Sandbag Walking Lunges: 100m Strategy

Where the station sits

Sandbag Lunges are workout station seven in Singles. They follow the seventh designated 1 km run and Farmers Carry; after them comes the eighth run and then Wall Balls. The station distance is 100 m. Current Singles loads are Women 10 kg, Women Pro/Men 20 kg and Men Pro 30 kg. The original description incorrectly said seven other stations were already complete.

HYROX^® Singles Rulebook 2026/27

Current movement standard

The sandbag must remain on both shoulders. A bear hug or Zercher-style front carry is not the current race standard. Start upright behind the line. On each lunge the trailing knee must touch the floor, and the repetition finishes with knees and hips extended before the next step. Steps must alternate. At the finish, the athlete crosses the line fully upright; violations can bring distance penalties.

HYROX^® Singles Rulebook 2026/27

Technique within the rules

Choose a step length that allows controlled knee contact, balance and full extension. The rulebook does not prescribe a universal torso angle, front-shin position, foot width, breathing count or step cadence. Keep the bag on both shoulders and hands on it as required; do not change to a front carry because fatigue develops. If a repetition is not valid, follow the judge’s instruction rather than rushing onward.

HYROX^® Singles Rulebook 2026/27

Pacing and course layout

The rulebook specifies 100 m but event layout and lane lengths can vary. Do not assume every race is exactly 50 m out and 50 m back or use one turn strategy as universal. Use course markings and judge directions. Practise a sustainable opening and legal rhythm, but no reliable source reviewed validates a 20-second half difference, 40-second blow-up threshold or a fixed no-break strategy for all athletes.

HYROX^® Singles Rulebook 2026/27

Training and safety

Progress from unloaded split-stance and lunge control to an appropriate sandbag load, distance and fatigue context. Increase one main variable at a time and preserve the official standard. Race-load exposure can be useful when appropriate but is not required from the first session. Sets, weekly frequency and progression depend on experience, total running/strength load, symptoms and recovery. Stop for pain, dizziness or loss of safe control.

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

Frequently Asked Questions

Where must the sandbag be carried?

On both shoulders for the current Singles Sandbag Lunge standard; a front bear hug is not the race position.

HYROX^® Singles Rulebook 2026/27

Must the knee touch the floor?

Yes. The trailing knee must visibly touch, followed by full hip and knee extension before the next step.

HYROX^® Singles Rulebook 2026/27

Is the course always 50 m out and back?

No universal lane layout is guaranteed. Follow the markings and officials at the event while completing the prescribed 100 m.

HYROX^® Singles Rulebook 2026/27

How should I train the station?

Build legal repetitions and controllable distance progressively, then add suitable load and fatigue. No universal weekly dose or pace is established.

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

Marketing text preserved unchanged

The first 50 meters should feel almost comfortable relative to your maximum effort. Your target is a stride rate and carry position you know you can hold for the full 100 meters, not a pace that feels good at meter 10. Repz recent seasons of race data consistently shows that athletes who post the fastest Station 7 splits have a first-half-to-second-half pace differential of 20 seconds or less[^6]. Athletes who blow up in the second half (second 50 meters taking 40+ seconds longer than the first) almost always started too fast.[^4]