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 your HYROX workout.
