Hyrox Sandbag Lunges

What good looks like.

Sub-60

3:30

Elite

Sub-75

4:15

Strong age-group

Sub-90

5:00

Solid age-group

Finish your first

6:30

First-time

What you actually face.

What to think about during the sandbag lunges.

1. 01

   Bag high across the upper back, hands gripping in front of the shoulders.

2. 02

   Knee tracks over the toe, never beyond. Back knee gently to the floor.

3. 03

   Steady cadence, breathe with each step. No racing.

What costs time.

• Letting the sandbag droop forward, pulls the spine into flexion.
• Stepping too long, front knee crashes over the toe.
• Rushing the cadence, back to the floor too fast loses control on the next step.

What to train this week.

• Heavy walking lunges 4 × 30 m

  At race weight + 5 kg. End-of-session strength endurance.

• Box step-ups with the sandbag

  Single-leg strength carries over directly.

Sandbag Lunges questions.

More on the sandbag lunges

• Hyrox sandbag lunges: technique, breathing, and the 4-step recoveryThe sandbag lunges look easy in training and ruin athletes on race day. The technique, the rhythm, and the recovery trick that saves your wall ball legs.
• Sandbag lunge mistakes: what's costing you 60 secondsStation seven, quads already gone, and a bag that must stay on your shoulders. Five faults, including the resting position that costs 15 seconds every time you use it.
• 5 workouts that build faster HYROX sandbag lungesStation seven, on quads that are already gone. Five sessions built on exposure rather than load, because the bag is not what makes this hard.