STATION 7 OF 8 · 100 M
SANDBAG LUNGES
Sandbag lunges cover 100 m carrying a sandbag on your shoulders. By this point your legs are tired, so the challenge is staying upright and controlled through every step.
WEIGHTS
| OPEN WOMEN | OPEN MEN | PRO WOMEN | PRO MEN |
|---|---|---|---|
| 10 kg | 20 kg | 20 kg | 30 kg |
2026/27 Singles season. Loads have changed between seasons — confirm on hyrox.com.
TECHNIQUE
- Hold the sandbag securely on your shoulders and keep your torso upright.
- Take controlled steps and meet the movement standard on each lunge.
- Keep a steady cadence rather than long, unstable steps.
- Look ahead and keep your core braced.
COMMON MISTAKES
- Letting the torso fold forward under the bag.
- Taking unstable, oversized steps.
- Rushing early and fading before the end.
HOW TO TRAIN IT
- Walking lunges with a light sandbag, then gradually heavier.
- Step-ups and single-leg strength work.
- Lunges straight after a run to rehearse tired legs.
General guidance, not coaching or medical advice. Movement standards are set by the official rulebook on hyrox.com. See the full HYROX guide and the beginner’s guide.
QUICK ANSWERS
QUESTIONS & ANSWERS
What is the HYROX Sandbag Lunges station?
Sandbag lunges cover 100 m carrying a sandbag on your shoulders. By this point your legs are tired, so the challenge is staying upright and controlled through every step.
How far or how many reps is the HYROX Sandbag Lunges?
Sandbag Lunges is station 7 of 8 and covers 100 m.
What weight is used for Sandbag Lunges in HYROX?
For the 2026/27 Singles season: Open men 20 kg, Open women 10 kg, Pro men 30 kg, Pro women 20 kg. Confirm on hyrox.com because loads have changed between seasons.