hyrox lunges

Sandbag Lunge Race Tips: Station 7

Master HYROX® lunges with proven training strategies, proper form techniques, and race-day tactics to conquer Station 7's challenging 200m workout.

RepzHYROX Training Engine

·March 26, 2026·Updated September 19, 2026·2 min read

Ink illustration: Athlete performing a sandbag lunge

Know the current standard

Singles Sandbag Lunges cover 100 m. Women Open use 10 kg, Women Pro and Men Open 20 kg, and Men Pro 30 kg. The sandbag is placed across both shoulders before starting. Follow the marked lane and current judge instructions.

HYROX^® Singles Rulebook 2026/27

Choose controllable steps

Each repetition requires the rear knee to touch the floor and the athlete to return to full hip and knee extension. Steps progress forward; shuffling or replacing the lead foot without a valid lunge does not create legal distance. Choose a step length that preserves balance and the required positions.

HYROX^® Singles Rulebook 2026/27

Manage the sandbag

Keep the sandbag on both shoulders and under control. If it is dropped or removed contrary to the station rules, the prescribed consequence applies. Resting is allowed in a legal standing position; there is no rule requiring all 100 m without a break.

HYROX^® Singles Rulebook 2026/27

Pace without universal rules

No cadence, stride length, breathing pattern or break schedule is best for everyone. Use early steps that can remain valid as fatigue rises. A planned brief rest can be better than repeated invalid repetitions, but no universal seconds-saved value is established.

HYROX^® Singles Rulebook 2026/27 · ACSM resistance-training position stand 2026

Train progressively

Practise lunges first with controllable load and distance, then progress one variable: load, distance, turns, preceding running or reduced rest. Race-load exposure improves familiarity, while excessive fatigued volume may reduce movement quality. Stop for sharp pain or loss of control.

ACSM resistance-training position stand 2026