Station 7:
Sandbag Lunges
100 m of weighted lunges — the quad-burner that tests your mental resolve
Distance / Reps
100 m (approx. 60–80 lunges)
Target Time (Open)
3:00–5:00 min
Target Time (Elite)
2:00–3:00 min
Primary Muscles
Quadriceps, Glutes
Sandbag Lunges are Station 7 — 100 m of walking lunges carrying a sandbag (20 kg for men Open, 10 kg for women Open) on the shoulders. After 7 km of running and 6 demanding stations, this is where many athletes hit the wall. Consistent step length and posture are key to maintaining pace when your quads are screaming.
How to Execute the Sandbag Lunges
- 1
Position the sandbag
Lift the sandbag onto your shoulders, resting it across the back of your neck and upper traps. Keep your hands on the bag for stability.
- 2
Set your step length
Take consistent, medium-length steps — not too short (slow) or too long (stresses the knee). Find a rhythm and maintain it.
- 3
Keep your torso upright
Resist the urge to lean forward as fatigue sets in. An upright torso reduces stress on the lower back and keeps your centre of gravity over your base.
- 4
Drive through the front heel
On each lunge, push through the heel of your front foot to stand. This engages the glutes and reduces quad dominance.
- 5
Breathe on every step
Exhale on the effort (standing up), inhale as you step forward. Rhythmic breathing prevents the breathlessness that makes this station feel worse than it is.
Training Tips
- Train weighted lunges weekly — Bulgarian split squats and walking lunges with a barbell or sandbag are ideal.
- Keep your torso upright throughout — leaning forward is the most common form breakdown under fatigue.
- Find a rhythm and stick to it. Consistent pacing beats explosive but unsustainable efforts.
- Practice this station after a run and other leg work to simulate the quad fatigue you will feel at Station 7.
- Strengthen your glutes specifically — strong glutes take load off the quads and make lunges significantly easier.
Common Mistakes to Avoid
- ✕Letting the front knee cave inward, which increases injury risk and reduces power.
- ✕Taking steps that are too short, which slows progress and increases rep count.
- ✕Leaning the torso forward under fatigue, which shifts load to the lower back.
- ✕Not training the movement pattern specifically — lunges feel very different from squats under fatigue.
Muscles Worked
Sandbag Lunges FAQ
How heavy is the sandbag in HYROX?
In the Open division, men carry a 20 kg sandbag and women carry a 10 kg sandbag. In the Pro division the weights are heavier.
How do I train for HYROX sandbag lunges?
Weighted walking lunges, Bulgarian split squats, and specific sandbag lunge practice are the most effective. Train these after running and other leg work to build fatigue resistance.
What is a good sandbag lunge time for HYROX?
For Open division athletes, completing 100 m in under 5 minutes is solid. Elite athletes finish in 2–3 minutes.
Why do my quads give out on the sandbag lunges?
Accumulated fatigue from 7 km of running and 6 previous stations is the main cause. Specific lunge training and overall leg strength work will build the endurance needed to maintain form late in the race.