Hyrox Wall Ball Size & Weight Guide
The wall ball specifications for HYROX: 4kg or 6kg soft medicine ball (by division), with a 2.7m (women) or 2.8m (men) target height.
Definition
The HYROX® wall ball is a soft medicine ball used at Station 4 for wall ball shots. The ball's weight varies by division and gender (4 kg, 6 kg, or 9 kg), and athletes throw it to a target at 2.7 m or 3.0 m. Understanding ball size and weight specifications helps you purchase the right training equipment and prepare for the exact race stimulus.
How It Works
Wall balls are performed by squatting below parallel with the ball at chest height, then explosively standing and throwing the ball to a marked target on the wall. The ball is soft and padded - typically 35-36 cm in diameter regardless of weight. Athletes catch the ball on its descent and immediately flow into the next rep.
Wall Ball Specifications by Division
| Division | Ball Weight | Target Height | Reps |
|---|---|---|---|
| Open Women | 4 kg | 2.7 m | 75 |
| Open Men | 6 kg | 2.7 m | 75 |
| Pro Women | 6 kg | 2.7 m | 100 |
| Pro Men | 9 kg | 3.0 m | 100 |
| Elite 15 Women | 6 kg | 2.7 m | 100 |
| Elite 15 Men | 9 kg | 3.0 m | 100 |
Ball Dimensions
- Diameter: Approximately 35-36 cm (14 inches), consistent across all weights.
- Material: Soft, padded vinyl or synthetic leather outer shell with a dense filling.
- Brand: HYROX® events use standardised wall balls from approved suppliers. The exact brand may vary by event.
- Shape: Spherical with even weight distribution. No handles or hard seams.
Why It Matters
Training with the correct ball weight and diameter ensures your throwing mechanics, squat pattern, and catch timing match race conditions exactly. A heavier ball requires more explosive hip drive, while a lighter ball demands faster rep speed to offset the reduced momentum. Buying or locating the right training ball eliminates any adjustment period on race day.
Choosing a Wall Ball for Training
- Match your division weight. Train with the exact ball weight you will use in competition.
- Check the diameter. Some gym wall balls are smaller (30 cm) or larger (40 cm) than the HYROX® standard 35-36 cm. The diameter affects catching mechanics.
- Use a soft ball. Hard medicine balls or slam balls are not suitable - they bounce differently and are harder to catch.
- Mark your target height. Use tape to mark 2.7 m and/or 3.0 m on your training wall. Most gym targets are not set to HYROX® standards.
Tips & Strategy
- Buy your own ball if your gym does not have the right weight. Wall ball practice with the wrong weight builds incorrect patterns.
- Practise catching. A heavier ball descends faster - 9 kg balls demand quicker reflexes than 4 kg balls.
- Train high-rep sets. Build toward unbroken sets of 25+ at your division weight to develop the endurance needed for 75-100 reps.
FAQ
What size wall ball is used in HYROX®? HYROX® uses a soft medicine ball approximately 35-36 cm in diameter, available in 4 kg, 6 kg, and 9 kg weights.
Are all wall ball weights the same diameter? Yes. The ball diameter is consistent across all weights (approximately 35-36 cm). Only the internal filling density changes.
Can I use a slam ball instead of a wall ball? No. Slam balls are designed to be thrown downward and have a different bounce and catch feel. Use a proper soft wall ball for HYROX® training.
Equip your training with the right gear and track your wall ball performance on ROXBASE.
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