HYROX Station 7 of 8
HYROX Sandbag Lunges
High variance, quad-specific fatigue. Pro is +50% heavier (30 kg vs 20 kg for men). Lunges hit late in the race when your legs are already cooked from running.
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The numbers
Format
100 m of walking lunges holding a sandbag on the shoulder
Weight standard (Rulebook 25/26)
Men: 20 kg Open · 30 kg Pro. Women: 10 kg Open · 20 kg Pro.
Variance (SSAC 2025)
high — SD 1.5 min
Primary risk factor
fatigue
Technique
Coach cue: "Stacked position: bag, shoulders, hips vertically aligned. Train lunges when legs are already tired."
Form steps
- Hug bag to chest, elbows under bag
- Step into lunge, front knee over ankle
- Drive through front heel to stand
- Immediate step into next lunge — no pause
- Keep bag, shoulders, hips stacked
Breathing
Exhale on stand, inhale on lunge
Key muscles
Quadriceps · Glutes · Core · Hip flexors
Common mistakes
- Pausing between reps (kills momentum)
- Leaning forward (stay stacked)
- Knee cave (track over toes)
Target times
Realistic is the median competitive time — a well-trained athlete should target this. Aggressive is the top-10% / podium-level time. Source: HYROX Data Lab (10,000+ race results) + SSAC 2025.
| Division | Realistic | Aggressive |
|---|---|---|
| Men Open | 3:00 | 2:30 |
| Men Pro | 3:30 | 2:45 |
| Women Open | 3:30 | 3:00 |
| Women Pro | 4:00 | 3:15 |
Training implication
SSAC 2025 research — what the variance data means for training.
Quad endurance is critical. Train lunges when legs are already tired.
Race-day tip
100m of lunges. Legs are tired — stay smooth.
How to scale
Easier — beginner / deload
Lighter bag, smaller lunges
Harder — race-spec / elite
Pro weight, target sub-3:30
The other seven stations
Train sandbag lunges like a top finisher
Related guides
Train sandbag lunges in FORMD
FORMD identifies your weakest stations from your baselines and builds a personalized plan that targets them. 3-day free trial — see how much time sandbag lunges is costing you.