Farmers Carry
200m
TL;DR
The Hyrox farmers carry is 200 metres of walking while holding two heavy kettlebells — 2×24 kg for Open Men, 2×16 kg for Open Women. The goal is to complete the 200m without setting the weights down, although there is no penalty for resting. Most athletes break it at least once. The limiting factor is grip and trap endurance, not leg strength. Open Men typically take just over 2 minutes; it is the shortest-duration station in the race.
Median Race Times (real data, 82,000+ athletes)
Overview
Carrying two heavy kettlebells for 200 meters without setting them down.
Hyrox Farmers Carry Weights
| Division | Weight / Format |
|---|---|
| Open Men | 2 × 24 kg / 2 × 53 lb (total 48 kg / 106 lb) |
| Open Women | 2 × 16 kg / 2 × 35 lb (total 32 kg / 71 lb) |
| Pro Men | 2 × 32 kg / 2 × 71 lb (total 64 kg / 141 lb) |
| Pro Women | 2 × 24 kg / 2 × 53 lb (total 48 kg / 106 lb) |
| Doubles Men | 2 × 24 kg each (both partners carry simultaneously for 100m each) |
| Doubles Women | 2 × 16 kg each |
| Doubles Mixed | Men carry 2 × 24 kg for their 100m, women carry 2 × 16 kg for their 100m |
Step-by-Step Technique
- 1
Pick up both kettlebells simultaneously using a deadlift pattern — hinge at the hips, keep your back flat, and stand tall before moving.
- 2
Pack your shoulders down and back (scapular depression and retraction) — do not let the weight pull your shoulders forward and up toward your ears.
- 3
Walk briskly with short, controlled steps — trying to run causes the weights to swing and accelerates grip fatigue.
- 4
Keep your core braced throughout: imagine your ribcage being pulled down toward your hips, and avoid leaning to either side as you walk.
- 5
If you need to rest, set both kettlebells down together at the same time — do not drop them — take 5–10 seconds, then pick up and continue without breaking your mental rhythm.
Training Tips
- 1
Grip hard from the start - squeeze like your life depends on it
- 2
Walk fast with short steps - don't try to run
- 3
Keep shoulders packed down and back
- 4
If you must rest, rest at 100m mark, not randomly
Top 5 Mistakes (and Fixes)
✕Mistake 1: Letting shoulders round forward
Fix: Pack your shoulders down and back before you pick up the weights and maintain that position throughout — forward shoulders compress your chest and accelerate fatigue.
✕Mistake 2: Taking too-long strides
Fix: Long strides cause lateral sway and swinging kettlebells. Short, controlled walking steps are faster over 200m because they preserve grip.
✕Mistake 3: Setting weights down frequently
Fix: Plan your breaks before you start. Aim for 100m or 150m unbroken first, then rest — multiple short breaks cost more cumulative time than one longer one.
✕Mistake 4: Gripping too hard from the first step
Fix: Grip firmly but not with maximum effort from the start. Dial in to about 80% grip intensity and squeeze harder only when the weights feel like they're slipping.
✕Mistake 5: Not training grip endurance specifically
Fix: Add dead hangs, barbell holds, and heavy dumbbell carries to your weekly training. Grip is trainable and is the primary limiter for most athletes on this station.
Common Mistakes
- ✕
Letting shoulders round forward
- ✕
Taking too long strides
- ✕
Setting weights down every 20m - commit to longer carries
4-Week Training Progression
| Week | Session |
|---|---|
| Week 1 | 3 × 100m farmers carry at race weight, 2min rest. Aim for unbroken carries. |
| Week 2 | 2 × 150m farmers carry at race weight, 2min rest. Note where grip starts to fail. |
| Week 3 | 2 × 200m farmers carry at race weight, 2min rest. Target 1 break or less per set. |
| Week 4 (peak) | 1 × 200m farmers carry at race weight after a 1km row — simulate the race sequence. |
Sample Workout
3x200m farmers carry at race weight. Rest 2 min. If you break, note where.
Equipment
The Kettlebells (2x24kg men, 2x16kg women) is what you'll use on race day. If you're training seriously, having access to race-day equipment makes a real difference in your preparation.
[AFFILIATE:kettlebells](URL)
Frequently Asked Questions
How heavy is the Hyrox farmers carry?
The Hyrox farmers carry weight is 2 × 24 kg for Open Men, 2 × 16 kg for Open Women, 2 × 32 kg for Pro Men, and 2 × 24 kg for Pro Women. You carry one kettlebell in each hand for 200 metres.
Can you put the kettlebells down in Hyrox farmers carry?
Yes. There is no penalty for resting during the Hyrox farmers carry. Most Open athletes set the weights down at least once. The goal is to minimise breaks — each break costs 10–15 seconds when you factor in setting down and picking back up.
What is the average Hyrox farmers carry time?
Based on real data from over 82,000 athletes, the median farmers carry time is approximately 2:02 for Open Men and 2:10 for Open Women. It is typically the fastest-to-complete station in the race.
How do I train grip strength for the Hyrox farmers carry?
Specific grip training is the fastest ROI for the farmers carry. Add: dead hangs (3 × max hold, twice per week), barbell holds (hold an empty barbell at your sides for 60s), and progressive farmers carry sets. Increasing carry distance weekly from 50m to 200m at race weight over 6–8 weeks is highly effective.