, not judging calls.
Can you get disqualified in HYROX, or only no-repped?
Both exist, but they are different things. A no-rep only costs you the repeat and the seconds. Actual disqualification is reserved for bigger offences: skipping a station segment or a running lap, unsportsmanlike conduct, or ignoring a judge's instructions. Time penalties also exist for specific violations — such as missed rep counts in relay contexts — so the practical hierarchy is no-rep, then penalty, then DQ. Verify specifics in the official rulebook.
Launch access
Start together.
Finish together.
The AI training app for HYROX doubles. Be first when it hits the App Store — 3-day free trial at launch.