HYROX Sandbag Lunges

Station 7 is 100 meters of lunges while carrying a sandbag. The sandbag must be placed on both shoulders. You may use your hands to secure it. You must keep the sandbag secure at all times and cannot drop it at any time. On each lunge, the back knee must touch the floor. Sandbag weight is set per division (see below). In doubles, you can do a handover of the sandbag—practice a proper handover before the race.

This station taxes the legs, core, and stability. The sandbag can feel heavy as you fatigue. Consistent lunge length and keeping the bag secure are key to moving efficiently.

The sandbag must be on both shoulders; you may use your hands to secure it. Keep the sandbag secure at all times—you cannot drop it at any time. For the lunge: step forward, lower the back knee until it touches the floor, then drive through the front leg to bring the back foot through to the next lunge. Alternate legs.

Keep the torso as upright as possible and core braced. Do not lean forward excessively. Step to a consistent length—not so short that 100m takes forever, not so long that you lose balance or strain. Find a rhythm: lunge, lunge, lunge.

One hundred meters of lunges can take roughly 3 to 8 minutes. Do not rush the first 25m—your legs and core will fatigue. A steady, consistent pace usually beats a fast start and a slow finish. Keep the sandbag secure at all times; do not drop it.

Break the distance into 25m or 50m chunks mentally. If you need a brief pause, take it standing with the bag in place, then continue. Focus on full range of motion so every lunge counts and you avoid no-reps.

Train with a sandbag at or above race weight. Do 50m or 100m of sandbag lunges in training, timing yourself. Practice with the sandbag on both shoulders and using your hands to secure it. In doubles, practice the handover with your partner before race day so the exchange is safe and efficient.

Build leg and core strength: lunges (bodyweight and loaded), split squats, and core work. Include sandbag lunges in circuits with running or other stations so you are used to doing them when already tired. Grip and shoulder stability help if the bag is carried on the shoulder.

After the seventh 1km run, get to the sandbag and place it on both shoulders; use your hands to secure it. Start lunging at your practiced pace—back knee must touch the floor on each lunge, and keep the sandbag secure at all times (you cannot drop it). Do not compare your speed to others. In doubles, execute the handover you practiced; focus on a clean, safe exchange.

When you cross the 100m line, put the sandbag down safely and move into the next 1km run. Your legs will be heavy; use the first part of the run to find your rhythm. One more station (wall balls) and one more run remain.