Sandbag Lunges

Walking lunges for 100 m with a sandbag carried across the shoulders or upper back. Coming late in the race, it torches already-fatigued legs.

Standard: A valid rep requires the back knee to make contact with the floor on each lunge, progressing continuously along the 100 m with the sandbag on the shoulders.

In the race: Station 7 of 8, after the seventh 1 km run, over 100 m. Sandbag weight: Hyrox Open women 10 kg, Hyrox Open men 20 kg, Hyrox Pro women 20 kg, Hyrox Pro men 30 kg. In Doubles, partners alternate carrying and lunging over the 100 m.

How to do the Sandbag Lunges

1. Set the sandbag high across your shoulders and hold it snug against your upper back.
2. Step forward into a lunge and lower under control until the back knee touches the floor.
3. Drive through the front foot to stand, then step through into the next lunge.
4. Keep your chest tall and core braced so the load doesn't fold you forward.
5. Settle into a rhythm, resting only briefly if needed while keeping the bag on your shoulders.

Common faults

• Failing to touch the back knee to the floor, which no-reps the step.
• Leaning the torso forward and letting the sandbag pull you off balance.
• Taking overly long strides that stall the drive out of the bottom.
• Letting the bag slip low off the shoulders, making every rep harder.

Scaling & progressions

• Lunge shorter distances with a lighter bag and extend the distance over time.
• Do bodyweight walking lunges first to own the knee-to-floor depth.
• Build single-leg strength with split squats, step-ups and Bulgarian split squats.
• Practise lunging on tired legs by pairing lunge sets with runs or sled work.