HYROX Wall Balls
Jun 3, 2025
The HYROX wall balls is the 8th and final HYROX station in the race.
It tests coordination, full-body strength, and mental resilience after nearly an hour of intense effort.
All athletes must complete 100 wall ball shots at the end of the race.
HYROX Wall Balls overview
Station | Distance | Women's Open | Women's Pro | Men's Open | Men's Pro |
|---|---|---|---|---|---|
Wall Balls | 100 times | 4 kg | 6 kg | 6 kg | 9 kg |
HYROX Wall Ball Weights Explained
The ball HYROX weights differ by division. Pro men throw 9 kg, while Open women use 4 kg. All athletes must hit a 3-meter target for every rep — no exceptions.
The wall ball movement combines a full squat and an overhead throw, making it a brutal test of coordination and stamina under fatigue.
How the HYROX Wall Ball Station Works
You must perform 100 reps with clean form:
Squat below parallel with the ball in front
Throw it to a target 3 meters high
Catch the ball in one motion and go straight into the next rep
Missed targets or shallow squats count as no-reps and must be repeated.
Key Challenges of the HYROX Wall Balls
This final station exposes every weakness: leg fatigue, poor pacing, loss of focus. Even strong athletes fail here if they rush or lose rhythm.
Deep squats under fatigue drain legs fast
Shoulders and grip are under pressure
Missed reps cost valuable time and energy
Training Tips for HYROX Wall Balls
Finishing the wall balls strong can make or break your HYROX time.
High-rep sessions: Practice 100+ wall balls fresh and fatigued
Supersets: Combine with burpees or rowing to mimic race fatigue
Technique work: Maintain a vertical chest and consistent breathing pattern
At Pace Club, we have the original HYROX Wall Balls, which are perfect for competition preparation.
