Station 7 of 8
Sandbag Lunges — Standards & Technique
100m of walking lunges with a loaded sandbag across the shoulders.
Hyrox Sandbag Lunges weights by division
| Division | Specification |
|---|---|
| Open Men | 20kg sandbag across the back |
| Open Women | 10kg sandbag |
| Pro Men | 30kg sandbag |
| Pro Women | 20kg sandbag |
Common no-reps on Sandbag Lunges
- Trailing (back) knee not touching the ground — 15-second penalty per infringement
- Not standing tall at the top of each lunge — 15-second penalty per infringement
- Sandbag coming off the shoulders before the rep is complete
- Feet passing each other (must be true walking lunges)
How to execute Sandbag Lunges
- Sandbag high on traps. High position reduces forward lean and protects the lower back.
- Short strides. Keep strides just past hip-width. Long strides burn quads by rep 20.
- Drive through the front heel. Power stays in the glutes when heel pressure leads each rep.
- Mental count of 10-step clusters. 100m is ~70 lunges. Break it into 7 clusters of 10.
Full technique breakdown
Read the full sandbag lunges technique guide for drills, common mistakes, and a training block to improve at this station.
Pacing targets by division
Looking for the time you should hit on Sandbag Lunges? Browse pacing targets by division and age group or try the Hyrox time calculator.