STATION 8 OF 8 · 100 REPS
WALL BALLS
Wall balls are the final station: repeated squats while throwing a medicine ball to a target on a wall. It arrives when you are most tired, so a plan for breaking the reps matters.
WEIGHTS
| OPEN WOMEN | OPEN MEN | PRO WOMEN | PRO MEN |
|---|---|---|---|
| 4 kg to 2.7 m (9 ft) | 6 kg to 3 m (10 ft) | 6 kg to 2.7 m (9 ft) | 9 kg to 3 m (10 ft) |
2026/27 Singles season. Loads have changed between seasons — confirm on hyrox.com.
TECHNIQUE
- Squat to the required depth, then drive up and throw in one smooth motion.
- Catch the ball and flow straight into the next squat.
- Split the reps into small, planned sets before you fail, rather than one big set.
- Aim at the target every rep so none is wasted.
COMMON MISTAKES
- Throwing with the arms only and missing the target.
- Cutting depth when fatigued, which risks no-reps.
- Taking one long break once you hit the wall.
HOW TO TRAIN IT
- Sets of wall balls with planned breaks, e.g. several small sets.
- Squat strength and endurance sessions.
- Finish a hard session with wall balls to practise when tired.
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 Wall Balls station?
Wall balls are the final station: repeated squats while throwing a medicine ball to a target on a wall. It arrives when you are most tired, so a plan for breaking the reps matters.
How far or how many reps is the HYROX Wall Balls?
Wall Balls is station 8 of 8 and covers 100 reps (rep count can differ by division, so check the rulebook).
What weight is used for Wall Balls in HYROX?
For the 2026/27 Singles season: Open men 6 kg to 3 m (10 ft), Open women 4 kg to 2.7 m (9 ft), Pro men 9 kg to 3 m (10 ft), Pro women 6 kg to 2.7 m (9 ft). Confirm on hyrox.com because loads have changed between seasons.