Hyrox Wall Balls technique & tips
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.
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.
Break into sets: 25-25-25-25 (men) or 25-25-25 (women)
Rest 5–10 sec between sets
Count down from your total, not up
Open: men 6 kg, women 4 kg. Pro: men 9 kg, women 6 kg. Target height: 3 m (men), 2.7 m (women).
Men: 100 reps. Women: 75 reps. Both Open and Pro divisions.
Only if you’re advanced. For most athletes, sets of 20–25 with 5–10 sec rest is faster overall than going unbroken and failing.