HYROX Sandbag Lunges: Weights, Rules, Technique, and How to Train Them
Photo: Dan Fahey, Gritty Soldier
By the time you reach the sandbag lunges, you have run 6 kilometers, pushed and pulled a sled, done 80 meters of burpee broad jumps, rowed a kilometer, and carried kettlebells for 200 meters. Now you put a sandbag on your shoulders and lunge 100 meters. Then you still have a run and 100 wall balls left.
Station 7 does not look like much on paper. In practice, it is where a lot of races fall apart, because it destroys the legs you need for the last kilometer and the wall balls. The good news is that it is also one of the easiest stations to train at home.
HYROX Sandbag Lunge Weights
| Division | Sandbag | Distance |
|---|---|---|
| Women Open | 10 kg (22 lb) | 100 m |
| Men Open and Women Pro | 20 kg (44 lb) | 100 m |
| Men Pro | 30 kg (66 lb) | 100 m |
Doubles teams use the same sandbag as the matching singles division and split the distance. See our HYROX Doubles guide for how to divide the work.
The Rules (2026/27 Rulebook)
- The bag stays on both shoulders. The sandbag must be fully supported on both shoulders the whole time. You cannot set it on the ground, a barricade, or your feet to rest.
- The trailing knee must clearly touch the ground. Every rep. A hover is a fault.
- Stand tall between reps. Each rep finishes with knees and hips fully extended.
- You can pause, but only standing. You can lunge continuously or stop between lunges with both feet parallel on the ground. No extra steps or shuffles between reps.
- Cross the lines. Your front foot has to fully cross the line at each end of the lane and at the finish.
Penalties
- Movement fault: a warning the first time, then a 15-second penalty.
- Taking the bag off your shoulders: 15 seconds per infringement.
- Not returning the bag to the correct area: 30 seconds.
- Wrong weight: repeat the whole station, or disqualification.
From the Pro Division
Austen's Race Pointers
Battle Bunker founder Austen Alexander is a veteran and HYROX Pro racer. His advice holds whether it is your first race or your fiftieth:
- Don't go out too hot. The first run and the SkiErg feel easy because you are fresh. That is the trap. Hold back early and you will still have legs when the race really starts.
- Slow is smooth, and smooth is fast, especially with your cardiovascular system. Once your heart rate is pinned in the red, getting it back down costs far more time than staying steady would have.
- Take breaks as needed. Do not try to go unbroken on every station. A short planned break on the sleds, the lunges, or the wall balls costs seconds. Blowing up costs minutes.
Sandbag Lunge Technique
Set the bag high and tight
Center the bag across your upper back and shoulders like a barbell back squat, and pull it down into your traps with both hands. A loose bag shifts with every step and costs you balance. Some athletes prefer the bag slightly forward over the shoulders; test both in training and choose one before race day.
Pick a step length and keep it
Too short and your front knee shoots forward, loading your quads and making each rep slower. Too long and you lose balance and struggle to stand up. A step that puts both knees near 90 degrees at the bottom is the sweet spot for most people.
Touch, do not slam
The knee has to clearly touch. It does not have to crash. A controlled touch protects your knee and keeps the judge happy.
Drive through the front heel
Push the floor away through the whole front foot, staying tall through your chest. Leaning forward puts more of the work on your lower back.
Breathe on a rhythm
One breath per lunge, or one breath in on the way down and out on the way up. Rhythm keeps you moving and stops you from holding your breath until you have to stop.
Plan your sets
Decide before race day. Most athletes are faster with planned sets, like 4 x 25 meters with a 5 to 10 second standing pause, than by forcing it unbroken. Short planned pauses beat one long unplanned stop.
The Skirmish Training Sandbag
Adjustable from 20 to 40 lb, so it covers the 10 kg (22 lb) race bag and lets you train heavier. 1000D Cordura, made in the USA, $89.
Shop the SkirmishHow to Train HYROX Sandbag Lunges
Phase 1: Own the Movement (Weeks 1 to 3)
Bodyweight or light walking lunges, 3 to 4 sets of 20 to 30 meters, twice a week. Focus on knee touches, standing tall, and a consistent step. Add split squats and step-ups for strength.
Phase 2: Load and Distance (Weeks 4 to 6)
Race-weight sandbag. Work up from 4 x 25 meters to 2 x 50 meters to 100 meters unbroken. Add a weighted vest to your step-ups to build single-leg strength.
Phase 3: Compromised Lunges (Weeks 7 to 10)
This is the race-specific phase. You never lunge fresh in HYROX, so stop training it fresh.
- Carry into lunges: 200 m farmers carry, then 100 m sandbag lunges, then 1 km run. 2 to 3 rounds.
- Run sandwich: 1 km run, 50 m lunges, 1 km run, 50 m lunges, 1 km run.
- Back-half simulation: Row 1,000 m, farmers carry 200 m, sandbag lunges 100 m, 1 km run, 100 wall balls. Note how your run and wall balls feel after the lunges.
For more race-style sessions, see our HYROX race-simulation workouts.
Overload Option
Once a week in phases 2 and 3, lunge 50 meters with a bag 5 to 10 kg heavier than your race weight. Race weight will feel lighter afterward. Keep these sets short and your form strict.
The Raider Training Sandbag Kit
Filler bags let you load it to about 44 lb for Men Open and Women Pro, 66 lb for Men Pro, or up to 80 lb for overload work. Made in the USA, $139.97.
Shop the RaiderCommon Mistakes
- Hovering the knee. You get one warning, then penalties. Touch every rep in training so it is automatic on race day.
- Shuffling between reps. Extra steps are not allowed. Pause with feet parallel, then lunge.
- Dropping the bag to rest. 15 seconds every time. Rest standing with the bag on your shoulders instead.
- Going out too fast. Sprinting the first 25 meters and then stopping for 30 seconds is slower than a steady pace.
- Only training it fresh. The station is hard because of what comes before it. Train it after carries and runs.
HYROX Sandbag Lunge FAQ
How heavy is the HYROX sandbag?
10 kg for Women Open, 20 kg for Men Open and Women Pro, and 30 kg for Men Pro, under the 2026/27 rulebook.
How far are the HYROX sandbag lunges?
100 meters of walking lunges.
Does your knee have to touch the ground in HYROX lunges?
Yes. The trailing knee must clearly touch the ground on every rep.
Can you put the sandbag down during HYROX lunges?
No. The bag must stay supported on both shoulders. Taking it off is a 15-second penalty each time. You can pause standing with both feet parallel.
Can I train HYROX lunges at home?
Yes. All you need is a sandbag at race weight and 25 meters of space. It is one of the easiest HYROX stations to train without a gym.
Source: HYROX 26/27 Singles Rulebook. Battle Bunker is not affiliated with HYROX.
