HYROX
1K Run + Wall Balls for HYROX
HYROX compound: a 1K run straight into wall balls, the exact race transition.
- Level
- Intermediate
- Equipment
- Wall Ball
- Works
- Quads, shoulders, core and glutes
The session
Run 1K at your target race pace, move directly to wall balls with minimal transition time, then squat to depth and hit the target on every throw (race: 100 reps men / 75 women, 6 kg / 4 kg ball).
In the race
The race finishes with 100 wall balls to a target, after the eighth and last run.
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: a lighter ball, in sets of 10 with short breaks.
- Harder: race weight in sets of 25 or more.
Staying safe
Scale the station load or distance before sacrificing movement quality. Keep transitions brisk but controlled.
