The HYROX wall balls.
The last station. A hundred throws to a target, then the finish line.
What it is.
A full squat with the ball at your chest, then a throw that hits the target, a hundred times. The target is 3.00 m for men and 2.70 m for women, and the ball’s weight is set by your division. It is the eighth and last station, after the lunges and the eighth 1 km run.
Weight by division.
| Division | Ball | Reps |
|---|---|---|
| Open women | 4 kg (9 lb) | 100 reps |
| Open men | 6 kg (13 lb) | 100 reps |
| Pro women | 6 kg (13 lb) | 100 reps |
| Pro men | 9 kg (20 lb) | 100 reps |
| Doubles and relay | Your own category’s Open weight. A mixed doubles pair both work the men’s Open weight. | |
The weight of the ball. The target is 3.00 m for men and 2.70 m for women, 100 reps in every division. Season 26/27 Singles, Doubles and Relay rulebooks. Kilograms as the rulebook prints them; pounds as the app prints a load on a phone set to miles, rounded to the nearest 5 lb above 100.
How to train it.
- In the circuits. 30 to 40 reps in the rounds of five circuits; the Race-Weight Wall Circuit finishes on 3 × 35 and the Peak Wall Circuit on 2 × 50.
- On running legs. Brick · Wall Balls: 5 × (1 km at your race leg pace, then 30 wall balls), and the peak’s Brick · Push and Wall.
- In race order. The mini sim of the back four, the back half sim and the full sim, all of them ending on the race’s 100 reps.
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 wall balls 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 6:01, an estimate from published results until your own time replaces it.
The running half, and this.
A training plan for your HYROX race from a running coach: the 1 km repeats, the bricks, the circuits and the lifting, every load your division’s, on iPhone and Apple Watch.
See the HYROX planWhy Not is not affiliated with or endorsed by HYROX. HYROX is a trademark of HYROX World GmbH. Distances and weights from the HYROX Singles, Doubles and Relay rulebooks, season 26/27.