CrossFit / HYROX rules

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📚 Original educational summaries — the official source prevails.PublishedUpdated on October 01, 2026

Zen Ref

The assistant that explains the rules simply.

A WOD's score depends on its format: in For Time, it is the total elapsed time (shortest wins); in AMRAP, it is the number of rounds and reps accumulated (highest wins). In a multi-event competition, each WOD gives a rank converted into points on a scale, and the overall standing cumulates these points across all WODs. If athletes are tied overall, the tie is broken in favor of the athlete with the best result in any single event.

Answers based on ScoreZen summaries. The official source prevails.

Summary

CrossFit is a training method and competitive fitness sport blending weightlifting, gymnastics and cardio in sessions called WODs (Workout of the Day). In competition, athletes perform varied movements as fast as possible or as many times as possible within a set time. Performance is measured objectively by time, repetitions or rounds completed. HYROX, an indoor fitness competition open to everyone, repeats a 1 km run followed by a workout station 8 times, in a set order; the ranking is by total time.

Objective

Complete the prescribed WOD while meeting the movement standards, either as fast as possible or by accumulating the most work in a given time. The overall goal is to rank athletes by general physical fitness.

Key rules

  • •Meet the full movement standard: each rep must cover the required range of motion, otherwise it is disallowed (no-rep).
  • •Know the format before starting: AMRAP (max rounds/reps in a time), For Time (finish fastest), or EMOM (a block each minute).
  • •Follow the prescribed order of movements and loads; do not modify the WOD.
  • •Count your repetitions aloud or have a judge validate them.
  • •Choose a suitable version (Rx, scaled, or beginner) if you cannot do the prescribed one.
  • •Stop when the time runs out or at the time cap.
  • •HYROX: 8 × (1 km run + 1 station), in the set order: ski ergometer 1,000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, rowing 1,000 m, farmers carry 200 m, sandbag lunges 100 m, then 100 wall balls.
  • •HYROX: only total time counts, fastest to slowest within each division; a rep that does not meet the standard does not count (no-rep), some faults add a time penalty, and the most serious ones mean disqualification (no time, no place).

Scoring

A WOD's score depends on its format: in For Time, it is the total elapsed time (shortest wins); in AMRAP, it is the number of rounds and reps accumulated (highest wins). In a multi-event competition, each WOD gives a rank converted into points on a scale, and the overall standing cumulates these points across all WODs. If athletes are tied overall, the tie is broken in favor of the athlete with the best result in any single event.

Format & duration

A competition is made of several independent WODs, each with its own format (AMRAP, For Time, EMOM…) and often a time cap. A WOD's duration ranges from a few minutes to over twenty minutes depending on the event. The total number of events depends on the stage and the organizer.

Winning conditions

The winner of a WOD is the athlete with the best time (For Time) or the greatest volume of work (AMRAP). The overall winner is the one with the best cumulative points across all events.

Full rules

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Frequently asked questions

How does scoring work in CrossFit / HYROX?

A WOD's score depends on its format: in For Time, it is the total elapsed time (shortest wins); in AMRAP, it is the number of rounds and reps accumulated (highest wins). In a multi-event competition, each WOD gives a rank converted into points on a scale, and the overall standing cumulates these points across all WODs. If athletes are tied overall, the tie is broken in favor of the athlete with the best result in any single event.

How long does a CrossFit / HYROX match last?

A competition is made of several independent WODs, each with its own format (AMRAP, For Time, EMOM…) and often a time cap. A WOD's duration ranges from a few minutes to over twenty minutes depending on the event. The total number of events depends on the stage and the organizer.

How do you win a match in CrossFit / HYROX?

The winner of a WOD is the athlete with the best time (For Time) or the greatest volume of work (AMRAP). The overall winner is the one with the best cumulative points across all events.

What are the main fouls and sanctions in CrossFit / HYROX?

No-rep: repetition disallowed if the range of motion or movement standard is not met. Time penalty added for a non-conforming movement or rule breach. Score adjustment after video review when invalid reps were counted. Movement judged uncommon or altering the standard: reps disallowed. Possible disqualification for serious breaches of the rules or prescribed format. HYROX: time penalties are added to the final result, on a scale from 15 s to 7 minutes (15 s, 30 s, 1, 2, 3, 5 or 7 min), for example 2 minutes for going through an IN or OUT arch the wrong way, 3 to 7 minutes per missed run lap depending on the course. At stations 1 to 7, the first breach of the movement standards earns a warning (one per station). HYROX, stricter in 26/27: a station not completed in full (a missed sled lane or farmers carry lap, fewer than 100 wall balls) means disqualification, like a skipped 1 km run or more than one station done out of order; a disqualified racer gets no time and no ranking.

How do I set up ScoreZen to keep score in CrossFit / HYROX?

In "Express Match", tap "CrossFit / HYROX" in the sports grid: a menu offers a WOD or a HYROX race on total time, for 1 to 30 athletes, or 30 teams in "Doubles". The WOD is created as "For Time" (optional time cap), "AMRAP" or "Max load" (in kg or lb, never converted), with one level for the whole event: "Rx", "Scaled" or "Foundations". One clock starts for everyone; for a WOD, or a HYROX race in "Final time only", one tap on an athlete records their finish. To mark a withdrawal or a disqualification during the race, tap "Correct an athlete", then the athlete: "Did not finish" or "Disqualified". A long press on an athlete who has finished offers "Cancel this finish" or "Disqualified". With a time cap or a set duration, the clock counts down to zero. In "AMRAP", in "Max load", or once the cap is reached, a tap on an athlete still competing opens their line on the "Score sheet": reps, loads and tiebreak times are entered there, and the last entry counts; an athlete stopped by the cap ranks after those who finished, by reps, then by tiebreak time. To correct an athlete already entered, a long press on them offers "Score sheet" or "Remove the result"; the "Score sheet" button, below the grid, opens every line. The HYROX race is created as "Singles" or "Doubles" (a team of two per number, with a single time, taken when the second partner finishes; "Correct an athlete" becomes "Correct a team" there), with "Split times (16 times)" or "Final time only"; with the 16 times, each tap ends a run or a station, and the 16th records the finish. In HYROX, "Correct an athlete" then the athlete, or a long press on an athlete who has finished, also offers "Add a penalty": the rulebook's reasons and durations, from 15 s to 7 min, are added to the total time. On the spectators' page, each athlete's 16 times unfold, with their best run lap and their total penalty time. Spectators follow the ranking live ("First name + initial", never the full name), and the "TV screen" button shows it big in the gym. The "2-team head-to-head" is still offered in that menu.

Can I run a CrossFit / HYROX tournament or league with ScoreZen?

ScoreZen ranks a WOD as "For Time" (by time), "AMRAP" (by reps) or "Max load" (by load), or a HYROX race (by total time): each event has its own ranking. ScoreZen does not add up places across several events: to rank a day of several WODs, do that sum by hand.