HYROX
Sandbag Lunge Repeats for HYROX
Repeat lunge efforts under load: fixed-distance sandbag lunges with rest, building to the 100 m race standard.
- Level
- Intermediate
- Equipment
- Sandbag
- Works
- Quads, glutes, core and grip
The session
Lunge a set distance (e.g. 4 x 25 m) with the sandbag across your shoulders, rest briefly, repeat. Back knee touches on every rep, torso tall throughout.
In the race
The race has 100 m of walking lunges with a sandbag across your shoulders. It is the seventh station.
Pacing
Keep every rep within a few seconds of the first. If the last one is much slower, start easier next time.
Where people go wrong
Skipping the knee touch, short strides that add reps, torso collapsing forward, and pushing off the back leg.
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
Reduce the load before reducing depth.
