Wall Balls
75/100 reps
TL;DR
The Hyrox wall balls station is the final station before the finish line — 100 reps for Open Men (9 kg ball, 3m target) and 75 reps for Open Women (6 kg ball, 3m target). The movement: squat with the ball at chest height, drive up explosively, and throw to hit the target at 3 metres, then catch and immediately squat again. It's a final cardiovascular and leg endurance test that typically takes 6–7 minutes. Pacing strategy is critical.
Median Race Times (real data, 82,000+ athletes)
Overview
Performing a squat while holding a medicine ball, then throwing it to hit a target 3 meters high. Men do 100 reps, women do 75.
Hyrox Wall Balls Weights
| Division | Weight / Format |
|---|---|
| Open Men | 9 kg / 20 lb ball — 100 reps — 3m target |
| Open Women | 6 kg / 14 lb ball — 75 reps — 3m target |
| Pro Men | 9 kg / 20 lb ball — 100 reps — 3m target |
| Pro Women | 6 kg / 14 lb ball — 75 reps — 3m target |
| Doubles Men | 9 kg — reps split 50/50 between partners, alternating |
| Doubles Women | 6 kg — 75 total reps split between partners |
| Doubles Mixed | Men's 9 kg for male partner reps; women's 6 kg for female partner reps — split alternating |
Step-by-Step Technique
- 1
Hold the ball at chest height in a front-rack goblet position with elbows pointed down — this keeps the ball stable and your thoracic spine extended.
- 2
Descend into a full squat — below parallel — with your chest up and knees tracking over your toes; a shallow squat produces less leg drive and strains your arms.
- 3
Drive up explosively through your heels and extend your hips fully — the power generated by your legs should do 80% of the work of propelling the ball to the target.
- 4
Release the ball just above forehead height, aiming for the centre of the 3m target — off-centre hits are valid but can cause awkward rebounds.
- 5
Catch the ball at chest height and immediately absorb its weight into the squat descend — do not pause between catch and the next squat; the rhythm is the pace.
Training Tips
- 1
Catch the ball and immediately drop into the squat - no pausing
- 2
Use your legs to generate the throw, not your arms
- 3
Aim for the center of the target consistently
- 4
Break it into sets: 25-25-25 or 20-20-20-20-20
Top 5 Mistakes (and Fixes)
✕Mistake 1: Throwing with arms only
Fix: The squat drives the throw — your arms guide and release the ball, they don't launch it. Athletes who arm-throw are exhausted by rep 40 and have nothing left.
✕Mistake 2: Resting with the ball at your chest
Fix: The ball is heavy. If you need to rest, lower it to the floor — holding it at chest height while 'resting' is an active load that fatigues your shoulders unnecessarily.
✕Mistake 3: Shallow squats
Fix: Go below parallel on every rep. Shallow squats reduce leg drive (meaning more arm work) and may be flagged as no-reps. A full squat is mechanically more efficient for generating upward force.
✕Mistake 4: Going too fast in the first 20 reps
Fix: Wall balls are the last station — but you still have 75–100 reps to complete. Start at 60–70% intensity for the first 20, build to your maximum sustainable pace thereafter.
✕Mistake 5: Not practising at race height
Fix: Practise throwing to exactly 3 metres. Throwing to the wrong height changes your throw angle and timing — always train at the actual target height when possible.
Common Mistakes
- ✕
Using arms to throw instead of leg drive from the squat
- ✕
Resting with the ball at your chest - put it down if you need to rest
- ✕
Shallow squats - go below parallel for a good rep
4-Week Training Progression
| Week | Session |
|---|---|
| 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 rep count (75 or 100) at race weight after sandbag lunges — the race sequence for the final two stations. |
Sample Workout
For time: 75 wall balls (race weight and height). Rest as needed. Track total time.
Equipment
The Wall ball (6kg women, 9kg men) + 3m target 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:wall-ball](URL)
Frequently Asked Questions
How many wall balls do you do in Hyrox?
Open Men and Pro Men complete 100 wall ball reps. Open Women and Pro Women complete 75 reps. All divisions use a 3-metre target height. Men use a 9 kg (20 lb) ball; women use a 6 kg (14 lb) ball.
What is the average Hyrox wall ball time?
Based on real data from over 82,000 athletes, the median wall ball time is approximately 6:28 for Open Men (100 reps) and 6:08 for Open Women (75 reps). It is consistently the longest-duration station alongside burpee broad jumps.
What weight wall ball is used in Hyrox?
Hyrox uses a 9 kg (20 lb) wall ball for men and a 6 kg (14 lb) wall ball for women. The target height is 3 metres (approximately 10 feet) for all divisions. Pro divisions use the same ball weight as Open — the difference is training volume and total race intensity.
What is the best wall ball strategy for Hyrox?
Most experienced athletes break wall balls into planned sets rather than going unbroken until they fail. Common strategies: 25-25-25-25 (men), 25-25-25 (women), or 20-20-20-20-20. Rest briefly between sets by placing the ball on the floor — do not hold it. Pacing the first 20 reps conservatively prevents blowing up in the final 30.