Station 8 of 8
HYROX Wall balls
100 reps in the singles divisions, split between the pair in doubles. Hip crease below the knee at the bottom, ball hits the target at the top.
- Men typical 7:15
- Women typical 6:54
- 8% of the race
The last station: 100 reps on tired legs. Planned sets and clean reps are where the time is.
Open Men
Top 10%5:00Typical7:15Slowest 10%11:49
Open Women
Top 10%4:54Typical6:54Slowest 10%11:10
Time the top 10% win here 2:15 vs a typical Open Men finisher
Worth training #1 of 8 stations: the most time to gain
Your number
Where does your split land?
one split doesn't make a race. your worst one usually explains it.
Your wall balls split
Is your wall balls 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 wall balls, 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
01Break before you have toPlanned sets — 20/15/15/10/10/10/10/10 with five to eight seconds between — beat an unbroken 40 followed by a two-minute collapse. Decide the sets before you pick the ball up.
02Catch high, ride it downReceive the ball at chest height with the elbows already under it and let the catch take you into the squat. Catching low and re-racking adds a whole extra movement to every rep.
03Hip crease under the knee, every repA no-rep is a full rep of cost and zero credit. Squat visibly below parallel and give the judge nothing to think about.
04Stand close and aim at one spotToes near the wall, ball travels vertically not forward, and it hits the same point on the target every time. Chasing a bouncing ball around the lane is where the minutes go.
05Breathe at the topOne breath at full extension on every rep. Holding through a set of fifteen is why the set becomes a set of eight.
The standard, by division
| Division | Standard |
|---|---|
| Open Men | 6 kg ball to a 3.0 m target |
| Open Women | 4 kg to 2.7 m |
| Pro Men | 9 kg to 3.0 m |
| Pro Women | 6 kg to 2.7 m |
Set by HYROX and they can change between seasons. Check the rulebook on hyrox.com and the judging brief at the venue.
Train it
Wall balls 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 wall balls a strength problem or a fitness one?
Cannot do 40 unbroken when rested? That is strength: front squats and thrusters. Fine fresh but fell apart in the race? That is fitness and pacing: wall balls at the end of hard sessions. Judge stopped you? That is the standard, the easiest fix of the three.
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 wall balls worth training?
It is about 8% of a typical Open Men race. The top 10% are 2:15 faster here than a typical finisher. That is the most of any station.
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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