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  • Station 8

Wall Balls

Count:

100 reps

Wall Balls Hyrox Station Tips

Finish strong with rhythm, control, and grit

The last station. The final test. After 7 exhausting workouts and 8 km of running, you’ll face a deceptively simple movement: the wall ball.

But don’t underestimate it.

Wall balls under extreme fatigue are one of the most grueling moments of HYROX. Heart rate spikes, quads are burning, and any breakdown in rhythm will cost you time and mental energy. Even worse: failed reps count for nothing.

Here’s how to survive — and thrive — in the last 100 reps of your race.

Summary

Wall Balls in Hyrox

You’ll complete 100 wall balls — a deep squat into a medicine ball throw against a high target on the wall.

The standards are strict:

  • Full squat depth — hips below knees
  • Ball must hit the target height cleanly
  • Stand with full extension at the top

Weights and Target Heights (HYROX official):

  • Pro Men: 9 kg ball @ 3.00 m
  • Pro Women: 6 kg ball @ 2.70 m
  • Open Men: 6 kg @ 3.00 m
  • Open Women: 4 kg @ 2.70 m

You may break the set into smaller chunks as needed, but time is always running.

Technique & Rhythm: Don't Rush, Don't Fail

You want clean movement, breathing rhythm, and consistent reps. Fatigue will tempt you to speed up or cut depth — don’t.

Key Form Cues:

  • Feet shoulder-width, slightly turned out
  • Elbows under the ball, not flared out
  • Full squat depth, heels stay down
  • Explode up using hips and legs, not just arms
  • Exhale on the throw, inhale on the catch
  • Keep eyes on the target, not the floor
  • Avoid overthrowing — throw to just hit the target, not over it

Reps Strategy: Break Smart, Not When It's Too Late

100 wall balls is a mental game. Unbroken is rare even at elite levels. The best athletes break early and often — before they fail.

Sample Rep Breakdowns:

  • 5×20
  • 10×10
  • 4×25 with 10s rest
  • “Descending pyramid”: 25-20-15-10-10-10-10
  • Final 10: ALL IN

🚨 Don’t hit failure — once form breaks, it’s hard to recover. No reps are your worst enemy: they spike your heart rate and waste energy. Micro-rests (5–10 seconds) between sets are smart if they prevent form breakdown.

Wall Balls Hyrox Station Tips

Training for Wall Ball Endurance & Mechanics

It’s not just about throwing a ball 100 times — you need leg strength, endurance and explosiveness, as well as shoulder strength.

Train smart and vary your sessions to strengthen all key areas.

Sample Wall Ball Workout (30–40 minutes)

Warm-Up (5–7 minutes)

  • Air squats × 15
  • Wall ball thrusters (no throw) × 10
  • Overhead med ball slams × 10
  • Light wall balls × 10–15

Main Set (4–5 rounds):

  • 20 Wall Balls
  • 10 Burpees
  • 30s Wall Sit
    • Rest 60s
      → Builds explosive capacity under fatigue

Finisher:

  • 100 Wall Balls for time (Open weight)

Break as needed. Track splits for improvement.

Wall Balls Hyrox Station Tips

No Wall or Target? Train This Way

Don’t have a proper wall ball setup? You can still train the stimulus.

✅ Wall ball thrusters — squat and press with med ball, no throw
✅ Dumbbell thrusters — squat into overhead press
✅ Kettlebell goblet squats — build leg and core strength
✅ Overhead med ball toss (outside or in gym cage)
✅ Air squats + overhead press with resistance band or DBs

Bonus Drills for Power, Form & Recovery

EMOM 10: 10-30 wall balls every minute — pacing + capacity
Pause squats with weights — build squat depth awareness
Lateral wall ball tosses — core + shoulder rotation
Assault bike sprint + 10 wall balls — simulate heart rate fatigue
Wall ball + jump squats (alternating) — leg fatigue training

Wall Balls Hyrox Station Tip

Common Mistakes to Avoid

🚫 Catching the ball with straight arms — kills momentum
🚫 No full squat — leads to no-reps
🚫 Ball misses the target — no-rep
🚫 Over-throwing — wastes energy
🚫 Resting too long between sets — wastes time
🚫 Breathing erratically — causes early burnout
🚫 Poor foot placement — narrows base, affects squat mechanics
🚫 Holding ball too low — elbows must stay under for control

⚠️ No-reps are exhausting in the race. Avoid them by controlling form, keeping focus, and not pushing to technical failure. Every failed rep means another squat, another throw, and more time lost.

Final Takeaways: What to Remember

✅ It’s the last station — give it everything you’ve got
✅ Plan your first break before you hit the wall
✅ Count your reps in 5s or 10s
✅ Keep eyes up — don’t stare at the floor
✅ Breathe in the squat, exhale on the throw
✅ Use the legs — arms are already smoked
✅ Avoid no-reps at all costs — clean, controlled movement beats rushing
✅ Cross that finish line proud — you’ve earned it

Other Station Tips

Ski Erg

  • 1000 m
Station 1

Sled Push

  • 50 m (4×12.5m)
Station 2

Sled Pull

  • 50 m (4×12.5m)
Station 3

Burpee Broad Jump

  • 80 m
Station 4

Row Erg

  • 1000 m
Station 5

Farmer’s Carry

  • 200 m
Station 6

Sandbag Lunges

  • 100 m
Station 7

Running

  • 8 x 1000 m
Running
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