HYROX Wall Balls

Station 8 is wall balls: the final workout station before you cross the finish line. You perform 100 reps: a squat (every squat must be below knee level), then throw a medicine ball to a target on the wall—2.70 m for women's divisions and 3.00 m for men's divisions (9 ft and 10 ft respectively)—catch it, and repeat. The ball weight is set per division (see below).

Wall balls are full-body: legs in the squat, core and arms in the throw and catch. By station 8 you are already fatigued from seven runs and seven stations, so efficiency and rhythm are crucial.

Start with the ball at chest height. Drop into a squat—every squat must be below knee level (hip crease below the knee). Drive up through the legs and use that momentum to throw the ball to the target. Release the ball so it hits the target (at 2.70 m for women's divisions, 3.00 m for men's) or above. Catch the ball as it comes back, absorb with the legs into the next squat, and repeat.

Use the legs for power—do not arm-throw the ball. A smooth rhythm (squat, drive, throw, catch, squat) is more efficient than rushing. Breathe out on the throw, in on the catch or at the bottom of the squat. Keep the ball close to the body when catching to avoid wasting energy.

The rep count is always 100. Do not blast the first 20 reps—you will burn out. Find a pace you can hold: sets of 10–25 reps with minimal rest, or steady unbroken reps if you have the capacity. If you need to break, take a short pause and then resume.

Keep every rep to standard: squat below knee level and ball hitting the target. No-reps cost time and energy. Count in sets of 10–25 so you know where you are. The last 20–30 reps will feel hard; stay calm and keep the same technique.

Train wall balls with the race-weight ball and at your division's target height (2.70 m for women, 3.00 m for men). Do the full rep count in training, or break it into sets of 10–25 with short rest. Time yourself so you know your race pace. Practice when fatigued: after a run or after other stations, so you are used to doing wall balls when your legs and lungs are already under load.

Build leg and shoulder endurance: squats, thrusters, and high-rep wall ball sets. Include wall balls in conditioning circuits. If your shoulders fatigue, add pressing and throwing work. Accuracy matters—train so the ball consistently hits the target and you are not chasing errant throws.

After the eighth 1km run, you reach the final station. Get to the ball and the target and start. Stick to your practiced pace and rhythm. Do not let the crowd or the person next to you push you into a pace you cannot sustain. Every squat must be below knee level to avoid no-reps. When you complete the 100th rep, you are done—there is no run after wall balls. After the judge has approved your 100 valid wall balls, don't forget to race to the finish line. That is the end of your HYROX race.