Station 8 of 8 · 100 reps · Updated for the 2026/27 season
Wall Balls
The finisher: 100 wall balls between you and the finish line. Nothing in HYROX produces more no-reps, more heartbreak, or more highlight footage. The station is won in rep strategy, not in fitness.
Weights (2026/27 season)
| Division | Men | Women |
|---|---|---|
| Open | 6 kg / 3.0 m target | 4 kg / 2.7 m target |
| Pro | 9 kg / 3.0 m target | 6 kg / 2.7 m target |
Full squat below parallel; the ball must hit at or above the target line. Judges no-rep aggressively here — verify current rep standards before every season.
Technique
- Catch the ball high and ride it straight into the next squat — the catch is the rest.
- Elbows in, ball at collarbone; a consistent shallow-catch position saves shoulders.
- Break before failure: planned sets with 3–5 breath breaks beat rep-out-and-die.
- Aim at a spot above the line, not at the line.
Common mistakes
- Opening with an unbroken 40 and finishing in sets of 5.
- Squatting high when tired — the no-rep costs double the rep.
- Holding the ball during rest; put it down or rack it on your knee at planned breaks.
Race pacing
Most athletes should plan sets from the start (e.g. 10 × 10 or 25-20-15-…) with strict short breaks. Your unbroken max in training should be about double your opening race set.
How the program trains it
In the program: unbroken clean wall balls is a Week 1 baseline test; wall-ball standards work starts in the very first Saturday session.