The HYROX sandbag lunges is the 7th HYROX station is a lower-body endurance test placed near the end of the race.
Athletes carry a sandbag on their back and perform 100 meters of walking lunges without dropping the weight.
HYROX Lunges overview
| STATION | DISTANCE | WOMEN'S OPEN | WOMEN'S PRO | MEN'S OPEN | MEN'S PRO |
|---|---|---|---|---|---|
| Lunges | 100 m | 10 kg | 20 kg | 20 kg | 30 kg |
HYROX Sandbag Lunge Weights Breakdown
The HYROX weight for sandbag lunge increases with division difficulty.
Pro men lunge with 30 kg on their upper back, while Open women carry 10 kg.
The movement isn’t about max strength — it's about sustaining controlled, consistent movement under fatigue.
How the HYROX Sandbag Lunges Station Works
Athletes perform their HYROX workout alternating lunges while carrying the sandbag on their shoulders.
The course is 100 meters long, broken into segments with turnarounds. The sandbag may not touch the ground at any point.
- Back knee must touch the ground
- Sandbag stays on shoulders — not overhead or cradled
- No skipping steps or dragging feet
Challenges of the HYROX Sandbag Lunges
At this point in the race, legs are already fatigued. Lunges challenge both your balance and muscular endurance.
- Maintaining form under fatigue is hard
- Mistakes (e.g. shallow lunges) can lead to no-reps
- Core fatigue from prior stations increases instability
How to Train for HYROX Sandbag Lunges
Rehearsing with the correct weight and pacing helps you stay consistent during the race.
- Lunges: Walking lunges with sandbags, dumbbells, or barbells
- Core control: Weighted carries, planks, bird dogs
- Race prep: Practice lunges late in your sessions to simulate fatigue
Use the original HYROX sandbags at pace club and train with your weights in our locations.
