STATION 8 OF 8
HYROX Wall Balls
The final station — 100 reps for men, 75 for women. Squat and throw a medicine ball to a target. Efficient technique is everything when your body is screaming.
75/100 reps
Distance / Reps
8/8
Station
Quads, shoulders, core
Primary Muscles
3:00–4:30
Target Time
Watch: Wall Ball Technique for Hyrox
Technique Cues
- 1Squat to parallel — deeper wastes energy
- 2Use your legs to throw, not your arms
- 3Catch high and absorb into the next squat
- 4Keep the ball close to your chest
Common Mistakes
- !Squatting too deep and burning out quads
- !Throwing with arms instead of driving from legs
- !Trying to go unbroken and collapsing at rep 60
Race Tips
1
Break into sets: 25-25-25-25 (men) or 25-25-25 (women)
2
Rest 5–10 sec between sets
3
Count down from your total, not up
Pacing Targets by Level
| Level | Target Time | Strategy |
|---|---|---|
| Beginner | 5:00–6:00 | Focus on finishing. Prioritise form over speed. |
| Intermediate | 3:00–4:30 | Steady pace throughout. Negative split if possible. |
| Advanced | < 3:00 | Push the pace. Aggressive start with controlled finish. |
Race Weights
| Division | Men | Women |
|---|---|---|
| Open | 6 kg ball | 4 kg ball |
| Pro | 9 kg ball | 6 kg ball |