Farmers Carry: Station 6 Overview
The Farmers Carry is the sixth workout station in HYROX, coming after Rowing and before Sandbag Lunges. You'll carry two kettlebells for 200 meters, broken into four 50-meter sections with turnaround points.
This station tests grip endurance, core stability, and mental toughness. By this point in the race, your hands have already worked hard (sled pull, rowing, burpees), and now they need to hold heavy weight for several minutes.
Weights by Division
| Division | Weight (per hand) | Total Weight |
|---|---|---|
| Open Women | 16kg (35 lbs) | 32kg (70 lbs) |
| Open Men | 24kg (53 lbs) | 48kg (106 lbs) |
| Pro Women | 24kg (53 lbs) | 48kg (106 lbs) |
| Pro Men | 32kg (70 lbs) | 64kg (141 lbs) |
| Doubles | Same as Singles | Shared distance |
Proper Technique
Picking Up the Kettlebells
- Stand between them: Kettlebells at your sides
- Hinge at hips: Deadlift position, not squat
- Grip handles: Hook grip, wrists neutral
- Lift with legs: Stand tall, shoulders back
- Set core: Brace before walking
Carrying Position
- Arms straight: Hang at your sides, don't curl
- Shoulders back: Retracted and down, not hunched
- Core braced: Prevent lateral sway
- Eyes forward: Don't look down at the weights
- Neutral spine: No leaning forward or backward
Walking Technique
- Short steps: Quick, controlled strides
- Fast walk to light jog: Don't sprint
- Maintain posture: Weights shouldn't swing
- Breathe: Don't hold your breath
Grip Options
| Grip Style | Description | Best For |
|---|---|---|
| Hook Grip | Fingers wrapped, thumb alongside | Most athletes, longest endurance |
| Overhand | Standard grip, thumb wrapped | Lighter weights, shorter distances |
| Crush Grip | Maximum squeeze throughout | Short unbroken efforts only |
Pacing Strategy
The 200m Course
You'll walk 4 x 50m sections with turnaround points. The turns require you to maintain control while changing direction.
Break Strategies
| Strategy | Breaks | Best For |
|---|---|---|
| Unbroken | None | Strong grip, tested in training |
| Halfway | 1 break at 100m | Most competitive athletes |
| Quarters | At each 50m turn | Grip preservation, heavier weights |
| As needed | When grip starts to fail | Not recommended—plan in advance |
Planned vs. Reactive Breaks
- Planned breaks: Put weights down for 5 seconds at predetermined points
- Reactive breaks: Stopping when grip fails—costs more time
- Best practice: Brief planned breaks before grip failure
Target Times
| Level | Time | Pace |
|---|---|---|
| Elite | 1:00-1:30 | Fast walk, minimal/no breaks |
| Competitive | 1:30-2:30 | Steady pace, 0-2 breaks |
| Recreational | 2:30-4:00 | Controlled pace, multiple breaks |
| First-timer | 4:00-6:00 | Whatever it takes |
Grip Management
Your grip is a limited resource throughout the HYROX race. The Farmers Carry demands a lot from hands that have already worked hard.
Before the Station
- Shake out hands during Run 6
- Apply chalk if using (quick application)
- Mentally prepare for the grip challenge
During the Carry
- Don't death-grip constantly—firm but not maximum squeeze
- Focus on hook grip rather than crushing the handle
- Keep arms relaxed at your sides
- Breathe—holding breath increases tension
If Grip Starts Failing
- Plan a break at the next turn point
- Put weights down controlled, not dropped
- Shake out hands vigorously (5-10 seconds)
- Pick up and continue
Navigating Turns
The 50m turnaround points require technique:
- Slow down slightly: Don't try to sprint through turns
- Wide arc: Take a smooth curve, not a sharp pivot
- Maintain control: Weights shouldn't swing
- Optional break point: If breaking, do it at the turn
Common Mistakes
| Mistake | Problem | Fix |
|---|---|---|
| Running | Grip fatigue, injury risk | Fast walk, controlled pace |
| Death grip | Premature grip failure | Firm hook grip, not crushing |
| Hunched shoulders | Upper body fatigue | Shoulders back and down |
| Holding breath | Increased fatigue, dizziness | Breathe continuously |
| No planned breaks | Reactive drops cost more | Plan brief breaks in advance |
Training for Farmers Carry
Key Workouts
- Distance work: 4 x 50m at race weight or heavier
- Time under tension: Hold race weight for 2+ minutes
- Heavier short carries: 3 x 30m at race weight + 20%
- Fatigued carries: After running or rowing
Grip-Specific Training
- Dead hangs: Hang from pull-up bar for time
- Towel hangs: Hang from towel for grip texture
- Plate pinches: Hold weight plates by the edge
- Heavy deadlifts: Build overall grip strength
Complementary Exercises
- Trap bar carries: Similar movement pattern
- Suitcase carries: Single-arm for core stability
- Walking lunges with weights: Leg and grip combination
- Shrugs: Upper trap endurance
Simulation Workouts
- Workout A: Row 500m → Farmers carry 100m (repeat 2x)
- Workout B: 1km run → Farmers carry 200m → 1km run
- Workout C: Full HYROX simulation with farmers carry in sequence
Race Day Execution
Approaching the Station
- Shake out hands during Run 6 transition
- Apply chalk quickly if using
- Stand between the kettlebells
- Take a breath, set core, lift
During the Carry
- Find your walking rhythm immediately
- Eyes on the turn point, not the weights
- Execute your planned break strategy
- Breathe continuously
Exiting the Station
- Carry past the finish line completely
- Set weights down controlled
- Shake out hands during transition
- Sandbag Lunges are next—different grip challenge
Doubles Strategy
In Doubles, partners share the 200m distance. Common splits:
- 100m/100m: Each partner does half
- 50m rotations: Switch at each turn
- Strength-based: Stronger grip does more distance
Race Day Checklist
- ☐ Chalk ready (if using)
- ☐ Break strategy planned
- ☐ Hook grip, wrists neutral
- ☐ Fast walk, not running
- ☐ Shoulders back, core braced
- ☐ Breathe continuously
- ☐ Brief breaks before grip fails
What's Next: Sandbag Lunges
After the Farmers Carry, you'll run your seventh 1km before Sandbag Lunges. The transition: your grip just worked hard, but lunges require leg strength and the sandbag sits on your shoulders, not in your hands. Use Run 7 to recover your hands and prepare your legs.
Continue to Sandbag Lunges Tips →
Frequently Asked Questions
Frequently Asked Questions
Open Women carry 2 x 16kg kettlebells, Open Men carry 2 x 24kg. Pro Women carry 2 x 24kg, Pro Men carry 2 x 32kg. The weights are held at your sides for 200m total distance.
Depends on your grip strength. Many competitive athletes go unbroken or take 1-2 brief breaks. Plan your breaks in advance—it's better to put the weights down for 5 seconds before grip fails than to drop them from fatigue.
Hook grip with fingers wrapped around the handle, thumb alongside fingers (not wrapped). Keep wrists neutral, not bent. Arms hang straight down at your sides—don't curl them up toward your body.
Fast walk to light jog, but not a sprint. Short, quick steps maintain stability better than long strides. Running with heavy weights risks losing grip or destabilizing your core.
Calculate Your HYROX Splits
Use our pace calculator to plan your running and station times based on your goal finish time.