Sandbag Lunges: Station 7 Overview
Sandbag Lunges are the seventh workout station in HYROX, coming after the Farmers Carry and before Wall Balls. You'll complete 100 meters of walking lunges while carrying a sandbag on your shoulders.
This station is a leg burner. By this point, you've run 7km and completed 6 workout stations. Your legs are fatigued, and now you're asking them to lunge 100m with added weight. Mental toughness and pacing discipline are essential.
Sandbag Weights by Division
| Division | Sandbag Weight |
|---|---|
| Open Women | 10kg (22 lbs) |
| Open Men | 20kg (44 lbs) |
| Pro Women | 20kg (44 lbs) |
| Pro Men | 30kg (66 lbs) |
| Doubles Men | 30kg (shared) |
| Doubles Women | 20kg (shared) |
| Doubles Mixed | 20kg (shared) |
Movement Standards
Each lunge must meet these requirements to count:
| Element | Requirement |
|---|---|
| Back knee | Must touch the ground |
| Sandbag | Must remain on shoulders throughout |
| Forward progress | Each lunge moves you forward |
| Standing | Full hip extension between lunges |
Proper Technique
Picking Up the Sandbag
- Squat down: Get under the bag, not lifting from bent-over position
- Shoulders under: Position bag across both shoulders
- Stand up: Drive through legs to standing
- Adjust position: Center the bag, find balance point
- Hands secure: Light grip on bag for stability
Carrying Position
- Across shoulders: Bag behind neck, weight distributed evenly
- Arms wrapped: Hands holding bag ends for stability
- Chest up: Don't hunch forward under the weight
- Core braced: Stabilize throughout the movement
The Lunge Movement
- Step forward: Moderate stride length—not too long
- Lower controlled: Back knee travels straight down
- Knee touches: Clear ground contact with back knee
- Drive up: Push through front heel to stand
- Full extension: Hips fully open at the top
- Alternate legs: Step forward with opposite leg
Common Technique Errors
| Error | Problem | Fix |
|---|---|---|
| Over-striding | Poor balance, harder to stand | Moderate step length |
| Knee hover | No-rep calls | Clear ground touch every rep |
| Leaning forward | Back strain, poor position | Chest up, eyes forward |
| Front knee cave | Knee strain, power loss | Track knee over toes |
| Rushing | Poor form, faster fatigue | Controlled, rhythmic pace |
Pacing Strategy
The 100m Challenge
100 meters of lunges is approximately 60-80 total lunges (depending on your stride length). This is a significant leg workout on already-fatigued legs.
Pace Considerations
- Start conservative: First 25m should feel manageable
- Maintain rhythm: Find a sustainable cadence
- Plan rest points: Mental markers at 25m, 50m, 75m
- Don't stop completely: Standing pauses with bag on shoulders
Rest Strategy
| Strategy | Description | Best For |
|---|---|---|
| Unbroken | No stops, continuous movement | Strong legs, tested in training |
| Planned pauses | Brief standing breaks every 25m | Most athletes |
| As needed | Stop when legs demand it | Not ideal—plan your breaks |
Target Times
| Level | Time | Notes |
|---|---|---|
| Elite | 2:00-3:00 | Minimal breaks, strong pace |
| Competitive | 3:00-4:30 | Planned brief breaks |
| Recreational | 4:30-6:30 | Multiple rest pauses |
| First-timer | 6:30-9:00 | Whatever it takes |
Mental Strategies
Sandbag Lunges are as much mental as physical. Your legs will scream for you to stop.
Breaking It Down
- Focus on 25m: Not the full 100m—just get to the next marker
- Count lunges: Sets of 10, not the full 70+
- One at a time: This lunge, then the next one
When It Gets Hard
- Take a standing pause—3 breaths, then continue
- Slow your pace rather than stopping completely
- Remember: Wall Balls are the last station, then you're DONE
- The finish line is getting closer with every lunge
Training for Sandbag Lunges
Key Workouts
- Distance work: 100m with race-weight sandbag (or heavier)
- Fatigued practice: Lunges after running and other stations
- Heavy short sets: 4 x 25m with heavier bag
- Bodyweight lunges: High-rep sets for endurance
Leg Strength Exercises
- Walking lunges: With and without weight
- Bulgarian split squats: Single-leg strength
- Step-ups: Unilateral power
- Front squats: Core and quad endurance
- Goblet squats: Similar loading pattern
Simulation Workouts
- Workout A: 1km run → Sandbag lunges 50m → 1km run → Lunges 50m
- Workout B: Farmers carry 100m → Sandbag lunges 50m (repeat 2x)
- Workout C: Full HYROX simulation with lunges in sequence
Building Capacity
- Start with 50m and build to 100m+ weekly
- Track your 100m time to measure progress
- Practice both fresh and fatigued
- Train with race weight minimum, heavier if possible
Race Day Execution
Approaching the Station
- Arrive from Run 7 with controlled breathing
- Assess the sandbag position before lifting
- Get the bag on shoulders efficiently
- Set your pace immediately—first lunges establish rhythm
During the Station
- Focus on 25m markers, not the end
- Ensure every knee touches—no-reps are devastating here
- Breathe rhythmically—exhale as you drive up
- Take brief standing pauses as planned
Exiting the Station
- Complete final lunge past the line
- Remove sandbag carefully—don't rush
- Shake out legs immediately
- Run 8 is your last run—use it to recover for Wall Balls
Doubles Strategy
In Doubles, partners share the 100m distance:
- 50m/50m: Each partner does half
- 25m rotations: More frequent switches
- Strength-based: Stronger legs does more distance
The non-working partner should prepare to receive the sandbag smoothly at the transition point.
Race Day Checklist
- ☐ Sandbag position practiced
- ☐ Rest strategy planned (every 25m, etc.)
- ☐ Moderate stride length
- ☐ Back knee touches ground every rep
- ☐ Chest up, eyes forward
- ☐ Standing pauses when needed, not complete stops
- ☐ Focus on 25m chunks, not 100m
What's Next: Wall Balls
After Sandbag Lunges, you'll run your eighth and final 1km before Wall Balls. The transition: your legs are destroyed from lunges, and now they need to do 100 squat-throws. Use Run 8 to mentally prepare—the finish line is in sight.
Frequently Asked Questions
Frequently Asked Questions
Open Women use a 10kg sandbag, Open Men use 20kg. Pro Women use 20kg, Pro Men use 30kg. The sandbag is carried on your shoulders for 100m of walking lunges.
Yes, the back knee must make contact with the ground on every rep. This is strictly judged—no-reps will be called if your knee doesn't touch down. However, you don't need to pause at the bottom.
Across your shoulders in a back rack position. The bag should sit behind your neck, draped over both shoulders. Keep your hands on the bag for stability but don't squeeze too tight—save your grip.
Yes, you can stop and stand with the sandbag on your shoulders. You cannot put the bag down—it must stay on your body. Brief standing breaks with the bag are better than grinding to failure.
Calculate Your HYROX Splits
Use our pace calculator to plan your running and station times based on your goal finish time.