HYROX Wall Balls: Weights, Targets and a Set Plan for All 100 Reps

Every HYROX ends the same way: a wall, a ball and 100 reps. You arrive with 8 km of running and seven stations in your legs, and this is where a good race either finishes strong or falls apart one no-rep at a time.

The numbers

Division	Ball	Target height
Open women	4 kg	2.7 m
Open men	6 kg	3 m
Pro women	6 kg	2.7 m
Pro men	9 kg	3 m

These are the HYROX standards listed on our station guide. Confirm them in the current season’s rulebook before you race. Doubles and relay teams split the reps, so the plan below changes; see the section on teams.

The rep: three cues

1. Full squat, every time

Hips below the knees at the bottom. A shallow squat is the fastest way to collect no-reps, and every repeat rep costs more than slowing down would have.

2. Throw with the legs

Drive up hard out of the squat and let the ball leave your hands as your legs straighten. Your arms guide the ball; your legs launch it. Arm-heavy throws burn out the shoulders by rep 40.

3. Catch high and ride it down

Catch the ball high with soft elbows and let it carry you straight into the next squat. One fluid movement is faster than catch, pause, squat.

The set plan: decide before the race

The most common wall ball mistake is going unbroken until failure. A long stall at rep 60, hands on knees, costs far more than a few short planned rests. Coaches commonly suggest picking a set plan in training and racing it no matter how good you feel at rep 1.

Your level	Common set plan	Rest between sets
Fast, wall-ball strong	4 × 25	2 breaths
Most experienced racers	5 × 20	2 to 3 breaths
First race or heavy legs	7 × 15	3 breaths
Just get it done	10 × 10	3 breaths, then go

Rules of thumb that help:

• Rest by breaths, not seconds. Two or three full breaths, then the ball is back up.
• Hold the ball while you rest if you can. Picking it up off the floor is extra work.
• Go one set smaller, not one set longer. If 20s fall apart, drop to 15s early, before you fail a rep.

Our free pace band generator suggests a set plan from your goal time, so you can put it on your wrist.

Breathing

Breathe out on the throw and in on the catch. In the last sets your breathing will want to race ahead of your reps: let it set the rhythm instead. A steady breath-per-rep pattern is worth more than a burst of fast reps followed by a long stop.

How long should it take?

Our split planner scales a typical HYROX split profile to your goal time. It is an estimate, not official data, but it gives a useful target:

Finish time	Wall balls target
1:15:00	about 5:22
1:30:00	about 6:26
1:45:00	about 7:30
2:00:00	about 8:35

Time your own 100 reps after a hard 1 km run and adjust from there.

How to train it

• 100 for time after a run. Run 1 km hard, then 100 wall balls in your planned sets. This is the closest thing to the real finish.
• 5 × 20 with 30 s rest. Builds the rhythm of a set plan.
• Thrusters, 3 × 12. Leg and shoulder endurance with a dumbbell or barbell.
• Practise at race height. Mark 2.7 m or 3 m on a wall and train to it. A lower target in the gym makes race day feel heavier.

If your gym has no wall ball target, thrusters or a squat-to-press with dumbbells train the same pattern.

Check price on Amazon: Wall balls (4, 6 and 9 kg)

Doubles and relay

Teams share the 100 reps, so you can swap more often and rest while your partner works. Many teams swap every 10 to 15 reps so neither athlete’s shoulders give out. Agree the swap rhythm before the race and practise the handover.

What it means for you

Wall balls reward a plan more than talent. Pick your sets this week, train them after a run, and put the plan on your wrist with the pace band. For the rest of the stations, the printable cheat sheets give you weights, cues and drills on one page each, and the sled push guide covers station 2.

Working through every station? Next up: the burpee broad jumps guide.

Buying a ball for home? Our best wall ball for HYROX guide compares the official Centr ball with cheaper soft-shell options.