HYROX Reference
HYROX Penalties Explained
Every official HYROX penalty, what it costs in time, and how judges apply it. Most racers lose more time to penalties than to fitness. Here is the whole list, in plain language, with the coaching notes we give athletes on our floor before a race.
Clean reps are a coaching problem more than a fitness one, which is why we rehearse the standards every week in our coached HYROX classes in Olympic Village. Judges are looking for the same things your coach is.
Source: 2025/26 rulebook + 2026/27 season guidance · Last verified: 2026-08-07
CrossFit BC is not affiliated with or endorsed by HYROX®. We train athletes for the HYROX format using methods developed in-house. Race standards on this page were verified against the official rulebook on 2026-05-02. For the most current rules, qualifying times, and judging standards, always refer to hyrox.com.
The short version
HYROX penalties are time added to your finish result. Movement-standard errors are usually 15 seconds each, course and equipment errors are 2 minutes, and a missing lap is 3 to 7 minutes depending on how many laps the venue uses. Missing a whole run or station, or racing the wrong weight at farmers carry or lunges, is a disqualification. Penalties can be added or amended for up to 48 hours after an event ends.
Typical movement-standard infringement
Arches, chalk, lanes, outside assistance
Each missing run or sled lap
How the warning ladder works
- Stations 1 to 7: your first movement-standard infringement at a station is a formal warning.
- The second infringement at that station, regardless of type, invalidates the rep and applies the associated time or distance penalty.
- Every further infringement inside the same station adds another penalty, with no additional warnings.
- Severe violations can be penalised immediately, with no warning at all.
Timing system
Chip-detected penalties: IN/OUT arch errors, missing sled laps, missing run laps.
Judges and Head Judges
Movement standards, rep counts, incorrect weights, incorrectly returned equipment.
Race Director
Disqualifications only, based on judge input or direct observation.
The official HYROX penalty table
Codes 01 to 24, grouped so you can find what matters to you. The reason and penalty columns follow the official rulebook. The coach note is ours.
Course and sequence
Laps, station order, and Roxzone arches. These are chip-detected, expensive, and entirely avoidable with a course walk.
| Code | Reason | Penalty |
|---|---|---|
| 01 | Missing run lap The venue lap setup decides the cost. Count your laps out loud on run 1 so the pattern is automatic by run 8. | +3 min (4-lap setup), +5 min (3-lap setup), +7 min (2-lap setup), DQ (1-lap setup) |
| 02 | Missing an entire run or station The only unrecoverable course error. Never leave a station early to chase a split. | Disqualification |
| 03 | Completing the stations in the incorrect order You may complete a missed station before entering station 8 (wall balls). Two out of order is an automatic DQ. | +3 min for the first infringement, then DQ |
| 04 | Incorrect use of the Roxzone IN/OUT arches Chip-detected, so there is no arguing it. Walk the Roxzone before your wave and memorise the arch flow. | +2 min per infringement |
| 05 | Incorrect workout station entry or exit Exiting through the station IN arch is the classic version of this one. | +2 min per infringement |
Station execution
Movement standards inside the eight stations. Mostly 15 seconds each, but they stack fast when you fatigue.
| Code | Reason | Penalty |
|---|---|---|
| 06 | Feet not on the SkiErg base, or not on the rower footplates before touching the handle Heels may hang over the SkiErg base edge, they just cannot touch the floor. Set feet first, then grab the handle. | +15 sec per infringement |
| 07 | Leaving the SkiErg or rower early Stay on the machine, raise a hand, wait for the judge to confirm 1,000m. | Minimum 10 sec up to DQ, depending on severity |
| 08 | Missing sled lap The whole sled must cross the 12.5m line before you turn. Short lanes are the most expensive mistake on the floor. | +3 min per lane |
| 09 | Burpee broad jump standard not met Chest to the ground, parallel feet on take-off and landing, hands no more than 30cm ahead of the toes. | +15 sec per infringement |
| 10 | Missing farmers carry lap Read the athlete map. Some venues split the 200m into multiple laps. | +3 min per lap |
| 13 | Trailing knee not touching the ground, or not standing tall, at the lunges Knee kisses the floor, hips fully extended at the top. Fatigue eats both ends of the lunge first. | +15 sec per infringement |
| 14 | Removal of the sandbag from the shoulders If you have to rest, rest with the bag on. Practise 100m unbroken carries in training so you never test this rule. | +15 sec for the first infringement, DQ for the second |
| 15 | Missing wall ball repetition Hips below 90 degrees, ball hits the target. No-reps compound fast at rep 80. | +15 sec per missing rep |
Equipment and load
Weights, lanes, kettlebell returns, and chalk. The wrong load at farmers carry or lunges is a straight DQ.
| Code | Reason | Penalty |
|---|---|---|
| 11 | Incorrectly returned kettlebells Both bells inside the box, handles upright. Two seconds of care saves 30. | +30 sec |
| 12 | Incorrect weight at farmers carry or lunges Learn your division's kettlebell colour and sandbag weight before you race. This one ends your day. | Disqualification |
| 16 | Using chalk anywhere but the sled pull and farmers carry Only event-provided chalk, and only at the stations where it is provided. | +2 min per infringement |
| 17 | Not using the assigned piece of equipment, lane or wall ball station The head judge assigns lanes. You never choose your own. | +2 min per infringement |
Conduct
Timing chips, wave starts, outside assistance, and sportsmanship. Some of these can be applied after you cross the line.
| Code | Reason | Penalty |
|---|---|---|
| 18 | Doubles partners not staying together Stay within roughly 5 seconds of each other on the run course. | +1 min per run and/or workout station, maximum 3, then out of competition |
| 19 | Outside assistance Nutrition and fluids must come from aid stations or be carried from the start. Nothing handed over by spectators. | +2 min per infringement |
| 20 | Incorrect start time without permission | Disqualification |
| 21 | Not wearing the timing chip while racing Chip goes on an ankle. Any other position risks an invalid time record. | Recorded as Did Not Start (DNS) |
| 22 | Spitting or clearing the nose on the floor | +2 min or DQ, at the Race Director's discretion |
| 23 | Littering or rapid cooling (pouring aid-station fluids over yourself) Aid-station fluids are for drinking. Gel wrappers go in the bins. | +2 min per infringement |
| 24 | Unsporting behaviour Can be applied retrospectively after the race, and in serious cases means a ban. | +2 min or DQ, at the Race Director's discretion |
Penalties station by station
Season 2026/27 station guidance published by HYROX, including the doubles-specific rules that catch out first-time teams.
SkiErg and Rower
- +15 secDoubles partners passing handles to each other.
- +15 secOnly the working partner may adjust the damper.
- WarningA resting doubles partner may not lie, sit or kneel.
- DQ, incomplete stationDismounting the rower or SkiErg before 1,000m is complete.
Sled Push and Sled Pull
- +15 secStepping on the white lines or outside the box.
- +15 secInterfering with another athlete's lane.
- DQ, incomplete stationMissing lane.
Burpee Broad Jump
- +15 secTake off and land with overlapping feet, a maximum 5cm difference between the tips of the toes.
- +15 secChest must reach the ground.
Farmers Carry
- WarningKettlebells may never be passed forward to a partner, only sideways or to the back.
- +30 secIncorrectly returned equipment.
- DQ, incomplete stationMissing lap.
- Repeat or DQIncorrect use of weight.
Sandbag Lunges
- +15 secTrailing knee must clearly touch the floor, and hips must be fully extended in the top position.
- +15 secSandbag must stay on both shoulders at all times.
- Repeat or DQIncorrect use of weight.
Wall Balls
- +2 minUse of chalk at the wall ball station is prohibited.
- DQ, incomplete stationLeaving the station before completing 100 reps.
- No repA resting athlete must wait under the rig.
- No repBall transitions must be made by setting the ball on the ground or handing it over.
- No repEach ball must hit the target from a squat with hips below 90 degrees.
Running
- +1 minWaiting in the start tunnel after the wave has started.
- +1 minDoubles partners must stay within 5 seconds of each other.
- +3 to 7 min or DQMissing a running lap: +3 min (4-lap setup), +5 min (3-lap), +7 min (2-lap), DQ (1-lap).
How our coaches keep athletes penalty-free
- Walk the Roxzone before your wave and say the IN and OUT arches out loud. Two minutes of walking removes the most common 2-minute penalty.
- Read the athlete map for the lap setup. The sled and farmers carry lap counts change venue to venue, and a missed lap is the single most expensive mistake on the floor.
- Confirm your division loads at check-in. Kettlebell colour and sandbag weight are a DQ-level detail, not a preference.
- Rehearse the standards under fatigue. In our SIM-ilar sessions coaches judge lunges and wall balls to race standard, so the no-reps happen in training, not on race day.
- Plan your rest positions. Sandbag stays on the shoulders, resting wall ball athletes wait under the rig, resting doubles partners stay on their feet.
Real race-day scenarios and what to do next
Knowing the penalty table is not the same as knowing what to do when it happens to you at run 5. These are the situations our athletes actually hit, grouped by category, with the call to make in the moment, what to do after the race, and how to stop it repeating.
Course and sequence
You lose count on the run and you are not sure if you did 3 laps or 4
Mid-race, somewhere around run 5, the laps blur together and you genuinely cannot say whether you have finished the loop.
A missing run lap is +3 min on a 4-lap course, +5 min on 3 laps, +7 min on 2 laps, and a DQ on a 1-lap course.
Do this now, in this order
- Assume you are short and run the extra lap. An extra lap costs you roughly 60 to 90 seconds. A missed lap costs 3 to 7 minutes or your race.
- Do not stop to argue with a marshal mid-run. Keep moving and settle it in the Roxzone.
- Reset your count out loud on the next run so the error does not repeat.
After the race
Check your split screen in the results app. If the lap detection looks wrong, raise it with the timing desk before you leave the venue.
So it never happens again
Pick a fixed physical marker on the loop and count laps against it, not against how you feel. We drill this in every SIM-ilar session.
You duck through the wrong Roxzone arch to save 5 steps
The IN arch is busy, the OUT arch is clear, and you cut through it heading back to the track.
+2 min per infringement, detected automatically by your timing chip. There is no judge to talk to.
Do this now, in this order
- Do not try to correct it by re-entering through the right arch. That can register a second event.
- Accept the 2 minutes, keep your pacing plan, and race the rest clean.
- Tell yourself the target now: no more chip-detected errors for the rest of the race.
After the race
The penalty will already be in your result time. Chip data is objective, so an appeal almost never changes it.
So it never happens again
Walk the Roxzone before your wave and physically point at the IN and OUT arches. Ninety seconds of course walk saves 2 minutes of race.
You walk into the wrong station after a run
You come out of the Roxzone fatigued, follow the athlete in front of you, and start setting up at a station that is not yours.
One station out of order is a time penalty. More than one out of order is a disqualification. Missing a station entirely is a DQ.
Do this now, in this order
- Stop the moment you notice. Do not complete reps at the wrong station hoping it counts.
- Find the nearest judge or Roxzone marshal, say clearly which station you were meant to be at, and get directed back.
- Complete your correct station in full, even if you have already done work elsewhere.
After the race
Ask the Head Judge to confirm what was recorded. If you self-corrected quickly with a marshal, note the interaction in any results query.
So it never happens again
Memorise the sequence as an eight-item list and say the next station out loud in the Roxzone every single time.
Station execution
The judge calls your knee on the lunges, then calls it again
Your trailing knee stops just above the floor as you fatigue. First one is a warning, then the calls start stacking.
First infringement at the station is a formal warning. The second invalidates the rep and adds the penalty, and every one after that adds another with no warnings.
Do this now, in this order
- Slow the cadence immediately. One clean rep beats two called reps every time.
- Shorten the stride so the knee has less distance to travel, and make the floor touch obvious to the judge.
- Keep the sandbag square on both shoulders. Judges who see one fault start watching for the next.
After the race
Ask your judge which fault they were calling. You will get a specific, coachable answer if you ask politely.
So it never happens again
Train lunges under fatigue with a coach calling standards, not a mirror. That is exactly what our 90-minute SIM-ilar sessions are for.
You are getting no repped at the wall and the count is going backwards
Around rep 60 the depth goes and the ball starts missing the top of the target. The judge stops counting.
Missing reps are 15 seconds each. Leaving the station before 100 reps is treated as an incomplete station and is a DQ.
Do this now, in this order
- Break into small sets now, not later. Sets of 5 with 3 breaths beats grinding out singles that do not count.
- Fix depth first, height second. Hips clearly below 90 degrees is the fault judges call most.
- If you need to rest, wait under the rig. Wandering off is a no rep risk and a warning.
- Never use chalk here. Chalk at the wall ball station is a 2-minute penalty.
After the race
Compare your judged rep count with your own. A large gap is a training signal, not a scoring error.
So it never happens again
Practise 100 wall balls to a judged standard at race weight and target height at least twice in your build.
Your foot keeps clipping the white line on the sled
You are driving hard, the sled tracks sideways, and your feet drift onto or over the lane line.
+15 sec for stepping on the white lines or outside the box, and again for interfering with another athlete's lane. A missing sled lane is an incomplete station and a DQ.
Do this now, in this order
- Reset your hands, square the sled, and take two deliberate steps back inside the lane before pushing again.
- Drive with a lower body angle and shorter steps. Long lunging steps are what push you wide.
- Count your lanes out loud. Missing a lane is far worse than a slow lane.
After the race
Note whether it was fatigue or setup. The fix is different for each.
So it never happens again
Rehearse the sled with taped lane markers so your feet learn the boundaries before race day.
Equipment and load
You pick up the wrong kettlebells or the wrong sandbag
Under pressure you grab the bells nearest to you and they are not your division's load.
Incorrect use of weight is a repeat of the station or a disqualification, at the judge's discretion. This is one of the fastest ways to end a good race.
Do this now, in this order
- Stop and flag the judge yourself before you finish the station. Self-reporting is far more likely to end in a repeat than a DQ.
- Swap to the correct load and restart the station cleanly.
- Do not attempt to average it out by carrying further with a lighter load.
After the race
Confirm with the Head Judge how the station was recorded so you are not surprised by the final result.
So it never happens again
Check your division's loads on our standards page the night before and again during your course walk. Say the numbers out loud at each station.
You drop the kettlebells at the line and jog off
The farmers carry finishes and you set the bells down wherever you stopped, then head for the Roxzone.
+30 sec for incorrectly returned equipment. Passing kettlebells forward to a doubles partner is a warning.
Do this now, in this order
- Go back and place the equipment where the judge indicates before you leave the station.
- In doubles, hand off sideways or backwards, never forward.
- Take the extra 3 seconds to set equipment down under control. Dropping from height risks both a penalty and an injury.
After the race
None needed if you corrected it on the spot.
So it never happens again
Make returning equipment part of the station, not something that happens after it. Rehearse the exit, not just the work.
Conduct
You miss your wave call and try to slot into the next one
Bathroom queue, warm-up overrun, or a misread schedule, and your wave is already gone.
Waiting in the start tunnel after the wave has started is +1 min. Starting in a wave you were not assigned to, without permission, is a disqualification.
Do this now, in this order
- Go straight to the start marshal and ask for permission before you enter any wave. Permission is the whole difference between a penalty and a DQ.
- Do not self-select into a later wave and hope the chip sorts it out.
- If you are granted a later wave, confirm your chip is reassigned before you line up.
After the race
Check that your result is attached to the wave you actually raced, then raise anything odd at the timing desk on the day.
So it never happens again
Be in the athlete area 45 minutes before your wave and in the corral 15 minutes before. Set two alarms.
A friend hands you a drink or shouts split times from the barrier
Support crew wants to help, steps over the barrier, and passes you nutrition or paces you along the run.
Outside assistance is a 2-minute penalty. Repeated or serious unsporting behaviour can be escalated to the Race Director.
Do this now, in this order
- Refuse the item and keep moving. Taking it is the offence, not being offered it.
- Use the official water stations only.
- Signal your crew to stay behind the barrier. Cheering is fine, contact and hand-offs are not.
After the race
Penalties can be added or amended for up to 48 hours after the event, so check your final result again the next day.
So it never happens again
Brief your support crew before race day: cheer loudly, hand over nothing, and stay off the course.
HYROX penalty questions
Penalties are judged live and can change between seasons. Always check the current rulebook for your division before you race, and treat the Race Director's decision on the day as final.
Read the official rules on hyrox.comKnowing the standards is step one. Rehearse them under coaching at our HYROX gym in Vancouver with all 8 stations set up in Olympic Village.Already have a race entry? Follow the 16-week HYROX Vancouver training plan.