HYROX STATION 8 OF 8
The Hyrox wall balls: weights, rules and technique
The Hyrox wall balls are the eighth and last station: you do 100 reps, and each rep is a full squat followed by a throw that hits a target on the wall. The ball weighs 4 kg for Women, 6 kg for Women Pro and Men, and 9 kg for Men Pro. At the bottom of every squat your hips must go lower than your knees. A rep that breaks the standard is a no rep, and there are no warnings.
What the wall balls are
A Hyrox race has eight rounds. In each round you run 1 km and then do one workout station, so you finish with 8 km of running and eight stations done in a fixed order. The wall balls are station 8, after the sandbag lunges and the eighth 1 km run, and the finish comes next.
A wall ball is a weighted ball that you throw at a target on a wall rig. One rep is a full squat, then a throw with both hands that strikes the target. Hyrox calls this the final station, with the finish line in sight.
You need 100 valid reps. A valid rep meets the movement standard and hits the target, and a rep that does not is called a no rep and does not count.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
The wall ball standard by division
A division is the group you race in. The Singles race, where you race on your own, has four: Women, Women Pro, Men and Men Pro. Open means the standard race (Women and Men), and Pro uses heavier weights. The ball weight is the same for every rep, and picking the right ball is your job.
| Division | Reps | Ball weight | Colour | Target height |
|---|---|---|---|---|
| Women | 100 | 4 kg | White | 2.70 m |
| Women Pro | 100 | 6 kg | Grey | 2.70 m |
| Men | 100 | 6 kg | Grey | 3.00 m |
| Men Pro | 100 | 9 kg | Black | 3.00 m |
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
Wall ball technique
Start each rep standing tall, with your hips and knees extended and the ball in both hands. You may not pick the ball up from the floor and throw it in the same movement. Squat until your hips go lower than your knees, then drive up and throw the ball with both hands so that it strikes the target.
After the ball touches the target, you can catch it and start the next squat, or let it hit the ground and start again from standing tall. You may not catch it after a bounce and carry on into the next rep.
Let your legs do the throwing. Hold the ball at your chest, drive up out of the bottom of the squat, and let your arms guide the ball to the target. This spares your shoulders.
If you need a pause, take it standing tall with the ball in your hands, before your squats get shallow or your throws start to miss.
Once you reach your target you may take your shoes off, and you must put them under the rig. You take them with you when you finish, because you may not return to the wall ball area. Screens at the rig only show the count as a visual aid, so the physical target and your judge are what count. Where no digital target is in use, you move on only when your judge confirms 100 valid reps.
A judge may place a squat depth box to check your depth. You cannot ask for one, and it is not for resting or sitting.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
Common wall ball mistakes
Squatting too shallow. Your hips must go lower than your knees at the bottom, which is also called below parallel. When you are tired, depth is the first thing to drift.
Starting from the floor. You must start standing tall with the ball in both hands, so you cannot pick it up from the ground and throw it in the same movement.
Missing the target. A throw that does not strike the designated target is a no rep. The target is 2.70 m high for Women and Women Pro, and 3.00 m for Men and Men Pro.
Catching after the bounce. You can catch the ball straight from the target, or let it hit the ground and start again standing tall. Catching it after a bounce and carrying straight on is not allowed.
Trusting the screen. Digital screens are only a visual aid. A rep counts when you meet the standard and hit the physical target.
Using chalk. Chalk is allowed only at the sled pull and the farmers carry, and only the chalk the event supplies there. Powdered chalk at the wall ball station costs 2 minutes.
Leaving early. If you leave before 100 valid reps, you are disqualified.
There are no warnings at the wall balls. Every rep is either a rep or a no rep.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
Where the wall balls sit in the race
The wall balls follow the sandbag lunges and a 1 km run, so your legs arrive with the lunges already in them, and a squat is the movement you now repeat 100 times. Nothing comes after them but the finish, so this is the last place to spend what you have left.
Train them on legs that are already tired. Our advice is to do your wall ball sets after lunges or a run, because in the race your legs arrive with 8 km of running and seven stations in them.
Because you need all 100 reps to be valid, the depth and the target are worth more than speed at the start. Decide before the race how you will break the set up, and stick to it.
The Race Crew assigns your wall ball station, and using another one costs 2 minutes per infringement.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
A wall ball session to try
This session rehearses the last three stations: the farmers carry, the sandbag lunges and the wall balls, with a 600 m run before each. The carry is 100 m, the lunges are 50 m, and the wall balls are 30 reps per round, less than a third of the race’s 100. Race weight means the kettlebell and sandbag weight for your division. Effort runs from 1 (very easy) to 10 (all out).
| Block | What you do |
|---|---|
| Warm-up | Row for 8 minutes at effort 3 with long, easy pulls. Then run 400 m at effort 3, with a few strides (short, quick bursts of faster running) at the end. |
| Main | 2 rounds. Each round: run 600 m at effort 6, controlled, so your heart rate comes down. Farmers carry 100 m at race weight, staying tall with your ribs down and taking short, quick steps. Run 600 m at effort 6. Sandbag lunge 50 m at race weight and effort 8, bracing against the bag and dropping the back knee to a soft touch on every rep. Run 600 m at effort 6. Wall balls 30 reps at effort 8, with the legs throwing the ball, unbroken for as long as your form holds. |
| Cool-down | Row for 8 minutes at effort 2 with long, smooth strokes. |
The wall balls in Complete
Complete starts from your long-term goals, and a wall ball session is easy to add: log it in the app exercise by exercise, with the weight and reps of each set, or bring it in from Apple Health. If a Hyrox race is on your calendar, the plan Complete builds for it trains the stations as well as the runs. Roads are Complete’s ladders of targets, which you take on next to your friends, and the wall balls have their own, moved by your official race results.
Frequently asked questions
How heavy is the wall ball in Hyrox?
The ball weighs 4 kg for Women, 6 kg for Women Pro and Men, and 9 kg for Men Pro. You do 100 reps with it, and it is your job to pick the right one.
How high is the wall ball target in Hyrox?
The target is 2.70 m high for Women and Women Pro, and 3.00 m high for Men and Men Pro.
How deep does the squat have to be on the Hyrox wall balls?
At the bottom of the squat your hips must go lower than your knees, also called below parallel. A squat that stops higher is a no rep.
Can you catch the ball after it bounces in the Hyrox wall balls?
You can let it bounce and start again from standing tall, or catch it straight from the target. You may not catch it after a bounce and carry on into the next rep.