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  • Station 7

Sandbag Lunges

Distance:

100 m

Hyrox Lunges Tips

Power through with posture, pace, and precision

One of the most mentally and physically demanding stations — but also one where clean form and smart pacing can set you apart.

The sandbag walking lunge over 100 meters is a full-body grind. Your quads, glutes, hamstrings, and core will be screaming, but poor form will make it even worse. You’ll need balance, consistency, and a plan — or you’ll end up failing the movement standard and wasting time.

Whether you’re chasing a PB or just trying to survive, this guide helps you lunge like a pro.

Summary

Sandbag Lunges in Hyrox

You’ll perform walking lunges with a sandbag on your upper back across 100 meters, typically split into either:

  • 2 × 50m segments (out and back), or
  • 4 × 25m loops depending on the venue setup.

Every rep must be a full lunge with the knee of the rear leg touching the ground and the leading foot landing fully in front. There’s no running, hopping, or dragging the bag — controlled movement is mandatory.

Weights by Division (official HYROX standard):

  • Pro Men: 30 kg sandbag
  • Pro Women: 20 kg sandbag
  • Open Men: 20 kg sandbag
  • Open Women: 10 kg sandbag

You must keep the bag on your upper back/shoulders, not across your arms or chest. Reps will not count if form breaks or if the movement is incomplete.

Technique & Posture: Move Clean, Not Just Fast

Poor lunging under fatigue leads to wasted reps and huge energy losses. Proper form protects your body and gets you through faster.

Key Form Cues:

  • Sandbag rests high on the upper back, not low
  • Eyes forward, chest up — avoid folding
  • Knee kisses the ground, don’t slam it
  • Front heel fully plants — no toe lunges
  • Keep your core braced — don’t lean side-to-side
  • Step smooth and deliberate, not rushed
  • Don’t overstride — shorter, consistent steps work best

Race Pacing: Don’t Burn Out Too Early

Going too fast in the first 20 meters often leads to loss of form and failure reps. Be patient and consistent.

Ideal pacing strategy:

  • First 25m = set rhythm
  • Middle 50m = maintain breath and balance
  • Final 25m = hold on and finish strong

Slow is smooth, and smooth is fast. You can rest standing in place, but you cannot step backward. Time your breathing with each step — inhale as you lunge.

Sandbag Walking Lunges Hyrox Station Tips

Training for Lunge Strength, Stability & Endurance

This station requires not only leg power but core strength, glute endurance, and balance under load. You’re also training your mind to stay composed when the body screams.

Focus Areas:

  • Quad/glute stamina
  • Core control during step transitions
  • Hip mobility and stride control
  • Breathing under tension

Sample Sandbag Lunge Workout (30–40 minutes)

Warm-Up (5–7 minutes)

  • World’s Greatest Stretch × 5 reps/side
  • Glute bridges × 15
  • Air lunges with twist × 10/side
  • Bodyweight walking lunges × 2×10m

Main Set (4–5 Rounds):

  • 20m Sandbag Walking Lunge (at or above race weight)
    ● 10 Air Squats
    ● 10 Weighted Step-Ups (DB or KB)
    Rest 60–90s between rounds

Finisher:
● 2–3 Rounds:
 – 60s max lunges with light load
 – 30s rest
→ Builds lunge consistency and mental toughness

Sandbag Walking Lunges Hyrox Station Tips

No Sandbag? Here’s How to Train Anyway

Not everyone has a HYROX-style sandbag at home or in the gym — but you can still train the movement effectively.

✅ Barbell front rack lunges — quad-dominant, builds posture under load
✅ Dumbbell or kettlebell lunges (front rack or suitcase)
✅ Goblet walking lunges — great for control
✅ Weighted vest lunges — more natural balance, less shifting load
✅ Split squats or Bulgarian squats — single-leg strength without walking
✅ Long ruck marches with lunge intervals — simulate fatigue

Bonus Drills for Control, Strength & Precision

Paused lunges — pause 1–2s at bottom to build control
Reverse lunges with twist — work balance + rotation
Core carries (front or Zercher) — build core strength
Box step-downs — improve eccentric control

Sandbag Walking Lunges Hyrox Station

Common Mistakes to Avoid

🚫 Leaning forward or hunching under the bag — strains lower back
🚫 Skipping full depth — knee must touch the ground
🚫 Rushing steps — leads to tripping or failed reps
🚫 Landing on toes — keep whole foot on the ground
🚫 Resting the bag on the neck or traps poorly — uncomfortable and unstable
🚫 Overstriding or lunging inconsistently — burns more energy

Final Takeaways: What to Remember

✅ Walk into the station calmly, control your breath
✅ Set your lunge rhythm early — don’t sprint
✅ Keep your chest up and look forward
✅ Don’t panic if your legs burn — they will, and that’s normal
✅ The final 25m is all mental — finish clean
✅ After this, it’s just Wall Balls left — almost there

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

Wall Balls

  • 100 reps
Station 8

Running

  • 8 x 1000 m
Running
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