Station 7 of 8 · 100 m

HYROX Sandbag Lunges: technique, pacing & tips

Walking lunges for 100 m with a sandbag on your shoulders, arriving after the carry. This is where leg fatigue really bites.

Sandbag Lunges weights by division

Singles weights. Confirm the current figures with the official HYROX rules. See all weights.

Technique cues

• Sandbag high on the shoulders, chest tall
• Back knee touches the floor each step
• Drive up through the front heel

What the standard looks like

• Back knee touches the ground on every rep
• Sandbag stays on the shoulders
• Complete 100 m

Where athletes lose time

Over-long steps. They look fast but burn the quads; shorter, consistent steps keep the legs going. Missing the knee touch can also earn penalties.

• Shallow lunges that miss the knee touch
• Letting the bag slide forward
• Too-long steps that kill the legs

How to pace it

Keep your torso upright and your steps short and even, touching the knee down each rep, and drive up through the front heel.

Three drills to improve it

1. Weighted walking lunges, 4 × 25 m with a sandbag or a barbell on the back
2. Step-ups and split squats for single-leg strength
3. Run 1 km into 50 m of lunges

Educational guidance, not medical advice. Rules can change; check the official HYROX rulebook for your event. Stop any exercise that causes pain.