Dominate the HYROX Wall Balls Station

The Wall Ball station is the final challenge in a HYROX event. After 8km of running and seven other stations, completing 100 wall balls is a test of endurance and technique. This guide provides essential information and tips to help you dominate this crucial station.

HYROX Wall Ball Requirements

Understanding the specific requirements for your division is the first step. Here’s a breakdown of the wall ball weights, repetitions, and target heights:

• Women: 100 reps with a 9lbs (4kg) ball to a 9-foot target
• Women Pro: 100 reps with a 14lbs (6kg) ball to a 9-foot target
• Men: 100 reps with a 14lbs (6kg) ball to a 10-foot target
• Men Pro: 100 reps with a 20lbs (9kg) ball to a 10-foot target
• Mixed Doubles: 100 reps with a 14lbs (6kg) ball to a 9-foot target
• Women Doubles: 100 reps with a 9lbs (4kg) ball to a 9-foot target
• Men Doubles: 100 reps with a 14lbs (6kg) ball to a 10-foot target

HYROX Wall Ball Standards

One important thing to know is that every repetition must be done properly, otherwise the refs can mark it as “no rep”, so no valid.

Adhering to HYROX standards is crucial to avoid “no reps”. Key standards include:

• Target Height: The ball must hit the center of the designated target. Women should aim for the bottom target, while men aim for the top target.
• Starting Position: Pick up the ball from the ground and stand upright with hips and knees extended before starting.
• Squat Depth: At the bottom of the squat, your hip crease must be below parallel, meaning it needs to be clearly below the top of the knee. A box can be used to ensure proper depth.
• Hip Crease: Your hip crease needs to be below parallel.

Technique Tips for Wall Balls

Efficient technique is vital, especially when fatigued. Here are some tips to optimize your wall ball performance:

• Distance: Establish the correct distance from the wall. A simple way to measure is to extend your arm straight. An extra step back can be added.
• Stance: Widen your stance to create a stable base for a deeper squat.
• Ball Position: Hold the ball close to your chest, with your wrists straight and your hands slightly underneath the ball. Avoid holding the ball too far out, as this wastes energy and puts extra pressure on your shoulders.
• Squatting motion: Initiate the squat as you catch the ball to create a smoother transition and save energy.
• Neutral Spine: Maintain a neutral spine position throughout the movement.
• Breathing: Coordinate your breathing with the movement, inhaling at the bottom of the squat and exhaling as you release the ball.
• Leg Drive: Generate power from your legs and glutes, using your arms and shoulders to finish the throw. Push through the floor with your legs to generate speed, then finish the throw with your arms and shoulders.

Here you have a very brief video by Jade Skillen showing the essentials.

Training for HYROX Wall Balls

Effective training is essential to improve your wall ball performance. Consider these training tips:

• Use the Right Weight: Train with a ball that is at least the weight you’ll use in HYROX to avoid shocks on race day.
• Practice at the Correct Height: Ensure you are throwing the ball to the correct target height (9/10 feet, depending on your category).
• Incorporate Variety: Include exercises like thrusters, overhead presses, and squats to build relevant strength.
• Focus on Volume: Increase your wall ball volume to improve endurance.
• Implement Periodization: Vary your sets, reps, and ball weight over time. For example, do 5 sets of 20 reps with the heaviest ball you can manage, resting for 2 minutes between sets and progress over time.
• Practice Under Fatigue: Simulate race conditions by practicing wall balls after running or other exercises. For example, run 400m at your race pace, then do 25 unbroken wall balls at your race weight, rest for 90 seconds, and repeat for 4-5 rounds.

Strategy for Race Day

• Pacing: Don’t start too fast and burn out. It’s better to start slower and finish strong. Keep in mind that you’ll be, probably, already very tired at this point of the race, so be calm, don’t pretend to ficnish it in one minute.
• Break Up Sets: Divide the 100 reps into manageable sets to maintain quality. Consider doing fixed sets (e.g., 10 sets of 10, or 5 sets of 20) with flexible rest. Alternatively, use a “reps in reserve” approach, stopping each set when you feel you have about two reps left in the tank.
• Efficient Rest: Take short, frequent rests to maintain a consistent pace.

Additional Tips

• Know Your Distance: Before starting, identify your ideal distance from the target. Practice some distances during training and try to feel how confortable they are for you.
• Drop Early: Try to drop into the squat slightly earlier to minimize the time holding the ball.

Remember:

By understanding the requirements, mastering the technique, and implementing a strategic training plan, you can dominate the wall ball station and finish your HYROX race strong.