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 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.