HYROX Farmers Carry Weight by Division, Per Hand

By Threshold·Published Oct 2026

HYROX farmers carry weight: 16, 24 or 32 kg per hand over 200 m by division, in kg and lb, plus grip technique, where time leaks and gym swaps.

Weights from the HYROX EN Single Rulebook, Season 26/27, verified 2026-08-01. Rules can change, and the official HYROX site is the final authority.

Farmers carry weight by division

Where it sits in the race

The farmers carry is station 6 of 8, 200 m, after run 6. The load roughly 2x from Women Open (16 kg) to Men Pro (32 kg).

Pro build-up

Pro athletes ramp from their Open load to the midpoint and then to race load through the Base block. Open athletes use race weight in every phase.

What the farmers carry taxes

Grip, traps and trunk stability under load, with the lungs still paying for the row. It is short, and that is the trap: people treat it as a rest and then lose a minute to a dropped bell.

Technique that survives fatigue

Grip the handles hard before you lift, stand tall with the shoulders packed down and back, and stride: a quick, flat walk with short steps, not a jog that bounces the bells. Breathe out through pursed lips; the trunk has to stay braced against the load, which makes breathing shallow if you let it. Corners are where bells get dropped: slow for one step, not five.

Where the seconds go

Set-downs. Each one costs the re-grip, the lift, and ten metres of getting back up to speed, and the second set-down comes sooner than the first. The other leak is walking it: 200 m at a stroll is a minute you did not need to spend.

How the plan progresses it

Loaded carries at race load per hand inside the station circuits, at half distance in normal rounds and the full 200 m on the final round, plus grip work riding along with the sled pull and the deadlift pattern on strength days.

Substitutes without the kit

With no kettlebells the engine's closest match is a sandbag bear-hug carry, which keeps the trunk demand if not the grip.

• Sandbag bear-hug carry (good)
• Dead hang (rough)
• Bear crawl (rough)

More on HYROX weights

The farmers carry also has its own section in the stations guide, with the spec strip and race photo. For every load in one table, see our table of every HYROX station weight. Each division page lists all of its stations: our Women Open weights page, our Men Open station loads, our Women Pro station loads and our Men Pro station loads. For the sleds, use our HYROX sled loading calculator, and for the other station weights, see our guide to HYROX wall ball weights and targets and our guide to HYROX sandbag lunge weights.