HYROX
1K Run + Sandbag Lunges for HYROX
HYROX compound: a 1K run straight into sandbag lunges, the exact race transition.
- Level
- Intermediate
- Equipment
- Sandbag
- Works
- Quads, glutes, core and grip
The session
Run 1K at your target race pace, move directly to sandbag lunges with minimal transition time, then lunge the target distance with the sandbag on your shoulders, back knee touching each rep (race: 100 m with 20 kg men / 10 kg women).
In the race
The race has 100 m of walking lunges with a sandbag across your shoulders. It is the seventh station.
Pacing
Run the 1 km at the pace you plan to hold for all eight runs, not your fresh 1 km pace. You should reach the station breathing hard but in control, and leave it able to run again.
Where people go wrong
Running the 1K too hot and dying at the station, slow transitions, or letting station technique fall apart under run fatigue.
Easier or harder
- Easier: bodyweight lunges, or a lighter bag in 25 m sets.
- Harder: race weight for the full 100 m without putting the bag down.
Staying safe
Scale the station load or distance before sacrificing movement quality. Keep transitions brisk but controlled.
