Station 8 of 8
Wall Balls — Standards & Technique
The final boss — grip shot, legs shot, and target accuracy becomes the limiter.
Hyrox Wall Balls weights by division
| Division | Specification |
|---|---|
| Open Men | 6kg ball, 3m target |
| Open Women | 4kg ball, 2.7m target |
| Pro Men | 9kg ball, 3m target |
| Pro Women | 6kg ball, 2.7m target |
Common no-reps on Wall Balls
- Hips not breaking parallel in the squat
- Ball not hitting or above the target line
How to execute Wall Balls
- Break into sets early. Plan sets of 15-20 from rep 1. Don't try a big unbroken start — you'll miss reps.
- Squat to a consistent depth. Break parallel clearly every rep. A no-rep costs more than 2 seconds of extra depth.
- Drive the ball with the legs. Power is hip extension — arms only guide the ball.
- Breathe at the top. Inhale as the ball leaves your hands, exhale on the squat catch.
Full technique breakdown
Read the full wall balls 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 Wall Balls? Browse pacing targets by division and age group or try the Hyrox time calculator.