Station 8 of 8 · 100 reps

HYROX Wall Balls: technique, pacing & tips

The finale: 100 wall ball reps after 7 stations and 8 runs. The movement is simple and the fatigue is brutal, so a pre-planned set strategy matters.

Wall Balls weights by division

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

Technique cues

• Full squat, then drive up and throw in one motion
• Catch the ball high and descend immediately
• Break sets early and short instead of failing late

What the standard looks like

• Hip crease below the knee at the bottom
• Ball hits at or above the target
• Count only valid reps

Where athletes lose time

Failing sets. A rep missed or a no-rep costs far more than a planned breath, so athletes who break early and short usually beat those who go to failure.

• Squatting shallow
• Missing the target and no-repping
• Holding the ball too long between reps

How to pace it

Decide your sets before the race (for example 20-20-15-15-10-10-10) and keep your breaks short and on schedule.

Three drills to improve it

1. Sets of 10-15 reps with short, planned rests, built up to 100 total
2. Squat to a medicine-ball throw at a lighter weight for speed and rhythm
3. Finish a hard session with 50 wall balls on tired legs

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