Wall Balls
Wall balls close out the Hyrox race. You throw a medicine ball at a target on the wall, catch it, and repeat a hundred times. Not a technique station like the sled, not a strength station like the farmers carry. Pure endurance at the moment your body is already empty.
This station doesn't test your wall ball technique. It tests what's left after seven other stations and eight kilometres of running. That's why wall balls decide more finish times than people expect.
How to do it
- Stand with feet shoulder-width apart, ball against your chest
- Drop through your knees and hips into a squat
- Drive up explosively and send the ball to the target with your arms
- Catch the ball in the squat, not standing upright
- Repeat without dropping the ball between reps
The power comes from your legs, not your arms. Throw with your arms and you're done after twenty reps.
Common mistakes
- Dropping the ball after every rep. Costs time and rhythm. Catch and keep moving.
- Not squatting deep enough. The target requires a minimum depth, a half squat gets no-repped.
- Catching upright instead of in the squat. Harder on your lower back, less efficient.
- Starting too fast. Wall balls are an endurance station. Sprint into it and you'll stall out after thirty reps.
- Training the wrong ball weight. Race weight (6 kg women, 9 kg men) needs to be practiced beforehand, not felt for the first time on race day.
Train for it
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