EVENT RULES & REGULATIONS | HYROX PFT
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
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.
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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.
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.
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).
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.
Thank you for being part of XYL. This isn’t just a competition — it’s a moment of courage.