Sandbag
The HYROX sandbag is a sand-filled bag carried over the shoulder during the Sandbag Lunges station (20 kg men / 10 kg women, 100 m). The shifting sand creates unstable loading that challenges core stability and lunge technique under race fatigue.
What a sandbag is
A training sandbag is a flexible bag intended to hold filler and provide external resistance. Construction, handles, dimensions and rated load vary by manufacturer; they are not universal equipment standards. Inspect closures and seams, follow the maker’s loading limit and use a surface suitable for the intended exercise.
HYROX® Singles Rulebook 2026/27 · Rogue sandbag product specifications · ACSM resistance-training position stand 2026
Use in HYROX®
HYROX® uses a supplied sandbag for 100 m of walking lunges at station seven. Current load is division-specific rather than one men’s and one women’s value. The athlete may carry it on one or both shoulders, cannot put it down within the station, and must meet the current lunge standard. Heavier-than-race training and fixed weekly doses are optional programming choices, not requirements or guaranteed advantages.
HYROX® Singles Rulebook 2026/27 · Rogue sandbag product specifications · ACSM resistance-training position stand 2026
FAQ
Are all sandbags the same?
No. Dimensions, materials, handles and capacities vary.
HYROX® Singles Rulebook 2026/27 · Rogue sandbag product specifications · ACSM resistance-training position stand 2026
What load does HYROX® use?
It depends on the current division; consult the current rulebook.
HYROX® Singles Rulebook 2026/27 · Rogue sandbag product specifications · ACSM resistance-training position stand 2026
Must I train heavier than race load?
No. That is an individual programming choice.
HYROX® Singles Rulebook 2026/27 · Rogue sandbag product specifications · ACSM resistance-training position stand 2026
Master the sandbag lunge with Repz - station-specific HYROX® training plans.
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