HYROX
Sandbag Lunges for HYROX
HYROX station 7: walking lunges under a sandbag for distance.
- Level
- Intermediate
- Equipment
- Sandbag
- Works
- Quads, glutes, core and grip
The session
Sandbag across the shoulders, step into a full lunge with the back knee touching the ground, drive up through the front leg, and repeat. Move continuously at a sustainable rhythm.
In the race
The race has 100 m of walking lunges with a sandbag across your shoulders. It is the seventh station.
Pacing
Find a rhythm you could keep for the full race distance, then hold it. Steady beats fast-then-stopped.
Where people go wrong
No knee contact, leaning into the front leg, tiny steps, and standing rests every few reps.
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
Brace the trunk before each step and keep the front knee stable. Scale the load if depth or knee control degrades.
