Hyrox Women's Lunge Weight & Tips
The sandbag lunge weight for women in HYROX: 10kg (Open/Pro) and heavier for Elite 15, carried on one shoulder for 100m of walking lunges.
Definition
The women's lunge weight in HYROX® is the sandbag load female athletes carry on their shoulder during 100 metres of walking lunges at Station 8. Open women carry 10 kg, while Pro and Elite 15 women carry 20 kg - double the Open load.
How It Works
Female athletes pick up the prescribed sandbag, place it on one shoulder, and perform continuous walking sandbag lunges for 100 m. Each lunge requires the rear knee to touch or nearly touch the ground and full hip extension at the top. The sandbag can be switched between shoulders at any point. This is the final station before the last 1 km run to the finish.
Women's Lunge Weight by Division
| Division | Sandbag Weight | Distance |
|---|---|---|
| Open | 10 kg | 100 m |
| Pro | 20 kg | 100 m |
| Elite 15 | 20 kg | 100 m |
The distance stays constant at 100 m, but the weight doubles from Open to Pro.
Rules & Regulations
- Back knee must touch or come very close to the ground on each rep.
- Full hip and knee extension at the top of each step.
- Sandbag must remain on the shoulder - not held in front of the body.
- Shoulder switching is allowed at any point.
- The judge will ask you to re-do any rep that does not meet depth.
Why It Matters
For women, the jump from 10 kg to 20 kg changes the lunge fundamentally. A 10 kg sandbag is manageable for most trained athletes, but 20 kg on a fatigued shoulder after 60+ minutes of racing creates significant balance and core challenges. Women preparing for Pro should start training with a 15 kg sandbag and progress to 20 kg over several weeks.
Tips for Women
- Switch shoulders every 20-25 m. Frequent switching prevents one-sided fatigue and neck strain.
- Drive through your front heel. This engages your glutes and prevents your knee from collapsing inward.
- Stay tall. A slight forward lean is natural, but excessive lean loads your lower back and slows you down.
- Train single-leg strength. Exercises like Bulgarian split squats and single-leg Romanian deadlifts build the unilateral strength lunges demand.
- Simulate late-race fatigue. Perform weighted lunges after a 6-8 km run to replicate the exhaustion you will feel at Station 8.
- Build shoulder endurance. The sandbag rests on your shoulder for 100 m - train with a sandbag on your shoulder during other exercises to adapt.
FAQ
What weight do Open women lunge with in HYROX®? Women in the Open division carry a 10 kg sandbag for 100 metres of walking lunges.
How much heavier is Pro compared to Open for women? Pro women carry 20 kg - exactly double the Open weight of 10 kg.
Can women hold the sandbag in front of their body? No. The sandbag must be carried on the shoulder. Hugging or cradling the sandbag is not permitted under HYROX® rules.
Track your lunge splits and compare against other women in your division on ROXBASE.
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