HYROX Sandbag Lunges Guide

What Is the Sandbag Lunge Station?

• A 100 m walk lunge under load. One of HYROX’s final and most grueling stations. It follows seven 1 km runs and precedes a final run and wall‑ball station

• You alternate legs, with the rear knee touching the ground and full hip and knee extension at the top of each rep.

Weights by Category

Division	Sandbag Weight
Women Open & Men Open	20 kg
Women & Men Pro	30 kg
Mixed Doubles	20 kg
Men Pro	30 kg

Rules & Penalties

• Sandbag must be lifted unassisted into back-rack and remain on both shoulders at all times.

• Feet start behind the line; lunges begin across it and end when front foot crosses finish.

• No shuffling or extra steps between reps.

• Penalties:

  • Drop bag first time = 5 m penalty

  • Second drop = 10 m

  • Third drop = DQ

AT-HOME HYROX GYM SUPPLIES

1) Ski ERG Machine

2) Rower

3) Wall Ball

4) Sled

5) Sandbag for Lunges

6) Energy Waffles

7) Rope for Sled Pulls

Technique Breakdown

1. Sandbag Loading Options

• Clean & Jerk, Snatch, or Swing to shoulder/back rack. Choose based on mobility and comfort.

2. The Lunge

• Keep the front foot flat, knee over midfoot; rear knee touches floor; extend hip/knee together .

• Chest stays proud, torso upright - avoid leaning forward to save energy and maintain breathing.

3. Rep Transitions

• Touchdown Style: bring feet together and pause - ideal for pace control.

• Step-Through Style: continuous lunges - faster but demands more stability.

Common Mistakes & Fixes

1. Narrow or over‑wide steps → Wobbly, inefficient.

   • Fix: Feet hip-width apart; avoid overstriding.

2. Leaning forward and shoulder strain.

   • Fix: Keep torso upright, eyes ahead; let one arm relax off the handle to conserve energy.

3. Dropping bag.

   • Fix: If fatigued, pause standing with the bag on shoulders - not on the ground.

4. Poor knee alignment or core slack.

   • Fix: Strengthen glutes/quads and mobilize hips/ankles; focus on stacked alignment .

5. Over‑extending strides early.

   • Fix: Use shorter, controlled lunges and rely on cadence, not length.

Strategic Approach & Pacing

• Plan your lunges with strategic breaks e.g., 20 lunges → pause standing → repeat. This builds stamina under load .

• Focus on rhythmic breathing, especially as fatigue sets in .

• Transition from step-through at the start to touchdown as fatigue builds.

Training Recommendations

• Accessory lifts: Bulgarian split squats, front-rack and back-rack lunges, tempo lunges (e.g., 3s down, pause, 1s up) for unilateral strength and stability.

• Practice with fatigue: Combine runs with sandbag lunges to mimic race conditions (e.g., 800 m run + 20 m lunges + wall balls) 

• Grip handling: Train shrugged or single-arm holds to ease transitions during lunges.

Mental Edge

• Expect it to be a “willbreaker” the station tests both body and mind.

• Have a consistent pacing pattern and rehearsed recovery spots.

• Practicing under pressure makes the actual race feel manageable.

Final Takeaway

Mastering HYROX sandbag lunges is all about loaded strength, technical precision, smart pacing, and mental toughness. Hone your technique, simulate race intensity, and stick to your lunging strategy. Stand tall, breathe, and load your lunges rep by rep - your legs (and finish time!) will thank you.

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