The HYROX sandbag lunges.

What it is.

A sandbag sits on your shoulders and you lunge 100 m, the back knee touching the floor each step. It is the seventh station, after the farmers carry and a 1 km run, so the legs that do it have already run seven kilometres.

Weight by division.

How to train it.

• In the circuits. 50 m in the rounds of four circuits; the base’s Row, Push, Lunge Circuit finishes on 3 × 50 m and the Peak Lunge Circuit on 2 × 100 m.
• On running legs. Mini-Brick 800s · Lunges in the base, then Brick · Lunges in the peak: 6 × (1 km at your race leg pace, then 50 m of lunges).
• On the lifting day. The lower day ends on walking lunges, 2 × 20.
• In race order. The mini sim of the back four, the back half sim and the full sim, at the race’s 100 m.

When your gym has none.

Turn it off on the app’s gym screen and every session that has it swaps it by rule. The swap is shown on each session it touches, and the plan says when a swap means you have not touched the real load before race day.

How Why Not trains it.

The app’s Hybrid Race plan is a running plan with the stations built in. Every session prints your division’s load, and a beginner’s loads read “up to” and climb toward race weight by race week.

Every brick and simulation you log records your sandbag lunges time on the station board, and the board keeps your best. A station more than a tenth and more than 45 seconds behind its target is your slowest station, and your next two gym sessions end with extra work on it. The target itself comes from your goal finish: at a Sub 1:30 goal it is 4:11, an estimate from published results until your own time replaces it.