Hyrox Wall Ball Weight: All Divisions
The wall ball weight for each HYROX division: 4kg (women Open), 6kg (men Open), with heavier balls and higher targets in Pro and Elite 15.
Definition
The HYROX® wall ball weight is the medicine ball load used at Station 8, where athletes perform wall ball shots - a full squat followed by an explosive throw to a marked target on the wall. The ball weight, rep count, and target height all vary by division and gender.
How It Works
After the fourth 1 km run, athletes pick up a soft medicine ball, face the wall target, and perform the prescribed number of wall ball reps. Each rep requires a full squat below parallel, followed by an explosive hip extension that launches the ball to meet or exceed the target line. The ball must be caught on the return and the athlete squats immediately into the next rep.
Wall Ball Weight, Reps & Target by Division
| Division | Ball Weight | Reps | Target Height |
|---|---|---|---|
| Open Men | 6 kg | 100 | 3.0 m |
| Open Women | 4 kg | 75 | 2.7 m |
| Pro Men | 9 kg | 100 | 3.0 m |
| Pro Women | 6 kg | 100 | 2.7 m |
| Elite 15 Men | 9 kg | 100 | 3.0 m |
| Elite 15 Women | 6 kg | 100 | 2.7 m |
The jump from Open to Pro increases both ball weight and rep count. Pro and Elite 15 standards are identical. Doubles and Relay athletes use the same standards as their singles division.
Rules & Regulations
- The squat must reach below parallel - hip crease below the top of the knee.
- The ball must hit the wall at or above the target line for the rep to count.
- Hips and knees must fully extend at the top of each throw.
- No-reps are called immediately by the station judge; you must redo any failed rep.
- You may rest with the ball at any time, but the clock keeps running.
Why It Matters
Wall balls combine lower-body endurance, upper-body pressing power, and cardiovascular demand into a single punishing station. Training with the correct weight and target height ensures your body adapts to the exact race stimulus. Athletes who train with lighter balls or lower targets often struggle with the higher rep counts and taller targets on race day.
Tips & Strategy
- Break reps strategically. Sets of 20-25 with brief 3-5 second rests maintain a faster average pace than going unbroken and failing at rep 60.
- Drive from your legs. The power for the throw should come from your hip extension, not your shoulders.
- Breathe on the catch. Inhale as the ball descends, exhale as you drive upward.
- Stand close to the wall. A position 30-50 cm from the wall reduces the horizontal distance the ball must travel.
- Train at target height. Mark 2.7 m or 3.0 m in your gym and always throw to the correct line.
FAQ
What is the wall ball weight for HYROX® Open women? Women in the Open division use a 4 kg ball and perform 75 reps to a 2.7 m target.
How many wall ball reps in HYROX® Pro? Pro athletes perform 100 wall ball reps (men do 100 in Open too; only Women Open is 75 reps).
Is the target height the same for men and women? In Open, men throw to 3.0 m and women throw to 2.7 m. In Pro and Elite 15, men throw to 3.0 m while women remain at 2.7 m.
Analyse your wall ball station pacing and compare to division averages on ROXBASE.
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