Survive 100 Wall Balls
3 ways to break up the final HYROX station without stalling
The station
- 100 wall ball shots, the final station in the official HYROX format
- Ball: women 4kg, women pro and men 6kg, men pro 9kg; target 2.70m women, 3.00m men
- Comes after 7 other stations and 8km of running, legs are already fried
- The clock runs the whole time, there's no built-in rest on this station
3 ways to survive it
- Break your sets before you fail, not after: try 10-15 reps, then reset
- Breathe out hard on every throw, don't hold your breath through reps
- Catch the ball and drop straight into the next squat, one smooth motion
- Pick a rep target per break and stick to it, don't wing it mid-race
Train for it, don't just hope
- Practice wall balls at the end of a hard leg session, not just fresh
- Build up to sets of 15-20 unbroken reps before race day
- Rehearse your break pattern in training so race day isn't the first time
- Grip the ball with fingers spread, not palmed, for a cleaner catch
Good to know
- Losing the rack position first? That's usually tired legs, not tired arms. Reset your squat depth, not just your grip.
Sources
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