HYROX Sandbag Lunges: Weights, Rules and How to Survive 100 m

HYROX sandbag lunges come after six stations and seven runs, when your legs have nothing left. Clean reps and a steady rhythm get you through. Rushing gets you no-repped.

HYROX sandbag lunges at a glance

Division	Sandbag	Colour
Open women	10 kg	White
Open men	20 kg	Grey
Pro women	20 kg	Grey
Pro men	30 kg	Black

The distance is 100 m, and it’s station 7, after the farmers carry. Weights are from section 8.7 of the HYROX Singles Rulebook 2026/27 and our station guide.

The sandbag lunge rules (2026/27)

• Bag on both shoulders. It must stay “fully supported on both shoulders” the whole way.
• Knee touches the ground. “During each lunge, the trailing knee must clearly touch the ground.”
• Stand tall. Every rep ends with knees and hips fully extended.
• No shuffles. You can lunge continuously or pause with both feet side by side, but no extra steps.
• Lines matter. Start behind the line, and at each end your front foot must fully cross the white line.
• Don’t offload. Resting the bag on the ground, a barricade or your feet is 15 seconds each time.
• Return it to the right area. Otherwise it’s 30 seconds, waived if you fix it before leaving the Roxzone.
• Pick the right weight. The wrong one means repeating the station or a DQ.

Penalties for bad reps: a warning, then 15 seconds each. Read every change in our 2026/27 rule changes.

Technique

1. Bag high and settled across both shoulders before you start.
2. Stay upright. Rox Lyfe warns: “If your trunk collapses under the sandbag, every step costs more.”
3. Knee to the floor, gently. A clear touch, not a slam. A judge who can’t see it may no-rep you.
4. Drive through the front heel and stand all the way up.
5. Breathe at the top of each rep.

Pacing: steady beats fast

HYRESULT says not to rush the first 25 m, because legs and core tire quickly, and to break the 100 m into 25 m or 50 m chunks. If you need a rest, pause standing with the bag on your shoulders. Never put it down.

How you pace the race before the lunges matters too. “If you arrive at the lunge station too cooked, your lunge performance will be impacted,” Rox Lyfe notes.

Split targets from our HYROX pacing guide:

Goal finish	Lunges target
1:15	3:34
1:30	4:17
1:45	5:00
2:00	5:43

HYRESULT puts most racers between 3 and 8 minutes.

How to train sandbag lunges

Rox Lyfe suggests a weekly mix:

• One strength session: split squats and isometric holds, like wall sits and loaded bottom-of-lunge holds.
• One endurance session: build lunge volume week by week.
• Some tired lunges: “Fresh lunges and HYROX lunges are two completely different things.” Run, then lunge, then run again.
• Don’t overdo it. Too many lunges in one session can wreck the next day’s running.

HYRESULT adds timed 50 m and 100 m sets at or above race weight.

What to train with

The race uses a soft sandbag, and Rox Lyfe notes HYROX’s are made by Centr. At home, an adjustable training sandbag lets you start light and fill it to race weight.

Check price on Amazon: Brute Force training sandbag · REP Fitness sandbag, medium (25–75 lb)

Lunging on a hard floor at home? A mat protects your knee in training.

Check price on Amazon: BesWin 6 mm non-slip exercise mat · Rehband 5 mm knee sleeves

Knee sleeves are allowed in the race. Whatever you wear, you must wear it from start to finish. See what to bring to HYROX. For a full setup, read our HYROX home gym guide.

On race day

• Check the colour: white 10, grey 20, black 30.
• Find the lines before you start.
• Pause standing if you have to, with the bag still on your shoulders.

Last station: the wall balls. Read our wall balls guide, and catch up on station 6 in the farmers carry guide.