EVENT RULES & REGULATIONS
Everything you need to know to compete with confidence
SHOW YOURSELF WHAT’S POSSIBLE —
BE READY TO COMPETE
Welcome to XYL Events — where women step outside their comfort zone, challenge themselves, and expand what they believe is possible.
This page serves as your official Event Rules & Regulations hub, including everything you need to know before event day: competition format, standards, equipment, check-in procedures, and athlete policies.
For the most up-to-date event communication, announcements, and community support, be sure to join the Athlete Hub inside Circle, where all athletes will receive key updates leading into event day.
We’re so glad you’re here — now let’s get you ready to compete.
For live updates, event-day announcements, athlete Q&A, and community support inside Circle
STRENGTH EVENTS
LIFTING MEET
This is a Paragraph Font
3 Main Lifts: Lifters will compete in squat, bench, and deadlift in a powerlifting meet-style manner.
3 Attempts: Each lifter will have 3 attempts at both lifts to reach their maximum lift on each movement
Total Score Combined: The highest lift of EACH lift will be combined for the scoring
All women of All Levels: We've had ages 7 to 72 years old and women lifting the bar to 500+lbs
THE DIVISIONS
This meet is non-sanctioned and open to athletes of all experience levels.
Our main divisions do not include official weigh-ins like traditional powerlifting federations. Showcase divisions are offered at select events and will include weigh-ins.
Divisions are based on the athlete’s age on meet day, and showcase categories are grouped by general bodyweight range.
Whether it’s your first competition or your fifth, XYL meets are designed to help you step outside your comfort zone, build confidence, and compete for a cause.
Athletes under the age of 18 must have a legal guardian present.
MAIN DIVISIONS
Based on athlete's age on meet day.
Mighty & Mini: Under 14 (All experience levels)
Teen: 13-17
Young Adult: 18-29
Adult: 30-44
Masters: 45-59
Golden: 60+
SHOWCASE
Weigh-ins will occur the morning of meet day during athlete check-in.
<140lbs
140-165lbs
165-190lbs
190lbs+
ADAPTIVE
Athletes in Adaptive divisions are encouraged to reach out ahead of event day so we can best support your experience.
Hearing Impaired: Athletes with significant hearing loss.
Vision Impaired: Athletes with partial or full loss of vision.
Lower Extremity Impairment: Athletes with mobility impairments affecting legs/hips (e.g., wheelchair users, limb difference, paralysis).
HYBRID
The ultimate XYL challenge: HYROX PFT + Lifting Meet
Hybrid athletes will complete:
✔ The full HYROX PFT
AND
✔ The Powerlifting Total (Squat + Bench + Deadlift)
Hybrid division is designed for athletes who want to test both:
Strength under load
Endurance under fatigue
Total-body resilience
Hybrid athletes will compete first in the event schedule.
EQUIPMENT REGULATIONS
XYL equipment rules differ slightly from traditional sanctioned powerlifting events.
Below is a simple guide to what you can use, what you cannot use, and what you do not need in order to compete.
If you’re unsure about your gear, don’t stress — just show up. Our team will help you feel prepared
LIFT REGULATIONS & COMMANDS
To ensure a safe and fair competition, all athletes will follow the lift standards and judge commands outlined below.
SQUAT
REGULATIONS
Begin standing tall and motionless to receive the “SQUAT” command.
Hip crease must reach at or below the top of the knee.
Return to full lockout to receive the “RACK” command.
High-bar and low-bar squats are both allowed.
COMMANDS
“PLATFORM READY” lifter can approach the platform
Lifter will unrack bar
“SQUAT” command to start squat
Lifter will complete the rep
“RACK” to re-rack the bar
BENCH
REGULATIONS
Begin with elbows locked out and the bar motionless before lowering the bar to receive the "START" command.
Bar must touch the chest before pressing upward (no pause command at XYL meets).
Elbows must return to full lockout at the top of the lift to receive the "RACK" command.
Glutes must remain on the bench and feet must stay flat on the floor throughout the lift.
COMMANDS
“PLATFORM READY” lifter can approach the platform
Lifter will unrack bar
“START” command to lower the bar
Lifter will complete the rep
“RACK” to re-rack the bar
No “PRESS” command is used at XYL meets.
DEADLIFT
REGULATIONS
Begin with the bar motionless on the floor.
The lift must be completed without hitching.
The bar must move upward continuously — no downward motion is allowed.
Finish with hips and knees fully locked out at the top.
Hitching: using the thighs to “walk” the bar upward to complete the lift.
Both sumo & conventional deadlifts are allowed
COMMANDS
“PLATFORM READY” → Athlete may approach the platform
Judge raises arm → Athlete may begin the pull
Judge lowers arm → Athlete may return the bar to the floor
Do not drop the bar from a standing position.
EVENT DAY STRUCTURE
Event day is designed to be smooth, supportive, and beginner-friendly. Below is a general outline of the day and how lifting attempts will run.
ATTEMPTS & SCORING
Each athlete will have three attempts in each lift: Squat, Bench Press, & Deadlift
Your goal is to achieve your highest successful lift in each movement.
ATTEMPTS
You will take your attempts in order with your assigned flight.
You may choose your opening weight at check-in.
After each attempt, you may increase the weight for your next attempt.
You may not lower the weight once an attempt is submitted.
Athletes will receive support at the score table if they need help selecting attempts.
SUCCESSFUL LIFTS
A lift is considered successful when:
The athlete follows all judge commands
The lift meets the required standards
The lift is completed safely and under control
If an attempt is missed, athletes may still continue with remaining attempts.
SCORING
Your best successful attempt in each lift is recorded:
Best Squat
Best Bench
Best Deadlift
These three lifts are added together to calculate your:
Total Score = Squat + Bench + Deadlift
Athletes are ranked within their division based on total score.
First Time Note: XYL meets are designed to be welcoming for all levels.
If this is your first competition, don’t stress — judges, coaches, and volunteers will guide you through the process.
AWARDS & RECOGNITION
Awards are given within each division based on total score:
Total Score = Best Squat + Best Bench + Best Deadlift
Athletes are ranked by highest total within their division.
Additional awards or special recognitions may be included at select events (eg: first-time lifter, community impact, or standout performances). Awards will take place shortly after the final deadlift flight concludes.
Most importantly, we celebrate every woman who shows up and steps on the platform.
EVENT POLICY & PROCEDURE
XYL events are designed to be empowering, supportive, and safe for all athletes — regardless of experience level.
All participants are expected to:
Follow judge commands and event standards
Treat fellow athletes, volunteers, and staff with respect
Maintain good sportsmanship throughout the day
Prioritize safety on the platform and in warm-up areas
Support the community-driven environment that makes XYL unique
XYL reserves the right to remove any athlete or spectator for unsafe or disruptive behavior.We’re here to compete hard, cheer loud, and create a space where every woman can rise.
REFUND & CANCELLATION
Due to event planning, staffing, and limited athlete spots, all registrations are considered non-refundable.
Athlete registrations may not be refunded after purchase
Transfers may be permitted on a case-by-case basis prior to event day
If an athlete is unable to attend, they are encouraged to contact the XYL team as early as possible
In the rare case that an event is cancelled due to unforeseen circumstances, athletes will be notified with next-step options. All registrations directly support event operations and our local charity partner.
SPECTATOR INFORMATION
Spectator Details
Spectators are welcome and encouraged at all XYL events.
We love the energy, support, and community that friends and family bring into the room.
To ensure a safe and positive experience for everyone, please note:
-Spectators must remain in designated viewing areas at all times
Children must be supervised by a parent or guardian
The warm-up area and platform space are reserved for athletes, coaches, and event staff only
Please be respectful of judges, volunteers, and athlete focus during lifting rotations
Outside food and drink policies may vary by venue
XYL reserves the right to remove any athlete or spectator for unsafe or disruptive behavior. We’re here to compete hard, cheer loud, and create a space where every woman can rise.
Spectator Door Fees = For the One
At many XYL events, a small spectator door fee may apply — and 100% of spectator door proceeds go directly to our For the One charity partner.
Through our For the One Campaign, every ticket purchased helps support a local organization and ensures the strength built on the platform reaches beyond the room and into someone’s life who truly needs it.
So when you show up to cheer, you’re not just supporting an athlete —
you’re helping change a life.
Thank you for being part of what makes XYL more than a competition.
Door fee amount varies by venue and will be posted in the Athlete Hub prior to event day ($8-$12).
ATHLETE CHECKLIST
WHAT TO BRING
To feel confident and prepared on event day, we recommend bringing:
Flat lifting shoes or training sneakers
Water bottle + snacks (you’ll be there several hours)
Any approved equipment you plan to use (belt, knee sleeves, etc.)
Comfortable athletic clothing
Optional: singlet or deadlift socks (not required at XYL meets)
A hype friend or family member to cheer you on
Don’t Stress
If this is your first event and you’re unsure what you need — just show up.
Our team and community will help you feel prepared and supported from start to finish.
FREQUENTLY ASKED QUSTIONS
Do I need competition experience to participate?
Not at all. XYL meets are designed for all levels, and many athletes compete for the very first time at our events.
If you can squat, bench, and deadlift — you belong here.
Will there be spotters and safety staff?
Yes. Spotters, loaders, and judges will be present on every platform to ensure a safe and supportive competition environment.
Athletes should always follow judge commands and platform staff instructions.
Do I need special equipment or a singlet?
No. Singlets and deadlift socks are not required at XYL meets.
You may wear comfortable athletic clothing, and optional equipment like belts or knee sleeves is allowed.
How do I choose my attempt weights?
You will select your opening attempt at check-in, and you may increase weight after each successful lift.
If you’re unsure what to pick, the score table and staff are happy to help you choose attempts that feel smart and achievable. Please also message us in the Athlete Hub with any questions and our team is more than happy to help.
What if I miss an attempt?
No worries — you may still continue with your remaining attempts.
Each athlete gets three attempts per lift, and your best successful squat, bench, and deadlift will count toward your total score.
How will I know when it’s my turn to lift?
Athletes will lift in flight order, and names will be called “up to lift” and “on deck” throughout the event.
FINAL REMINDERS
FINAL EVENT REMINDERS
We want every athlete to feel confident, prepared, and supported on event day.
Please remember:
✔ Review the rules, commands, and standards outlined above
✔ Arrive early for check-in, rack height setup, and warm-ups
✔ Ask questions if you’re unsure — our staff is here to help
✔ Most importantly: this is about courage, not perfection
XYL events are designed to challenge you — but never to intimidate you.
Show up, take up space, and let this be a day you’re proud of.
ATHLETE HUB COMMUNICATION
For all live updates, event-day announcements, schedule details, and last-minute communication, athletes should join the official
This is where you're receive:
✔ Event week reminders
✔Flight assignments
✔Check-in instructions
✔Charity partner updates
✔Direct support from the XYL team
XYL events are designed to challenge you — but never to intimidate you.
Show up, take up space, and let this be a day you’re proud of.
ENDURANCE EVENTS
THE HYROX PFT
Standardized Test: Athletes will complete the official HYROX Physical Fitness Test (PFT) in the prescribed order.
Workout Flow (Completed in Order)
1,000m Run
50 Burpee Broad Jumps
100 Stationary Lunges
1,000m Row
30 Hand Release Push-Ups
100 Wall Balls
All reps must meet the movement standards listed below. Judges will issue no-reps if standards are not met.
Scaled divisions and modifications will be available so every athlete can participate safely.
For Time: Athletes complete the full test as fast as possible.
Scoring: Final placement is determined by total completion time.
This is a Paragraph Font
THE DIVISIONS
The HYROX Physical Fitness Test (PFT) is a non-sanctioned, community-based endurance & hybrid event designed for athletes of all experience levels.
Divisions are based on how you choose to compete on event day — whether you're tackling the test solo, with a partner, or combining HYROX + lifting in our Hybrid division. Whether it’s your first endurance-style event or your fifth, XYL events are designed to help you step outside your comfort zone, build confidence, and compete for a cause.
All athletes must meet movement standards as judged at each station.
SINGLES
Compete through the full HYROX PFT individually.
Athletes will complete the entire test in the prescribed order:
1,000m Run
Burpee Broad Jumps
Stationary Lunges
1,000m Row
Hand-Release Push-Ups
Wall Balls
Scoring: Final placement is based on fastest overall completion time.
Best for: athletes who want the full solo challenge.
DOUBLES
Compete through the HYROX PFT with a partner.
Partners will complete the test together, with:
Shared station reps
Both athletes completing the required runs
One athlete working at a time during reps
Scoring: Final time is recorded when both partners finish the last station.
Best for: athletes who want teamwork, strategy, and shared effort.
HYBRID
The ultimate XYL challenge: HYROX PFT + Lifting Meet
Hybrid athletes will complete:
✔ The full HYROX PFT
AND
✔ The Powerlifting Total (Squat + Bench + Deadlift)
Hybrid division is designed for athletes who want to test both:
Strength under load
Endurance under fatigue
Total-body resilience
Hybrid athletes will compete first in the event schedule.
Best for: athletes who want the complete strength + endurance experience.
EQUIPMENT REGULATIONS
XYL equipment rules differ slightly from traditional sanctioned powerlifting events.
Below is a simple guide to what you can use, what you cannot use, and what you do not need in order to compete.
If you’re unsure about your gear, don’t stress — just show up. Our team will help you feel prepared
HYROX PFT MOVEMENT STANDARDS
This is what the judges will be looking for from each athlete as they complete the HYROX PFT.
RUN
Athletes must complete the full 1,000m run distance. Walking or running is permitted, but the entire distance must be covered before advancing.
BURPEE BROAD JUMP
Number: 50 burpee broad jumps
Starting Position: Athlete begins behind the start line. Hands must be placed near the feet (within one foot length). Once hands touch the ground, they may not move forward.
Movement: Chest must clearly touch the ground at the bottom of each burpee. Athlete then jumps forward over the marked distance, taking off and landing with both feet simultaneously.
Distance: The athlete jumps over two lines that are 35 inches apart.
Feet Position: Both feet must take off and land together — no staggered stance. Feet may not step beyond the athlete’s fingertips when returning to the burpee position.
Penalties: After one warning, failure to meet standards will result in a 5-rep burpee penalty added before advancing.
STATIONARY LUNGE
Number: 100 stationary lunges.
Starting Position: Begin with both feet behind the starting line.
Movement: Lunges must alternate legs each rep. The rear knee must clearly touch the ground on every repetition.
Depth: The rear knee must touch the ground with each repetition.
Full Extension: Each lunge must end with the hips and knees fully extended.
Continuous vs. Stops: Athletes may perform reps continuously or pause with both feet together — but may not step forward between repetitions.
Upright Position: Athletes must remain standing tall at the top of each rep before switching legs.
Penalties: Failure to adhere to the standards after one warning will be penalized with 5 more lunges to complete.
ROW
Distance: Complete a 1,000m row
Monitor: Row must be performed for meters (not calories)
Damper Setting: Athlete may choose any preferred setting
Completion: Athlete must remain seated and rowing until the monitor reaches 0m
No Early Exit: Athletes may not stand up or stop the clock before finishing the full distance
HAND RELEASE PUSH-UPS
Number: 30 Hand-Release Push-Ups
Starting Position: Begin in a high plank with hands slightly wider than shoulder-width
Depth: Chest and thighs must touch the ground at the same time
Release: Both hands must clearly lift completely off the floor at the bottom
Full Extension: Arms must lock out at the top of each rep
Body Movement: Athlete must move as one unit — no worming or sagging hips
Pausing: Athletes may rest in plank, but feet and hand position may not change
Penalties: After one warning, missed standards result in a 5-rep penalty before advancing
WALL BALLS
Number: 100 Wall Balls with a 10lb ball at a 9ft target
Starting Position: Athlete must begin standing tall with hips and knees fully extended
Movement: Each rep begins with a full squat and ends with the ball striking the target
Depth: Hip crease must clearly descend below the knees
Target: Ball must strike the designated target height — missed throws are a “no rep”
Full Extension: Athlete must stand fully upright between reps before descending again
Catch/Reset: Ball must be caught after contact; dropped balls must be reset from standing
Continuous vs. Stops: Reps may be unbroken or paused, but standards must remain consistent
Penalties: After one warning, missed standards result in a 5-rep penalty before advancing
EVENT DAY STRUCTURE
Event day is designed to be smooth, supportive, and beginner-friendly. Below is a general outline of the day.
SCORING & TIME STANDARDS (HYROX PFT)
Each athlete will complete the HYROX Physical Fitness Test (PFT) in the official order.
Your goal is to finish all stations as efficiently as possible while meeting movement standards.
FLOW (HOW IT WORKS)
Athletes will complete the test in their assigned flight
The PFT must be completed in the prescribed station order
Athletes will move forward only after finishing the required reps/distance
Judges will monitor standards at every station
SUCCESSFUL MOVEMENT
A rep or station is considered successful when:
The athlete meets all required movement standards
Reps are completed safely and under control
Full range of motion is achieved (as outlined above)
Any missed standards will result in a no rep or required correction
Missed reps must be corrected before advancing (time continues to run).
If a standard is not met, the athlete must fix the rep before advancing.
SCORING & TIME
Your final score is your total completion time.
Ahletes will be assigned a timing chip
Timing begins when the athlete enters the course and starts the first run
Athletes must run through the official timing arch at the start and finish
Final placement is determined by fastest overall time
Total Score = Total Time to Complete All Stations
First Time Note: XYL events are designed to be welcoming for all levels.
If this is your first competition, don’t stress — judges, coaches, and volunteers will guide you through the process.
AWARDS & RECOGNITION
Awards are given within each division based on fastest overall completion time:
Final Score = Total Time to Complete All Stations
Athletes are ranked by lowest total time within their division.
Additional awards or special recognitions may be included at select events (ex: first-time finisher, strongest effort, community impact, or standout performances). Awards will take place shortly after the final HYROX flight concludes.
Most importantly, we celebrate every woman who shows up, pushes through, and crosses the finish line.
EVENT POLICY & PROCEDURE
XYL events are designed to be empowering, supportive, and safe for all athletes — regardless of experience level.
All participants are expected to:
Follow judge instructions and station movement standards
Complete each station with control, integrity, and proper form
Treat fellow athletes, volunteers, judges, and staff with respect
Maintain good sportsmanship throughout the event
Prioritize safety on runs, transitions, and workout stations
Support the community-driven atmosphere that makes XYL unique
XYL reserves the right to remove any athlete or spectator for unsafe or disruptive behavior. We’re here to compete hard, cheer loud, and create a space where every woman can rise.
REFUND & CANCELLATION
Due to event planning, staffing, and limited athlete spots, all registrations are considered non-refundable.
Athlete registrations may not be refunded after purchase
Transfers may be permitted on a case-by-case basis prior to event day
If an athlete is unable to attend, they are encouraged to contact the XYL team as early as possible
In the rare case that an event is cancelled due to unforeseen circumstances, athletes will be notified with next-step options. All registrations directly support event operations and our local charity partner.
SPECTATOR INFORMATION
Spectator Details
Spectators are welcome and encouraged at all XYL events.
We love the energy, support, and community that friends and family bring into the room.
To ensure a safe and positive experience for everyone, please note:
Spectators must remain in designated viewing areas at all times
Children must be supervised by a parent or guardian
The warm-up area and platform space are reserved for athletes, coaches, and event staff only
Please be respectful of judges, volunteers, and athlete focus during stations
Outside food and drink policies may vary by venue
XYL reserves the right to remove any athlete or spectator for unsafe or disruptive behavior. We’re here to compete hard, cheer loud, and create a space where every woman can rise.
Spectator Door Fees = For the One
At many XYL events, a small spectator door fee may apply — and 100% of spectator door proceeds go directly to our For the One charity partner.
Through our For the One Campaign, every ticket purchased helps support a local organization and ensures the strength built on the floor reaches beyond the room and into someone’s life who truly needs it.
So when you show up to cheer, you’re not just supporting an athlete —
you’re helping change a life.
Thank you for being part of what makes XYL more than a competition.
Door fee amount varies by venue and will be posted in the Athlete Hub prior to event day ($8-$12).
ATHLETE CHECKLIST
WHAT TO BRING
To feel confident and prepared on event day, we recommend bringing:
Running shoes or training sneakers (good grip + support)
Water bottle + quick fuel snacks (you’ll be moving fast)
Comfortable athletic clothing you can run + lunge in
Optional gloves or grips (for wall balls/rowing comfort)
Optional knee sleeves (support only — no special gear required)
Hair ties, sweat towel, and anything you need to stay focused
A hype friend or family member to cheer you on
Don’t Stress
If this is your first event and you’re unsure what you need — just show up.
Our team and community will help you feel prepared and supported from start to finish.
FREQUENTLY ASKED QUESTIONS
Do I have to be an experienced runner or HYROX athlete to compete?
Nope. The HYROX PFT is designed for all levels, from first-timers to experienced hybrid athletes. You can run, jog, or walk — the goal is to challenge yourself and finish strong.
How is scoring determined?
Your score is based on your total completion time from start to finish.
Athletes will be ranked within their division by the fastest overall time.
How does timing work?
Athletes will be assigned a timing chip, and you must run through the official timing arch at the start and finish. Timing begins when you enter the course and start the first run.
What happens if I don’t meet a movement standard?
Judges will monitor each station. If a rep doesn’t meet the standard, you may receive a no-rep or be asked to correct it before moving forward. The goal is fairness, safety, and clean reps — not perfection.
Can I have help or support during the event?
Yes — our staff and volunteers will guide athletes through the flow of the event, but outside assistance during stations is not permitted. Spectators are welcome to cheer loud and bring the energy!
How will I know when it’s my turn to race?
Athletes will be assigned a flight time that they will receive prior.
FINAL REMINDERS
FINAL EVENT REMINDERS
We want every athlete to feel confident, prepared, and supported on event day.
Please remember:
✔ Review the rules, commands, and standards outlined above
✔ Arrive early for check-in, rack height setup, and warm-ups
✔ Ask questions if you’re unsure — our staff is here to help
✔ Most importantly: this is about courage, not perfection
XYL events are designed to challenge you — but never to intimidate you.
Show up, take up space, and let this be a day you’re proud of.
ATHLETE HUB COMMUNICATION
For all live updates, event-day announcements, schedule details, and last-minute communication, athletes should join the official
This is where you're receive:
✔ Event week reminders
✔Flight assignments
✔Check-in instructions
✔Charity partner updates
✔Direct support from the XYL team
XYL events are designed to challenge you — but never to intimidate you.
Show up, take up space, and let this be a day you’re proud of.
HYBRID EVENTS
HYROX PFT + LIFTING (HYBRID DIVISION)
Full Challenge Division: Athletes will complete both the HYROX PFT and the Powerlifting Total in one event day experience.
Event Flow (Completed in Order)
Part 1 — HYROX PFT
1,000m Run
50 Burpee Broad Jumps
100 Stationary Lunges
1,000m Row
30 Hand-Release Push-Ups
100 Wall Balls
Part 2 — Powerlifting Total
Each athlete will then complete three attempts in:
Squat
Bench Press
Deadlift
HYROX PFT is scored for time (fastest overall finish wins)
Powerlifting is scored by total weight (Squat + Bench + Deadlift)
Hybrid athletes are recognized for combined performance across both events
This is a Paragraph Font
THE DIVISIONS
The XYL Hybrid Division combines endurance + strength into one full challenge.
Athletes will complete the HYROX Physical Fitness Test (PFT) and the Powerlifting Total on the same event day.
Divisions are based on whether you compete solo or with a partner.
All athletes must meet movement standards as judged at each station.
SINGLES
Complete the full HYROX PFT and full lifting total individually.
Part 1 — HYROX PFT (Solo)
Athletes will complete the entire test in order:
1,000m Run
50 Burpee Broad Jumps
100 Stationary Lunges
1,000m Row
30 Hand-Release Push-Ups
100 Wall Balls
Part 2 — Powerlifting Total (Solo)
Athletes will then complete three attempts in:
Squat
Bench Press
Deadlift
Scoring: Final placement is based on HYROX time + lifting total (50/50 split)
Best for: Athletes who want the full solo challenge.
DOUBLES
Compete through the HYROX PFT with a partner, then complete lifting as a team score.
Part 1 — HYROX PFT (Partner Format)
Both athletes complete all required runs
Station reps are shared (split however you choose)
One athlete works at a time during reps
Part 2 — Powerlifting Total (Averaged Score)
Each athlete completes three attempts in:
Squat
Bench Press
Deadlift
Your team lifting score is calculated as:
Team Lift Score = Average of both athletes’ best lifts
(Squat + Bench + Deadlift)
Example:
Partner A Squat = 200
Partner B Squat = 180
Team Squat Score = 190
Scoring: Final placement is based on HYROX partner time + averaged lifting total (50/50 split)
Best for: Athletes who want teamwork + shared endurance + strength challenge.
EQUIPMENT REGULATIONS
Below is a simple guide to what you can use, what you cannot use, and what you do not need in order to compete.
HYROX PFT
LIFTING MEET
If you’re unsure about your gear, don’t stress — just show up. Our team will help you feel prepared
HYROX PFT MOVEMENT STANDARDS
This is what the judges will be looking for from each athlete as they complete the HYROX PFT.
RUN
Athletes must complete the full 1,000m run distance. Walking or running is permitted, but the entire distance must be covered before advancing.
BURPEE BROAD JUMP
Number: 50 burpee broad jumps
Starting Position: Athlete begins behind the start line. Hands must be placed near the feet (within one foot length). Once hands touch the ground, they may not move forward.
Movement: Chest must clearly touch the ground at the bottom of each burpee. Athlete then jumps forward over the marked distance, taking off and landing with both feet simultaneously.
Distance: The athlete jumps over two lines that are 35 inches apart.
Feet Position: Both feet must take off and land together — no staggered stance. Feet may not step beyond the athlete’s fingertips when returning to the burpee position.
Penalties: After one warning, failure to meet standards will result in a 5-rep burpee penalty added before advancing.
ROW
Distance: Complete a 1,000m row
Monitor: Row must be performed for meters (not calories)
Damper Setting: Athlete may choose any preferred setting
Completion: Athlete must remain seated and rowing until the monitor reaches 0m
No Early Exit: Athletes may not stand up or stop the clock before finishing the full distance
HAND RELEASE PUSH-UPS
Number: 30 Hand-Release Push-Ups
Starting Position: Begin in a high plank with hands slightly wider than shoulder-width
Depth: Chest and thighs must touch the ground at the same time
Release: Both hands must clearly lift completely off the floor at the bottom
Full Extension: Arms must lock out at the top of each rep
Body Movement: Athlete must move as one unit — no worming or sagging hips
Pausing: Athletes may rest in plank, but feet and hand position may not change
Penalties: After one warning, missed standards result in a 5-rep penalty before advancing
WALL BALLS
Number: 100 Wall Balls with a 10lb ball at a 9ft target
Starting Position: Athlete must begin standing tall with hips and knees fully extended
Movement: Each rep begins with a full squat and ends with the ball striking the target
Depth: Hip crease must clearly descend below the knees
Target: Ball must strike the designated target height — missed throws are a “no rep”
Full Extension: Athlete must stand fully upright between reps before descending again
Catch/Reset: Ball must be caught after contact; dropped balls must be reset from standing
Continuous vs. Stops: Reps may be unbroken or paused, but standards must remain consistent
Penalties: After one warning, missed standards result in a 5-rep penalty before advancing
LIFT REGULATIONS & COMMANDS
To ensure a safe and fair competition, all athletes will follow the lift standards and judge commands outlined below.
SQUAT
REGULATIONS
Begin standing tall and motionless to receive the “SQUAT” command.
Hip crease must reach at or below the top of the knee.
Return to full lockout to receive the “RACK” command.
High-bar and low-bar squats are both allowed.
COMMANDS
“PLATFORM READY” lifter can approach the platform
Lifter will unrack bar
“SQUAT” command to start squat
Lifter will complete the rep
“RACK” to re-rack the bar
BENCH
REGULATIONS
Begin with elbows locked out and the bar motionless before lowering the bar to receive the "START" command.
Bar must touch the chest before pressing upward (no pause command at XYL meets).
Elbows must return to full lockout at the top of the lift to receive the "RACK" command.
Glutes must remain on the bench and feet must stay flat on the floor throughout the lift.
COMMANDS
“PLATFORM READY” lifter can approach the platform
Lifter will unrack bar
“START” command to lower the bar
Lifter will complete the rep
“RACK” to re-rack the bar
No “PRESS” command is used at XYL meets.
DEADLIFT
REGULATIONS
Begin with the bar motionless on the floor.
The lift must be completed without hitching.
The bar must move upward continuously — no downward motion is allowed.
Finish with hips and knees fully locked out at the top.
Hitching: using the thighs to “walk” the bar upward to complete the lift.
Both sumo & conventional deadlifts are allowed
COMMANDS
“PLATFORM READY” → Athlete may approach the platform
Judge raises arm → Athlete may begin the pull
Judge lowers arm → Athlete may return the bar to the floor
Do not drop the bar from a standing position.
EVENT DAY STRUCTURE
Event day is designed to be smooth, supportive, and beginner-friendly. Below is a general outline of the day.
SCORING & TIME STANDARDS (HYBRID)
Each athlete will complete the HYROX Physical Fitness Test (PFT) followed by the lifting meet on the same event day.
FLOW (HOW IT WORKS)
Athletes will compete in their assigned flight
The Hybrid Division includes two parts completed on the same event day
Part 1: HYROX PFT must be completed in the official station order
Part 2: Athletes will then complete the lifting meet (Squat, Bench, Deadlift)
Athletes may only advance once required reps, distances, or lift commands are completed
Judges will monitor standards for both HYROX stations and lifting attempts
SUCCESSFUL MOVEMENT
A rep, station or lift is considered successful when:
The athlete meets all required HYROX movement standards
Reps are completed safely and under control
Full range of motion is achieved at each station
Lifts follow judge commands and meet platform standards
Any missedvHYROX reps or failed attempts must be corrected (time continues to run in HYROX)
If a standard is not met, the athlete must fix the rep or attempt before advancing.
SCORING & TIME
Hybrid scoring includes both endurance + strength performance:
Athletes receive an official timing chip for the HYROX portion
Timing begins when the athlete starts the first run
Athletes must run through the timing arch at the start and finish
Final Hybrid Score is based on:
HYROX PFT Total Completion Time
PLUSPowerlifting Total (Best Squat + Best Bench + Best Deadlift)
Hybrid Score = HYROX Time + Strength Total Performance
AWARDS & RECOGNITION
Awards are given within each Hybrid division based on combined performance across both events:
Final Hybrid Score = HYROX Completion Time + Strength Total
Hybrid athletes are ranked within their division based on: Fastest HYROX PFT time + Highest Powerlifting Total (Squat + Bench + Deadlift)
Overall combined Hybrid performance
Additional awards or special recognitions may be included at select events (ex: strongest hybrid athlete, best endurance performance, community impact, or standout effort). Awards will take place shortly after the final Hybrid flight concludes.
Most importantly, we celebrate every woman who takes on the full challenge — pushing through both endurance and strength in one unforgettable day.
EVENT POLICY & PROCEDURE
XYL events are designed to be empowering, supportive, and safe for all athletes — regardless of experience level.
All participants are expected to:
Follow judge instructions and station movement standards
Complete each station with control, integrity, and proper form
Treat fellow athletes, volunteers, judges, and staff with respect
Maintain good sportsmanship throughout the event
Prioritize safety on runs, transitions, and workout stations
Support the community-driven atmosphere that makes XYL unique
XYL reserves the right to remove any athlete or spectator for unsafe or disruptive behavior. We’re here to compete hard, cheer loud, and create a space where every woman can rise.
REFUND & CANCELLATION
Due to event planning, staffing, and limited athlete spots, all registrations are considered non-refundable.
Athlete registrations may not be refunded after purchase
Transfers may be permitted on a case-by-case basis prior to event day
If an athlete is unable to attend, they are encouraged to contact the XYL team as early as possible
In the rare case that an event is cancelled due to unforeseen circumstances, athletes will be notified with next-step options. All registrations directly support event operations and our local charity partner.
SPECTATOR INFORMATION
Spectator Details
Spectators are welcome and encouraged at all XYL events.
We love the energy, support, and community that friends and family bring into the room.
To ensure a safe and positive experience for everyone, please note:
Spectators must remain in designated viewing areas at all times
Children must be supervised by a parent or guardian
The warm-up area and platform space are reserved for athletes, coaches, and event staff only
Please be respectful of judges, volunteers, and athlete focus during stations
Outside food and drink policies may vary by venue
XYL reserves the right to remove any athlete or spectator for unsafe or disruptive behavior. We’re here to compete hard, cheer loud, and create a space where every woman can rise.
Spectator Door Fees = For the One
At many XYL events, a small spectator door fee may apply — and 100% of spectator door proceeds go directly to our For the One charity partner.
Through our For the One Campaign, every ticket purchased helps support a local organization and ensures the strength built on the floor reaches beyond the room and into someone’s life who truly needs it.
So when you show up to cheer, you’re not just supporting an athlete —
you’re helping change a life.
Thank you for being part of what makes XYL more than a competition.
Door fee amount varies by venue and will be posted in the Athlete Hub prior to event day ($8-$12).
ATHLETE CHECKLIST
WHAT TO BRING
To feel confident and prepared on event day, we recommend bringing:
Running shoes or training sneakers (good grip + support)
Lifting gear
Water bottle + quick fuel snacks (you’ll be moving fast)
Comfortable athletic clothing you can run + lunge in
Optional gloves or grips (for wall balls/rowing comfort)
Optional knee sleeves (support only — no special gear required)
Hair ties, sweat towel, and anything you need to stay focused
A hype friend or family member to cheer you on
Don’t Stress
If this is your first event and you’re unsure what you need — just show up.
Our team and community will help you feel prepared and supported from start to finish.
FREQUENTLY ASKED QUESTIONS
What is the Hybrid Division?
The Hybrid Division is the full XYL challenge — athletes will complete both the HYROX Physical Fitness Test (PFT)and the Powerlifting Total (Squat, Bench, Deadlift) on the same event day.
How does scoring work for Hybrid?
Hybrid scoring combines both endurance + strength performance:
HYROX Score = Total completion time
Lifting Score = Best Squat + Best Bench + Best Deadlift
Final rankings are determined within each Hybrid division based on overall results.
Do I have to be experienced to compete Hybrid?
Not at all. Hybrid is designed to be challenging but beginner-friendly, with judges, volunteers, and staff guiding you through every station and lift.
Scaled options and modifications may be available so every athlete can participate safely.
How does Hybrid Doubles work?
Hybrid Doubles partners will:
Complete the HYROX PFT together (shared station reps, both athletes run)
Complete lifting individually
For lifting scoring, the team total is based on the average of both athletes’ best lifts in each movement:
Average Squat + Average Bench + Average Deadlift
What equipment is allowed?
Athletes may wear standard training gear such as:
Running or cross-training shoes
Knee sleeves or gloves (optional)
Lifting belts (optional)
Grip-assisted straps and unsupported equipment are not permitted. If you’re unsure about your gear, our team can help on event day.
FINAL REMIDERS
FINAL EVENT REMINDERS
We want every athlete to feel confident, prepared, and supported on event day.
Please remember:
✔ Review the rules, commands, and standards outlined above
✔ Arrive early for check-in, rack height setup, and warm-ups
✔ Ask questions if you’re unsure — our staff is here to help
✔ Most importantly: this is about courage, not perfection
XYL events are designed to challenge you — but never to intimidate you.
Show up, take up space, and let this be a day you’re proud of.
ATHLETE HUB COMMUNICATION
For all live updates, event-day announcements, schedule details, and last-minute communication, athletes should join the official
This is where you're receive:
✔ Event week reminders
✔Flight assignments
✔Check-in instructions
✔Charity partner updates
✔Direct support from the XYL team
XYL events are designed to challenge you — but never to intimidate you.
Show up, take up space, and let this be a day you’re proud of.
Thank you for being part of XYL. This isn’t just a competition — it’s a moment of courage.