Station 7 of 8
HYROX Sandbag lunges
100 m of walking lunges with a sandbag on the shoulders. The trailing knee touches the floor on every rep.
- Men typical 5:22
- Women typical 5:16
- 6% of the race
Your legs are already tired when you get here. Keep moving: resting inside the lunges costs more than it saves.
Open Men
Top 10%3:54Typical5:22Slowest 10%7:57
Open Women
Top 10%3:52Typical5:16Slowest 10%7:46
Time the top 10% win here 1:28 vs a typical Open Men finisher
Worth training #3 of 8 stations by time to gain · #1 is wall balls
Your number
Where does your split land?
one split doesn't make a race. your worst one usually explains it.
Your sandbag lunges split
Is your sandbag lunges actually slow?
Type the split from your last race or your last full simulation. See where it sits against real racers.
The RoxHype app
Fix the sandbag lunges, then the next one.
A plan weighted toward the splits that are actually costing you time, rebuilt every week.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
worst split first
Technique: what the fast athletes do
01Bag high on the traps, not the neckSit it across the top of the shoulders with both hands hooked over the front. A bag that creeps down onto the lower back turns the lunge into a good morning.
02Short steps, and count themA 1.0 m stride over 100 m is 100 reps; 1.2 m is 83. But long strides are slower per rep and far harder to stand out of. Most athletes are fastest at a step just past their own foot length.
03Touch and go, no pause at the bottomKnee brushes the floor, immediate drive up and through. Pausing at the bottom is where the station goes from five minutes to eight.
04Switch nothing mid-laneIf you must adjust the bag, do it at the turn. Stopping mid-length to re-rack costs five seconds and breaks the rhythm that is carrying you.
05Stand tall each repFull hip extension between reps is what lets you breathe. Staying hunched saves nothing.
The standard, by division
| Division | Standard |
|---|---|
| Open Men | 20 kg sandbag |
| Open Women | 10 kg |
| Pro Men | 30 kg |
| Pro Women | 20 kg |
Set by HYROX and they can change between seasons. Check the rulebook on hyrox.com and the judging brief at the venue.
Train it
Sandbag lunges workouts Sessions from the library built around this station. Put it in a plan Your race date in, a week-by-week plan out.
The other seven
Questions people ask
Are slow sandbag lunges a strength problem or a fitness one?
Try 100 m of walking lunges with no bag, fresh. Hard? That is leg strength: weighted lunges, split squats and step-ups twice a week. Easy? That is fitness: do lunges straight after intervals, never fresh.
How do I test which one it is?
Do the station fresh and timed at race weight, then compare it with your race split. Much faster fresh: it is fitness. Slow even fresh: it is strength or technique.
Why does it matter which one it is?
They need different weeks. Strength needs heavy, low-rep work and takes 6 to 12 weeks to show. Fitness needs the movement done tired, after intervals, and shows in 3 to 4 weeks.
How much are sandbag lunges worth training?
It is about 6% of a typical Open Men race. The top 10% are 1:28 faster here than a typical finisher. That ranks #3 of the 8 stations. #1 is the wall balls (2:15).
Are Pro and Doubles splits published?
Not per station yet. Pro weights are heavier, so expect Pro splits close to the Open typical or a little slower. HYROX sets the weights and can change them between seasons: check hyrox.com before you race.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
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