Jakarta
Stations Prep
Women's Open and Pro standards, the pace you should hold, and the one cue that fixes each station. Written from the floor in Jakarta, not from a rulebook.
The format: 8 × 1 km run, a station after every run, same order every race. Standards below are the women's divisions as published in recent seasons — check the current rulebook on hyrox.com before race day, weights do get revised.
Your first station arrives with a fresh heart rate from run one, so the trap is attacking it. Set a pace you could hold for 1500 m, not 1000 m. The SkiErg rewards long, hinged pulls: hips back, arms finish past the hips, then let the machine bring you up.
"Fold, don't pull." Think of a kettlebell swing with your arms along for the ride. Shoulders that burn by 400 m mean your hips stopped working.
The station that decides most first races. Every metre you push with locked knees and a high chest costs you the next run. Get low, arms straight, hands on the low poles, and drive with short choppy steps. Rest at the turns if you must, never mid-lane.
"Nose over the sled." If you can see the far wall, you're too upright. Treat the 50 m as four sprints with a breath at each turn.
Hand-over-hand is slow; the fast athletes lean back, use their body weight and walk backwards inside the box, letting the rope pile up. Keep the rope low and your feet behind the line — stepping on the rope or over the line earns a penalty.
"Sit into it." Your legs are stronger than your arms; the rope is just a handle for a heavy backwards squat.
Pure rhythm. Big jumps feel heroic and blow your heart rate; a shorter, metronomic jump with no pause on the floor is quicker over 80 m. Land soft, step or jump the feet in, chest down, up, jump.
"Same jump every rep." Pick a floor marking two metres ahead and hit it every time.
Halfway, and the only place you sit down. Use it: a controlled row at 24–28 strokes per minute lets your legs recover from the jumps while your split stays honest. Legs, then body, then arms — most beginners row backwards.
"Slow slide, fast drive." The recovery is where your breathing comes back; don't rush the chain forward.
A grip and posture test, not a strength test. Squeeze the handles, shoulders down and back, and walk fast with small steps. Set the bells down once at most — every drop costs 10 seconds and a restart.
"Tall and quick." If your shoulders roll forward, the bells start swinging and your grip goes.
Back knee touches the floor every step, bag stays on the shoulders. Slow and unbroken beats fast with stops. Keep the steps moderate — an over-long stride kills your quads before wall balls.
"Knee kisses the floor." Tap and go; hanging out at the bottom is where the burn builds.
The finish line is behind this wall. Plan your sets before you start — 15s or 10s with a two-breath rest — and never go to failure. Full-depth squat, ball hits above the line, or it's a no-rep and the judge will make you repeat it.
"Catch high, squat once." Catch the ball at the chest on the way down so the descent is one movement, not two.
You can't push a sled every day. These are the lifts Dina programmes because they carry over to a specific station: they build the exact muscles and positions the station punishes, so the station gets faster while your body gets a rest from it. Two or three of these a week, heavy and well-rested, beat daily station grinding.
Dina's list — she'll edit as her programming evolves. Ask about any of these via Ask Dina.
Pick the two stations that cost you the most time on your last result, take their lifts, and do them twice a week for six weeks. Then re-test the station. That's how a programme is built — the coached plans do exactly this for you.
Stations FAQ
Fixed order every race: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls — with a 1 km run before each.
Women's Open: 102 kg push, 78 kg pull (including the sled). Women's Pro: 152 kg push, 103 kg pull. Check the current season's rulebook before you race.
Sled push and wall balls. Both punish bad pacing. Practise them tired — after a run — not fresh.
Yes. Every station has a substitution — loaded plate pushes on turf, dumbbell carries, a sandbag or backpack for lunges. The Roxjaya program includes swaps for whatever your gym has.
Station work, run pacing and strength in one program — or ask Dina which station to fix first.
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