HYROX mobility test: find the station your body is going to fight
Fitness gets you to the start line. Position decides how fast, and how safely, you get through 100 wall balls, 100 m of lunges and a low sled push. These five checks show you which joints are holding you back. You need a wall, a tape measure, a broomstick and about 10 minutes.
Start the testWhy we built this
We kept seeing the same thing in HYROX classes. People who couldn't squat below parallel were being asked to do 100 wall balls below parallel. That's a recipe for no-reps at best and sore backs at worst. So we changed how we coach it: test the range first, train it properly, then load it. This is the same test our coaches use with our own HYROX members.
What each station asks of your body
| Station | Position it demands | Usual limiter | Tests |
|---|---|---|---|
| SkiErg 1000 m | Hip hinge, full overhead reach | Hamstrings, upper back, shoulders | 4, 5 |
| Sled push 50 m | Low torso, shins driving forward | Ankles, hip extension | 1, 3 |
| Sled pull 50 m | Braced athletic squat and hinge | Hinge | 5 |
| Burpee broad jump 80 m | Deep landing, full hip extension | Ankles, squat depth | 1, 2 |
| Row 1000 m | Catch with shins vertical | Ankles, hip flexion | 1, 2 |
| Farmers carry 200 m | Tall posture, shoulders set | Upper back | 4 |
| Sandbag lunges 100 m | Knee to floor, torso upright | Hip flexors, ankles | 1, 3 |
| Wall balls 100 reps | Hip crease below knee, ball overhead | Ankles, squat depth, shoulders | 1, 2, 4 |
The five tests
If any test hurts, stop. Pain isn't something to stretch through. Get it checked by a physio.
Ankles
1. Knee to wall
Half-kneeling facing a wall, front foot flat. Drive the knee forward to touch the wall without the heel lifting. Slide the foot back until you can't. Measure big toe to wall.
Pass: 10 cm or more, and sides within 2 cm of each other.
Squat depth
2. Overhead squat
Broomstick overhead, feet in your wall ball stance, three slow reps.
Pass: Hip crease below the knee, heels down, stick stays over the middle of your feet.
Hip flexors
3. Thomas test
Sit on the very end of a bench, hug one knee to your chest and roll back. Let the other leg hang.
Pass: The hanging thigh rests at or below bench height with the knee bent close to 90 degrees.
Overhead reach
4. Back-to-wall reach
Head, upper back and butt on the wall, low back flat. Raise straight arms overhead.
Pass: Thumbs touch the wall without your ribs flaring or low back arching.
Hinge
5. Active straight leg raise
Lie flat, lift one straight leg as high as you can while the other stays flat.
Pass: The raised ankle passes the middle of the opposite thigh with both knees straight.
Get your free 6-week Full Range plan
A 10-minute daily routine plus targeted drills for the areas you scored "needs work", emailed one week at a time, with retest reminders at week 3 and week 6.
We'll email your plan over 6 weeks and add you to The Warm Up, CrossFit BC's weekly newsletter. Unsubscribe anytime.
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FAQ
Do I need to be racing HYROX?
No. If you squat, lunge, row or carry anything, this test will show you where your range runs out.
What if a test hurts?
Stop. Pain is a reason to see a physio, not a reason to stretch harder.
How soon will I pass?
Retest at week 3 and week 6. Some areas move quickly, others take longer. Doing the daily routine consistently matters more than doing it hard.
What equipment do I need?
A wall, a tape measure, a broomstick and a bench. The drills in the plan use a light kettlebell and a foam roller.
Is it really free?
Yes.
Is this an official HYROX program?
No. It's built by CrossFit BC coaches. We're one of Vancouver's official HYROX Training Clubs, and this is how we coach our own members.
References
- Bennell K et al. (1998). Intra-rater and inter-rater reliability of a weight-bearing lunge measure of ankle dorsiflexion. Australian Journal of Physiotherapy.
- Harvey D (1998). Assessment of the flexibility of elite athletes using the modified Thomas test. British Journal of Sports Medicine.
- Cook G, Burton L, Hoogenboom B (2006). Pre-participation screening: the use of fundamental movements as an assessment of function. North American Journal of Sports Physical Therapy.