# @bret_gornik on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DcoGhJnOn4i
- **Gondola URL:** https://gondola.cc/posts/69794578-bret-gornik-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/32d677d4a0.jpg
- **Posted:** 2026-08-29T14:02:29.000+00:00
- **Account Owner:** Bret Gornik (@bret_gornik) — https://gondola.cc/bret_gornik

## Caption

These Hyrox penalties can ruin your race before fitness ever becomes the problem.

You can spend months trying to shave seconds off your splits…

And then give them all back because you didn’t know the rules.

Here are some of the biggest station penalties to know for 2026/27:

Ski Erg + Rower

In doubles, passing the handles directly to your partner: +15 seconds

Only the working partner can adjust the damper: +15 seconds

Get off before completing 1,000m: DQ for an incomplete station

Sled Push + Pull

Step on the white lines or outside the box: +15 seconds

Interfere with another athlete’s lane: +15 seconds

Miss a lane: DQ for an incomplete station

Burpee Broad Jumps

Take off or land with your feet more than 5cm apart: +15 seconds

Chest doesn’t touch the ground: +15 seconds

Those little details matter when you’re doing them repeatedly for 80 meters.

Farmers Carry

In doubles, you cannot pass the kettlebells forward to your partner: warning

Return the equipment incorrectly: +30 seconds

Miss a lap: DQ for an incomplete station

Sandbag Lunges

Trailing knee needs to clearly touch the floor AND hips need to fully extend at the top: +15 seconds

The sandbag needs to stay on both shoulders: +15 seconds

Wall Balls

Using chalk at the Wall Ball station: +2 minutes

Leave before completing all 100 reps: DQ for an incomplete station

And remember, a rep can be called NO REP if you miss the target or don’t get your hips below 90 degrees.

Running

This might be the most expensive mistake of all.

Miss a running lap and you could receive anywhere from a 3 to 7 minute penalty or even a DQ, depending on the course setup.

You train way too hard to lose your race because of something preventable.

Don’t just train the movements. Know the standards.

#Hyrox #HyroxRules #HyroxTraining #HyroxTips #RaceStrategy

## Stats

- **Views:** 103,169
- **Likes:** 5,528
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- **Comments:** 122

## Tags

racestrategy, hyroxtraining, hyrox, hyroxtips, hyroxrules

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