HYROX Wall Balls Time Estimator: Pro Men
The median HYROX wall balls split for Pro Men is 6:34 (9 kg ball, 3.00 m target). The fastest 10% finish in 4:35 or less and the slowest quarter take 8:14 or more. Enter your plan below for your own estimate.
Last updated: 2026-10-25 · 102,826 season 8 wall balls splits
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Open toolWeights by division
Race weight is set by division, so the same 100 reps takes a different effort in each. Doubles teams use the matching Open or Pro weights and share the work. Full table on the Hyrox weights tool.
| Division | Wall balls (100 reps) |
|---|---|
| Pro Men | 9 kg ball, 3.00 m target |
Average wall balls time by level
Finish splits in minutes:seconds. P10 means 10% of finishers were faster. Season 8 (2025/26) results. Fast is the top 10% of finishers, Good the top 25%, Beginner the slower quarter.
| Division | Fast (P10) | Good (P25) | Median (P50) | Beginner (P75) | Slow (P90) | Finishers (n) |
|---|---|---|---|---|---|---|
| Open Men | 4:38 | 5:26 | 6:38 | 8:20 | 10:33 | 53,910 |
| Open Women | 4:31 | 5:14 | 6:17 | 7:46 | 9:48 | 24,738 |
| Pro Men | 4:35 | 5:24 | 6:34 | 8:14 | 10:21 | 15,835 |
| Pro Women | 4:23 | 5:04 | 6:11 | 7:42 | 9:52 | 8,343 |
Break plan vs total time (same seconds per rep, same rest rule)
| Plan | Pro Men |
|---|---|
| 1 x 100, unbroken | 5:00 |
| 2 x 50, 20 s rest | 5:20 |
| 4 x 25, 15 s rest | 5:45 |
| 5 x 20, 12 s rest | 5:48 |
| 10 x 10, 10 s rest | 6:30 |
Computed with the estimator's own plan model. The default pace for each division is solved so that the default plan equals that division's median split, then one input is changed per row. Fatigue is not modelled, so the longest sets and fewest stops look better here than they usually do on the day.
Pacing and technique tips
- Choose a fixed break plan before race day, such as 25-25-25-25 or a descending 16-15-14 down to 9, and rest the same amount each time instead of improvising.
- Start at roughly 60 to 70 percent effort. Wall balls come after seven other stations, and the biggest losses come from arriving at this station with nothing left.
- Let the legs throw the ball. The squat should produce most of the power, with the arms guiding and releasing it.
- Keep your hands under the ball, catch it under the chin and finish each throw with a wrist flick toward the target.
- If you stop, put the ball down. Holding it at chest height keeps loading tired shoulders. Stand fully upright before the next squat so the restart is not judged as a no-rep.
Training to improve it
A four-week build from the wall balls training guide. Time your sessions and feed the numbers back into the estimator.
| Week 1 | 4 × 20 wall balls at race weight and height, 90s rest. Focus on squat depth and unbroken sets. |
|---|---|
| Week 2 | 3 × 30 wall balls at race weight and height, 2min rest. Target consistent throw accuracy. |
| Week 3 | 2 × 50 wall balls at race weight and height, 3min rest. Practice your chosen break strategy (e.g. 25-15-10). |
| Week 4 (peak) | 1 × full 100-rep count at race weight after sandbag lunges — the race sequence for the final two stations. |
Other divisions
FAQ
Frequently Asked Questions
How long does the wall balls take for Pro Men at HYROX?
The median wall balls split for Pro Men is 6:34, from 15,835 season 8 results. The fastest 10% finish in 4:35 or less, the top quarter in 5:24, and the slowest quarter take 8:14 or longer. Your own time depends on pace, rests and fatigue from the earlier stations.
What weight is the HYROX wall ball for Pro Men?
Pro Men throw a 9 kg ball, 3.00 m target for 100 reps. Reps are 100 in every division, only the ball weight and target height change: men throw to 3.00 m and women to 2.70 m. Doubles teams in the matching Open or Pro division use the same ball and share the reps.
How should I break up 100 wall balls?
Pick a fixed plan and rest the same each time. At a steady pace, 4 sets of 25 with 15 seconds rest adds 45 seconds of standing time, and 10 sets of 10 with 10 seconds rest adds 90. Big sets only win if your pace holds, so test both in training and pick the plan you can repeat.
How do I get faster at the wall balls?
Throw with the legs, keep your hands under the ball and fix your break plan before race day. Train the full 100 at race weight and height after lunges or a run, since wall balls are the last station. Start at 60 to 70 percent effort so you still have legs left.
What is a good wall balls time for Pro Men?
Under 5:24 puts you in the top quarter of Pro Men, and under 4:35 in the top 10%. Beating the median of 6:34 means you are faster than half the field. A time over 8:14 is in the slower quarter. Judge yourself against your own division, because the weights differ.
How accurate is the wall balls estimator?
Treat it as arithmetic on your own numbers. Time is work plus rests, and the default pace is solved so the default plan equals your division's median split. It does not model fatigue inside the station or no-reps, so test the plan in training and adjust the pace field to what you can actually hold.
How this is calculated
Benchmarks are real split times from 131,355 season 8 (2025/26) HYROX race results in the RoxUpdates athlete dataset (82,887 athletes across all seasons, data checked 2026-10-29). For the wall balls, 102,826 splits from the four singles divisions are used, 15,835 of them from Pro Men. Season 8 only, so weights and rules match today's. Finishes under 45 or over 240 minutes and implausible splits are removed.
Percentiles come from a 21-point quantile table (P1, P5, P10 to P95 in steps of 5, P99) per division, with linear interpolation between points. "Beats X%" means that share of finishers in your division had a slower split. P10 is the time that 10% of finishers beat.
The plan model is time = work + rests, using your own pace numbers. The default pace for each division is solved so the default plan equals that division's median split. It does not model fatigue inside the station or no-reps, so treat the result as a target to test in training.
RoxUpdates is independent and not affiliated with HYROX. Weights come from the official rulebook as checked on the Hyrox weights tool. Doubles rows are team splits where partners share the work, so they are not comparable with singles.
Last updated 2026-10-25. Benchmark data: season 8, 131,355 races.
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