Wall Balls

The final station: repeated squat-and-throw reps driving a medicine ball up to a target on the wall. After 8 km of running and seven stations, 100 reps here is a brutal finish.

Standard: A valid rep needs the hips to drop below the knees in the squat and the ball to strike the correct division target; the racer starts each rep standing tall with hips and knees extended.

In the race: Station 8 of 8 and the last effort, after the eighth 1 km run. It is 100 reps for every division. Ball weight and target height: Hyrox Open women 4 kg to a 2.70 m target, Hyrox Open men 6 kg to 3.00 m, Hyrox Pro women 6 kg to 2.70 m, Hyrox Pro men 9 kg to 3.00 m. In Doubles, the 100 reps are shared between partners.

How to do the Wall Balls

1. Stand tall holding the ball at chest height, feet about shoulder-width apart.
2. Squat until your hips drop clearly below your knees, keeping the chest up.
3. Explode up through the legs and hips, using that drive to launch the ball at the target.
4. Guide the ball to strike the centre of your target, then catch it or let it drop and reset.
5. Break the reps into planned sets (for example 15s and 20s) with short, strict rest to avoid a total stall.

Common faults

• Not hitting depth so the hips fail to drop below the knees, drawing a no-rep.
• Missing the target or striking below the strike zone.
• Throwing mostly with the arms instead of driving the ball up with the legs.
• Going unbroken too early and grinding to a halt with reps still to go.

Scaling & progressions

• Use a lighter ball or a lower target while grooving depth and timing.
• Practise the squat and throw as separate pieces, then combine them.
• Build leg endurance and a strong overhead throw with thrusters and front squats.
• Do broken sets under fatigue so race-day pacing and rest feel familiar.