[ Station 08 · 100 (open) · 75 (women's open in some divisions) ]

Hyrox Wall Balls

100 wall ball reps to a 10 ft target, the final station.

Men's open: 9 kg ball, 10 ft target, 100 repsWomen's open: 6 kg ball, 9 ft target, 75 reps (or 100 for open)
Illustration of the Wall Balls station
Illustration, not race footage
[ Goal splits ]

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
[ Coaching cues ]

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.

[ Common faults ]

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.
[ Training drills ]

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.

[ FAQ ]

Wall Balls questions.

[ Up next ]

← Previous station

Sandbag Lunges

[ Train it properly ]

Build the wall balls into your plan.

Suth Performance programmes include station-specific drills in every week. Three-minute quiz, dated Week 1 before you pay.

Find your plan →