HYROX lunge weight: sandbag loads and race rules
Sandbag weights by division
| Division | Sandbag | Distance / repetitions |
|---|---|---|
| Women Open | 10 kg | 100 m |
| Women Pro | 20 kg | 100 m |
| Men Open | 20 kg | 100 m |
| Men Pro | 30 kg | 100 m |
Women Pro and Men Open use the same 20 kg sandbag. Pro increases the load by 10 kg compared with Open for each sex; the station remains 100 m. In Doubles, the distance is shared by the team. Mixed Doubles uses a 20 kg sandbag for both partners.
Relay and Adaptive have their own rulebooks. Do not assume a Singles table describes every event category.
Where the lunges come in the race
The order is run seven, 100 m sandbag lunges, run eight, then wall balls. Lunges are not station eight, and there is no further kilometre after wall balls. See the complete HYROX® distances.
What counts as a valid lunge?
Under the 2026/27 Singles rules, the trailing knee must clearly touch the ground. Finish each repetition standing tall with hips and knees extended, and alternate legs. You can pause with both feet parallel on the ground, but cannot add steps or shuffles between repetitions.
The sandbag must remain fully supported on both shoulders. It cannot be put on the floor, barricades, feet or another surface to remove the load during the station. The old advice to carry it on one shoulder and swap sides does not match this rulebook.
Follow the marked boundaries and turning instructions. After completing the distance, return the bag to the designated area. For Doubles, read the separate changeover rules as well.
Preparing for your division
Start with a load and distance that let you demonstrate the movement standard consistently. Practise the bag position, controlled knee contact and full extension before trying a fatigued effort. Add distance or load gradually rather than increasing both in every session.
A set of bodyweight lunges or a shorter loaded carry is a training drill, not an equivalent race result. Record the sandbag mass and distance when comparing sessions. The 100 m target does not mean 100 repetitions: step length changes the number of lunges.
Questions
What sandbag do Open women use?
Women Open use 10 kg for 100 m. Women Pro use 20 kg over the same distance.
Are men's Pro lunges 20 kg or 30 kg?
Men Pro use 30 kg. Men Open use 20 kg.
Can I carry the bag on one shoulder?
The 2026/27 Singles rulebook requires the sandbag to remain fully supported on both shoulders during the station.
Sources
Official Singles rulebook 2026/27, section 8.7, and Doubles rulebook, sections 4 and 8.7.
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