Lunges
100m
TL;DR
The Hyrox sandbag lunges station is 100 metres of walking lunges while carrying a sandbag — 20 kg for Open Men, 10 kg for Open Women. The sandbag can be held any way: front-racked, bear-hug, on the shoulder, or overhead. Each rep requires the rear knee to nearly touch the ground. The station arrives late in the race (station 7), so your quads and glutes arrive pre-fatigued from running and the earlier stations. Most Open Men take exactly 5 minutes.
Median Race Times (real data, 82,000+ athletes)
Overview
Walking lunges for 100 meters. Rear knee must touch or nearly touch the ground on each rep.
Hyrox Lunges Weights
| Division | Weight / Format |
|---|---|
| Open Men | 20 kg / 44 lb sandbag |
| Open Women | 10 kg / 22 lb sandbag |
| Pro Men | 30 kg / 66 lb sandbag |
| Pro Women | 20 kg / 44 lb sandbag |
| Doubles Men | 20 kg — one partner lunges per set length, alternating |
| Doubles Women | 10 kg — alternating between partners |
| Doubles Mixed | Men use 20 kg for their lengths, women use 10 kg for their lengths |
Step-by-Step Technique
- 1
Pick up the sandbag in a front-rack or bear-hug position — the front rack (sandbag across the chest and forearms) is the most stable and protects your lower back.
- 2
Step forward into a lunge with your front foot landing flat and your torso completely upright — lean forward and your knee will take excessive load.
- 3
Lower your rear knee to just above the ground — it does not need to touch but must come close; judges will flag shallow reps.
- 4
Drive through your front heel to stand, then immediately step the back foot forward into the next lunge without pausing — momentum matters over 100m.
- 5
Breathe in on the way down and out on the push up — this rhythmic breathing prevents breath-holding under load, which accelerates fatigue.
Training Tips
- 1
Take medium-length steps - too long kills your quads faster
- 2
Keep torso upright, don't lean forward
- 3
Push off your front heel, not your toes
- 4
Find a breathing rhythm: inhale down, exhale up
Top 5 Mistakes (and Fixes)
✕Mistake 1: Leaning forward
Fix: Keep your torso completely upright throughout. Leaning forward shifts load to your lower back and reduces quad efficiency — think tall spine, chin up.
✕Mistake 2: Steps too long
Fix: Moderate stride length is faster over 100m — excessively long lunges produce deeper knee bend, more hip flexor stretch, and more quad activation per rep than needed.
✕Mistake 3: Not going deep enough
Fix: Your rear knee must come close to the ground. Shallow reps can be flagged by judges and require a repeat — a slow deep rep is better than a fast one that doesn't count.
✕Mistake 4: Choosing a poor sandbag carry position
Fix: Front rack (sandbag across chest) is most stable and breathing-friendly. Shoulder carry is fast but asymmetric; bear-hug restricts breathing. Test in training.
✕Mistake 5: Not training the station late in a session
Fix: Lunges feel easy fresh. Always train them after running or other legs work to simulate race fatigue — the late-race positioning of this station is its primary difficulty.
Common Mistakes
- ✕
Leaning forward - kills your balance and lower back
- ✕
Steps too long - moderate stride is faster overall
- ✕
Not going deep enough - rear knee must come close to ground
4-Week Training Progression
| Week | Session |
|---|---|
| Week 1 | 4 × 25m sandbag lunges at race weight, 90s rest. Focus on depth and upright torso. |
| Week 2 | 3 × 50m sandbag lunges at race weight, 2min rest. Count steps and maintain consistency. |
| Week 3 | 2 × 75m sandbag lunges at race weight, 2min rest. Train after a 1km row or run. |
| Week 4 (peak) | 1 × 100m sandbag lunges at race weight after farmers carry — simulate the race sequence. |
Sample Workout
4x50m walking lunges + 400m run. Rest 90s between sets.
Equipment
The None (bodyweight) is what you'll use on race day. If you're training seriously, having access to race-day equipment makes a real difference in your preparation.
[AFFILIATE:knee-sleeves](URL)
Frequently Asked Questions
How heavy is the Hyrox sandbag lunges?
The Hyrox sandbag lunge weight is 20 kg for Open Men, 10 kg for Open Women, 30 kg for Pro Men, and 20 kg for Pro Women. You carry the sandbag for the full 100m while performing walking lunges.
How far are the Hyrox lunges?
The Hyrox sandbag lunges station is 100 metres of walking lunges. At an average step length of 70–80 cm, this is approximately 125–145 total lunge reps. Station 7 in the race order.
What is the average Hyrox lunges time?
Based on real data from over 82,000 athletes, the median sandbag lunge time is approximately 5:00 for Open Men and 4:52 for Open Women. Open Women are slightly faster on this station relative to men, likely due to the larger proportional weight difference.
What is the best way to carry the sandbag during Hyrox lunges?
The front-rack position — sandbag resting across both forearms and the chest — is the most popular and biomechanically stable. It keeps weight close to your centre of gravity and allows natural breathing. Shoulder carry is faster for some athletes but introduces asymmetric loading. Experiment in training to find what works for your body.