HYROX Wall Balls: Technique, Sets and Breathing
Sledpush Editorial Team · Updated October 17, 2026 · 2 min read
General information, not medical advice. Check with a doctor before starting a new plan, and train at your own risk. Read more.
The short answer
Wall balls are the final station. Squat with the ball until your hips go below your knees, then drive up and throw it to the target. Break the reps into planned sets, like 20-20-20-20-20 or 15s, with short rests. Going until failure in the first set usually costs the most time.
Station 8 of 8 · 100 reps (check your division)
Weights and targets
| Women Open | Men Open | Women Pro | Men Pro |
|---|---|---|---|
| 4 kg to 2.7 m | 6 kg to 3 m | 6 kg to 2.7 m | 9 kg to 3 m |
The standard is 100 reps. Some sources report fewer reps for Women’s Open in recent seasons, so check the rulebook for your race.
Technique
- Hold the ball at your chin, elbows under it.
- Squat until your hip crease goes below your knee.
- Drive up and throw in one motion, aiming at the target.
- Catch and drop straight into the next squat.
Set strategy
- Plan your sets before race day, for example 5 x 20 or 7 x 15.
- Rest 3 to 5 breaths between sets, no more.
- Missed reps don’t count, so aim every throw.
Common mistakes
- Squatting too shallow, which gets you no-reps.
- Going to failure on the first set.
- Standing still for 30 seconds between sets.
Train it
- 5 x 20 wall balls with 30 seconds rest.
- Run 1 km, then 50 wall balls, 2 rounds, the hardest finish in the race.
That’s the finish line. Plan your splits with the pace calculator.
Quick answers
How many wall balls are in HYROX?
The standard is 100 reps. Check the current rulebook for your division, as rep counts have changed for some divisions.
What weight are HYROX wall balls?
4 kg Women Open, 6 kg Men Open and Women Pro, 9 kg Men Pro.
Each guide is drafted with AI assistance, fact-checked against the current HYROX rulebook and reviewed by a human editor before publishing. This guide is general information for healthy adults, not medical, nutrition or coaching advice, and it isn't tailored to you. Talk to a doctor before starting a new training plan, diet or supplement, and stop if you feel pain or unwell. Rules and weights can change, so check the official rulebook before you race. See our Terms and Disclaimer.
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