Wall balls are the last station of every HYROX race: 100 reps, straight after your eighth 1km run. Here is exactly what is required.

Weight and target height

From the HYROX 26/27 rulebook:

Division Ball Target height
Women 4kg 2.70m
Women Pro 6kg 2.70m
Men 6kg 3.00m
Men Pro 9kg 3.00m

All divisions do 100 reps.

What counts as a rep

  • Start from standing, holding the ball.
  • Full squat β€” hip crease below the top of the knee.
  • Throw with both hands so the ball hits the target in the strike zone.
  • Picking the ball up off the floor and throwing it straight from there doesn't count; you need to reset and squat.

A judge (or a digital target) counts your reps. Missed targets and shallow squats are no-reps.

The shoe rule

All racers must wear closed-toe shoes for the whole race except at the Wall Ball station, where you may take your shoes off. The shoes go under the rig, and you have to take them with you to the finish.

Some racers prefer wall balls in socks for a flatter, more stable feel. If you do, the floor contact is now your sock, so a sock that grips matters. Practise it in training first β€” race day is not the time to find out whether your socks slide.

How to break up the 100

Unbroken is rare. Plan your sets before you arrive:

  • Steady: 10 sets of 10, short rests.
  • Strong: 25-25-20-15-15.
  • Struggling: sets of 5 with a fixed rest, and keep going.

Choosing a plan before you are tired beats deciding rep by rep.

Training

  • Volume: 100 wall balls for time once a week.
  • Compromised: 1km run, then 50 wall balls, twice through.
  • Squat strength: front squats and thrusters on strength days.

Fits into the six-week HYROX plan.

Frequently Asked Questions

How many wall balls are in HYROX?

100 reps for all divisions, as the final station.

How heavy are HYROX wall balls?

4kg for women, 6kg for women pro and men, 9kg for men pro.

How high is the HYROX wall ball target?

2.70m for women and women pro, 3.00m for men and men pro.

Can you take your shoes off in HYROX?

Only at the Wall Ball station. Leave them under the rig and take them to the finish.