Hyrox Wall Balls

What good looks like.

Sub-60

3:30

Elite

Sub-75

4:30

Strong age-group

Sub-90

5:30

Solid age-group

Finish your first

7:30

First-time

What you actually face.

What to think about during the wall balls.

1. 01

   Full squat depth, drive through the heels, ball leaves the chest at the top.

2. 02

   Pick a set scheme before you start. 25-25-25-25 or 30-25-25-20 or fives.

3. 03

   Breathe out on the throw, in on the catch. Steady rhythm beats heroic sets.

What costs time.

• Going unbroken from the start, you'll cook by rep 40.
• Short squats, half-rep penalties, plus poor target catch.
• Throwing only with arms, drains the shoulders fast.

What to train this week.

• Wall ball EMOM 20 reps × 10 minutes

  Builds pacing and grip endurance under repeat stress.

• 100 wall balls for time

  Test once every 3 weeks during build. Tracks progress and rehearses race-day set scheme.

Wall Balls questions.

More on the wall balls

• Hyrox wall balls: weight, technique, scaling, and the rep count that breaks peopleThe final station. 100 reps for men, 75 for women, after 7,000 metres of running and seven stations of work. How to make wall balls survivable.
• Wall ball mistakes: what's costing you 60 seconds100 reps, last station, nothing left, and a standard that has to be met every single time. Five faults, the start position people get wrong, and why big sets are a trap.
• 5 workouts that build a faster HYROX wall ball100 reps at the end of everything. Five complete sessions that build the squat endurance, the set discipline and the shoulder tolerance the last station actually needs.