Wall Ball Alternatives

Know the exact station

Current Singles prescribes 100 Wall Balls. Women Open use 4 kg to a 2.70 m target; Women Pro use 6 kg to 2.70 m; Men Open use 6 kg to 3.00 m; Men Pro use 9 kg to 3.00 m. A valid repetition requires the prescribed squat depth and the ball touching the designated target. Check your division rather than using one men’s or women’s load for everyone.

HYROX^® Singles Rulebook 2026/27

What alternatives can and cannot do

An alternative can train squatting, leg drive, overhead pressing, repeated effort or coordination. It does not reproduce the ball’s flight, catch, target contact, judging or exact rhythm. Use alternatives when access is limited, then obtain actual ball-and-target practice before racing when possible. No exercise has been proven a universal one-for-one replacement.

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

Seven useful options

Options include goblet squat to push press, dumbbell or barbell thruster, landmine squat to press, controlled squat jump with reach, single-arm squat to press, a safe medicine-ball or soft-ball throw in an approved area, and machine intervals followed by a squat-to-press. Each trains selected components. Choose by purpose, equipment, skill and joint tolerance.

ACSM resistance-training position stand 2026 · ACE bodyweight squat guide

Build a safe session

Warm up the squat and press patterns. Use a load and repetition count that preserve control, then rest enough to repeat the intended quality. Do not throw sandbags or hard implements at improvised walls, fixtures or low ceilings. Do not use an unstable anchor or overhead marker. Stop when landings, squat control or overhead position deteriorate.

ACSM resistance-training position stand 2026 · ACE bodyweight squat guide

Progress toward specificity

Progress one main variable at a time: technique, repetitions, load, target accuracy, reduced rest or pre-fatigue. More fatigue is not automatically more specific. Closer to racing, replace some alternative work with legal Wall Balls at your division load and target. Training doses should reflect current capacity and total weekly running and pressing load.

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

Frequently asked questions

What are the current Singles loads?

Women Open 4 kg, Women Pro 6 kg, Men Open 6 kg and Men Pro 9 kg, with sex-specific targets in the current rulebook.

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

Can thrusters replace Wall Balls?

They train squat-to-press components but omit ball flight, catch, target contact and judging.

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

What if I have no target?

Train components safely, then seek access to a legal target before racing rather than improvising an unsafe marker.

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

How many alternative repetitions should I do?

There is no universal weekly number. Use a dose that preserves technique and fits total training load.

ACSM resistance-training position stand 2026

Should I use race load for every set?

No. Race-load exposure supports familiarity; lighter or heavier work may serve a different goal when programmed appropriately.

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