Hyrox Lunge Weight: All Divisions
The sandbag lunge weight for each HYROX division: 10kg (women Open/Pro), 20kg (men Open/Pro), with heavier loads for Elite 15 divisions.
Definition
The HYROX® lunge weight is the sandbag load athletes carry on their shoulder while performing 100 metres of walking lunges at Station 7 - the final workout before the last run to the finish line. The weight varies by division and gender, and is carried in a sandbag resting on one shoulder.
How It Works
After the eighth 1 km run, athletes pick up a sandbag, place it on one shoulder, and perform continuous walking lunges for 100 m. Each lunge requires the back knee to touch or nearly touch the ground, and the athlete must stand fully upright between reps. The sandbag may be switched between shoulders at any time. This is the last station before the final 1 km run to the finish line.
Lunge Weight by Division
| Division | Men | Women |
|---|---|---|
| Open | 20 kg | 10 kg |
| Pro | 30 kg | 20 kg |
| Elite 15 | 30 kg | 20 kg |
| Doubles | Same as singles division | Same as singles division |
| Relay | Same as singles division | Same as singles division |
The jump from Open to Pro is 10 kg for both genders. Women in Pro lunge with the same 20 kg sandbag as men in Open.
Rules & Regulations
- The back knee must touch or come within close proximity of the ground on every rep.
- Athletes must fully extend their hips and knees at the top of each lunge before stepping forward.
- The sandbag must remain on the shoulder - it cannot be held in your arms or against your chest.
- Switching shoulders mid-station is permitted and encouraged to prevent one-sided fatigue.
- If you fail to meet depth on a rep, the judge will ask you to redo it.
Why It Matters
Sandbag lunges arrive at Station 7 when your legs are most fatigued from seven prior stations and 8 km of running. Even a light-sounding 10 kg or 20 kg sandbag feels punishing after 60+ minutes of racing. Training at race weight - or above - teaches you to maintain lunge form when your quads and glutes are burning.
Tips & Strategy
- Switch shoulders every 25 m. This distributes fatigue evenly and prevents one side from cramping.
- Keep your torso upright. Leaning forward with the sandbag shifts load to your lower back and accelerates fatigue.
- Use a steady rhythm. Consistent step cadence beats sprinting the first 50 m and crawling the last 50 m.
- Train lunges after running. Brick sessions that pair an 8 km run with weighted lunges simulate late-race fatigue.
- Strengthen your quads. Front squats and Bulgarian split squats build the single-leg strength lunges demand.
FAQ
What weight sandbag do HYROX® Open women lunge with? Women in the Open division carry a 10 kg sandbag for 100 metres of walking lunges.
Is the lunge weight the same for Pro and Elite 15? Yes. Pro and Elite 15 use identical lunge weights: 30 kg for men and 20 kg for women.
Can you hold the sandbag in front of your body? No. The sandbag must rest on your shoulder. Hugging it against your chest or carrying it in your arms is not permitted.
Benchmark your sandbag lunge split times across divisions with ROXBASE.
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