The Farmer’s Carry is the sixth station in a HYROX event. You need to complete a distance of 200m.
When you reach the Farmer’s Carry station, you will have already have completed 6km of running and 5 functional stations (SkiErg, sled push, sled pull, burpee broad jumps and rowing).
Following this station you have 2km of running and 2 remaining functional stations (Sandbag Lunges and Wall Balls).
This exercise engages your upper back and core. Good grip strength is required. You may place the kettlebells down without receiving a penalty.
Below is a video from HYROX outlining the Farmer’s Carry and some training tips…
HYROX Farmer’s Carry Requirements (Weights and Distance)
The Farmer’s Carry requirements, by category, in HYROX are as follows:
Women: 200m with 2 x 16kg kettlebells
Women Pro: 200m with 2 x 24kg kettlebells
Men: 200m with 2 x 24kg kettlebells
Men Pro: 200m with 2 x 32kg kettlebells
Mixed Doubles: 200m with 2 x 24kg kettlebells
Women Doubles: 200m with 2 x 16kg kettlebells
Men Doubles: 200m with 2 x 24kg kettlebells
Women Relay: 200m with 2 x 16kg kettlebells
Men Relay: 200m with 2 x 24kg kettlebells
Mixed Relay: Female members 200m with 2 x 16kg kettlebells / Male members 200m with 2 x 24kg kettlebells
Completing the Farmer’s Carry Station
The station is completed when you cross the finish line and return the kettlebells to the marked area.
With many of the stations in HYROX, you should pace them a little so you have the energy to continue for the remainder of the race. My personal belief with the Farmers Carry, however, is that you should complete it as quickly as you possibly can. The longer you hold on to the kettlebells the more taxing it will be on you. You want to get the 200m done as quickly as possible, minimise the amount of time you need to put them down for (if you do at all), and get on with your race.
Training for the Farmer’s Carry
To some extent, anything that tests your grip is in someway preparing you for this station. For example, if you need to do pull ups, you need an element of grip strength for that, and that can carry over to the farmers carry station. However, there is certainly still a benefit to specifity here, so practicing moving,as quickly as possible, with kettlebells in your hand is certainly going to be beneficial. Over time, you should look to build up both the length / distance you cover, and the weight you carry, to help prepare your body. In some sessions, this may look like something such as 3 rounds of 150m with your race weight kettlebells in each hand. And in some instances it may be that you choose a much heavier weight, and cover shorter distances for 3 rounds.
Should you need any help with your training for the event, then you may be interested in our personalised coaching options, our 12 week HYROX training plan or our 12 Week Doubles plan.
