Station 8:
Wall Balls

Wall Balls are Station 8 and the final station of HYROX — 100 reps throwing a medicine ball to a target height (9 ft for men, 9 ft for women Open) using a squat-to-throw movement. After 8 km of running and 7 previous stations, this is the last thing standing between you and the finish line. Breaking the 100 reps into manageable sets is the key to surviving this station.

How to Execute the Wall Balls

1. 1

   Set up close to the wall

   Stand about arm's length from the wall, holding the medicine ball at chest height. Being too far from the wall wastes energy on the throw.

2. 2

   Squat to depth

   Lower into a full squat — hips below parallel. The squat generates the power for the throw. A shallow squat means you are using arms only.

3. 3

   Drive up and throw

   Explode upward from the squat and use the momentum to throw the ball to the target. The throw should feel like an extension of the squat, not a separate movement.

4. 4

   Catch and absorb

   Catch the ball as it falls, absorbing it into the next squat in one fluid movement. Do not let it bounce — catch and go.

5. 5

   Break into sets

   Plan your sets before you start — 10 × 10, 5 × 20, or 20-15-15-15-15-20 are common strategies. Rest 3–5 seconds between sets rather than grinding through and failing.

Training Tips

• Break the 100 reps into planned sets before you start — do not just go until you fail.
• Stay close to the wall — every step away from the wall is wasted energy on the throw.
• Use your legs, not your arms. The squat generates the power; the arms just guide the ball.
• Practice wall balls regularly in training — 5 × 20 reps with a heavier ball than race weight builds specific endurance.
• Keep your eyes on the target throughout — looking down causes you to lose the target and miss reps.

Common Mistakes to Avoid

• ✕Not squatting deep enough — a shallow squat means you are relying on arm strength, which fatigues quickly.
• ✕Throwing with the arms only instead of using the squat drive — this burns out your shoulders fast.
• ✕Standing too far from the wall, which requires more throwing force and wastes energy.
• ✕Not having a rep scheme planned — going until failure and then resting too long is the most common mistake.

Muscles Worked

Wall Balls FAQ