HYROX sandbag lunges: distance and movement rules
Station seven and its loads
Farmers carry and run seven come before the lunges. Run eight then leads to wall balls. Standard Singles uses these loads for 2026/27:
| Division | Sandbag | Distance |
|---|---|---|
| Women Open | 10 kg | 100 m |
| Women Pro | 20 kg | 100 m |
| Men Open | 20 kg | 100 m |
| Men Pro | 30 kg | 100 m |
These are Singles requirements. Consult the separate rulebook for Doubles, Relay or Adaptive participation.
What makes a legal lunge?
Start upright with both feet behind the line. Alternate legs, make clear contact between the trailing knee and the ground, and finish each repetition standing with hips and knees fully extended. Nearly touching the ground is not enough.
You may pause with both feet parallel between repetitions, but may not take extra steps or shuffle forward. At each lane end, the leading foot must completely cross the line. You do not have to lunge around the turn; restart the next working section with both feet behind its line.
The sandbag must stay fully supported on both shoulders while working. Do not unload it onto the floor, a barrier, your feet or another surface for a rest. After completing the distance, return it to the marked area. Section 8.7 includes the full movement and penalty rules.
Practising the movement
Separate technique practice from a full-distance test. Start with a distance and load that allow clear knee contact, controlled steps and full extension. Short sections with recovery are an adjustable training option; they are not the race's rest rule.
Practise the both-shoulder position with the equipment you will use. A dumbbell or barbell lunge is a different loading setup, so do not assume it reproduces the sandbag station exactly. Add distance gradually within your existing training rather than prescribing a maximal 100 m effort every week.
See lunge weights and the finish line.
Questions
Must my back knee touch the floor?
Yes. The trailing knee must clearly contact the ground on each lunge.
Can I carry the sandbag on one shoulder?
Not under the 2026/27 standard Singles rule: the sandbag must remain fully supported on both shoulders.
Can I walk between lunges?
No. Extra steps and shuffles between repetitions are not permitted. You may stop with both feet parallel before the next lunge.
Source
Official HYROX® Singles rulebook 2026/27, sections 4.1 and 8.7.
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