Hyrox Men's Wall Ball Weight
The wall ball weight and rep count for men in HYROX: 6kg ball, 100 reps to a 2.8m target (Open), with heavier balls in Pro and Elite.
Definition
The men's wall ball weight in HYROX® refers to the medicine ball load, rep count, and target height that male athletes must complete at Station 4. Standards increase from Open through Pro and Elite 15, making the wall ball station progressively harder as you move up divisions.
How It Works
Male athletes perform wall ball shots - a full squat below parallel followed by an explosive throw to a wall-mounted target. The ball must reach the marked target line, and the athlete catches it on the return to flow into the next rep. The station is complete when all prescribed reps are finished.
Men's Wall Ball Standards by Division
| Division | Ball Weight | Reps | Target Height |
|---|---|---|---|
| Open | 6 kg | 100 | 3.0 m |
| Pro | 9 kg | 100 | 3.0 m |
| Elite 15 | 9 kg | 100 | 3.0 m |
Open men throw a 6 kg ball 100 times to a 3.0 m target. Moving up to Pro adds 3 kg to the ball (6 kg → 9 kg) - reps stay at 100 - a substantial increase in total work.
Rules & Regulations
- Squat depth must be below parallel (hip crease below knee) on every rep.
- The ball must contact the wall at or above the target line.
- Full hip and knee extension is required at the top of the throw.
- A judge calls no-reps in real time; failed reps must be repeated.
- Athletes may rest at any point but the clock does not stop.
Why It Matters
For men, the wall ball station combines heavy leg volume (100 full squats) with overhead pressing endurance. The 3 kg difference between Open and Pro feels enormous at rep 70, and the higher 3.0 m target demands more explosive hip extension. Training at the exact standard - weight, reps, and target - prevents race-day surprises.
Tips & Strategy
- Train at 3.0 m even in Open. If you plan to move up divisions, building the habit now saves retraining later.
- Use your legs, not your arms. The ball is launched by hip extension - treat each rep like a thruster.
- Break into manageable sets. 5 sets of 20 with 5-second rests often yields a faster time than attempting 100 unbroken.
- Keep a consistent catch rhythm. Catch the ball, absorb it into the squat, and immediately drive up - eliminating pauses at the top.
- Supplement with wall ball thruster training to build the squatting endurance specific to this movement.
FAQ
What is the men's Open wall ball weight in HYROX®? Men in the Open division use a 6 kg medicine ball and perform 100 reps to a 3.0 m target.
How much heavier is the Pro wall ball for men? Pro men use a 9 kg ball (3 kg heavier) and perform 100 reps to a 3.0 m target - a significant step up in total workload.
Do Elite 15 men have different wall ball standards than Pro? No. Elite 15 and Pro share identical wall ball standards: 9 kg, 100 reps, 3.0 m target.
Compare your wall ball pace against other male athletes in your division on ROXBASE.
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