STATION 7 OF 8
HYROX Sandbag Lunges
100 metres of walking lunges with a heavy sandbag on your shoulders. After 6 stations and 7 km of running, this is about controlled, steady movement.
100m
Distance / Reps
7/8
Station
Quads, glutes, core
Primary Muscles
3:30–5:00
Target Time
Watch: Sandbag Lunge Technique for Hyrox
Technique Cues
- 1Sandbag high on shoulders — don’t let it slide
- 2Torso upright, don’t lean forward
- 3Front knee over ankle, not past toes
- 4Drive through front heel to stand
Common Mistakes
- !Leaning forward and losing balance
- !Steps too long — harder to stand up
- !Rushing and losing form (sloppy = slower)
Race Tips
1
Find a step length you can repeat smoothly
2
If you rest, stay standing with the bag on your shoulders
3
Train lunges at the end of sessions when legs are tired
Pacing Targets by Level
| Level | Target Time | Strategy |
|---|---|---|
| Beginner | 5:00–7:00 | Focus on finishing. Prioritise form over speed. |
| Intermediate | 3:30–5:00 | Steady pace throughout. Negative split if possible. |
| Advanced | < 3:00 | Push the pace. Aggressive start with controlled finish. |
Race Weights
| Division | Men | Women |
|---|---|---|
| Open | 20 kg | 10 kg |
| Pro | 30 kg | 20 kg |