HYROX final stations: lunges and wall balls
The last two stations, where races are lost: an EMOM of sandbag lunges and wall balls, then a 1 km run into 50 wall balls for time.
- Level
- Intermediate
- Duration
- 40 min
- Equipment
- Sandbag, Medicine ball, Rowing machine
- Access
- PremiumWorkout
Who it’s for: Intermediate and advanced HYROX racers who fade on the lunges and wall balls.
Sandbag lunges and wall balls come at the end of a HYROX race, when your legs are already tired. This session trains them together: an EMOM that alternates the two, then a 1 km run straight into 50 wall balls, the way the race finishes.
In the EMOM, finish each minute’s work with at least 15 seconds to spare; if you can’t, take a lighter load or fewer reps. In the finisher, break the wall balls into sets you can keep repeating rather than going to failure on the first one.
What the session involves
- A 5-minute easy row
- A 16-minute EMOM alternating sandbag lunges and wall balls
- Finisher for time: a 1 km run, then 50 wall balls
- A 5-minute cool-down
What’s inside
- Warm-up: 5 minutes easy rowing
- A 16-minute EMOM: sandbag lunges on odd minutes, wall balls on even minutes
- Finisher for time: 1 km run, then 50 wall balls
- Cool-down: 5 minutes walking and stretching
The full session is part of Premium.
See plansBefore you start
- This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
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