HYROX
Wall Ball Intervals for HYROX
Wall ball intervals: rep blocks with short rest, building capacity toward the 100/75-rep race station.
- Level
- Intermediate
- Equipment
- Wall Ball
- Works
- Quads, shoulders, core and glutes
The session
Work in sets (e.g. 5 x 20 reps) with short rests. Squat to depth, drive the ball to the target on every rep, and catch it into the next squat without extra steps.
In the race
The race finishes with 100 wall balls to a target, after the eighth and last run.
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
Cutting squat depth, missing the target as fatigue builds, and doing big early sets that force long rests later.
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
Keep the ball path close to your body and catch with soft arms. Step out if a throw goes off line; never take a ball on the head.
