HYROX lunges for women: weights and movement rules
Women's Singles loads
| Division | Sandbag | Distance |
|---|---|---|
| Women Open | 10 kg | 100 m |
| Women Pro | 20 kg | 100 m |
These are race loads, not mandatory starting weights for training. Moving from Open to Pro doubles the prescribed sandbag load while keeping the distance unchanged. Choose your division based on your preparation rather than assuming that a specific race time proves readiness for the heavier load.
Position in the race
Run seven leads to sandbag lunges. After completing the station, athletes run the eighth segment and then complete wall balls before the finish. Lunges are not station eight, and there is no running segment after wall balls. See the full HYROX® distances.
Movement standards
The 2026/27 rulebook requires the sandbag to remain fully supported across both shoulders. Advice to alternate a single-shoulder carry does not match this standard. The trailing knee must clearly touch the ground; approaching the ground is insufficient. Extend the hips and knees fully at the top, alternate the leading leg and avoid extra steps between repetitions.
Read section 8.7 for the complete judging and penalty procedure, and follow the race briefing and judge's instructions. A training variation is not automatically permitted during the race. See lunge weights across divisions for broader context.
Preparing for the chosen load
Begin with a load and distance that let you practise the required position and movement. Bodyweight lunges or a lighter sandbag may be useful starting options. Progress only when you can maintain control; a fixed number of weeks or an intermediate 15 kg bag is not a requirement for every athlete.
Keep early practice short enough to observe your technique. Once familiar with the movement, you can add a controlled run before a short lunge segment as a rehearsal. This is an adjustable training example, not a requirement to do every session under fatigue. Record load, distance, rest and whether the required movement remained consistent.
Questions
Do Women Open and Women Pro use the same sandbag?
No. Standard Singles 2026/27 uses 10 kg for Women Open and 20 kg for Women Pro, both over 100 m.
Can I switch the sandbag from one shoulder to the other?
That advice does not match the 2026/27 standard: the sandbag must remain fully supported across both shoulders.
Does the back knee actually have to touch the ground?
Yes. The trailing knee must clearly contact the ground; nearly touching is insufficient.
Source
Official HYROX® Singles rulebook 2026/27, sections 1, 4.1 and 8.7. Training suggestions are examples to adapt, not official competition rules.
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