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HYROX

Wall Balls for HYROX

HYROX station 8, the finisher: squat and throw a medicine ball to a target.

For The Reps · Updated

Woman throwing a medicine ball at a wall target
Woman throwing a medicine ball at a wall target. AI-generated image.
Level
Intermediate
Equipment
Wall Ball
Works
Quads, shoulders, core and glutes

The session

Hold the ball at your chest, squat below parallel, and drive up throwing the ball to the target (3 m men / 2.7 m women). Catch it on the way down into the next squat. Break into planned sets before your legs decide for you.

In the race

The race finishes with 100 wall balls to a target, after the eighth and last run.

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-rep depth, throws drifting off target, catching the ball low, and starting with a huge unbroken set.

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 chest up and heels down in the squat. Control the catch. The last station is where form fails.