100 Wall Ball Test
Unbroken 100 wall ball reps for time at race weight (6 kg / 4 kg) and race target (10 ft / 9 ft).
Wall ball-specific endurance — the most-feared Hyrox station for first-timers.
Any Hyrox athlete preparing for race day. The wall ball is often where races are won or lost in the final 10 minutes.
The workout
- Warm-up: 10 air squats + 10 wall ball technique reps
- Test: 100 wall balls for time at race weight (6 kg men / 4 kg women) and race target (10 ft men / 9 ft women)
Scoring
Total time from rep 1 to rep 100. Tracks both unbroken capacity and broken-set pacing.
Benchmark times
| Tier | Men | Women |
|---|---|---|
| Elite | Sub-5:00 | Sub-5:30 |
| Competitive | 5:00-7:00 | 5:30-7:30 |
| Good | 7:00-9:00 | 7:30-9:30 |
| Beginner | 9:00+ | 9:30+ |
Program notes
- Practice 1× per week during prep.
- Strategy: 25-25-25-25 with 6-second pauses is the most common race-day split.
- Tall athletes (6'2+) typically take 60-90 seconds longer than average — accept it, train it.
- Don't squat-only — the throw and the squat-back-up rhythm both fatigue.
Frequently asked questions
What's a good 100 wall ball time?
Sub-7 minutes (men) or sub-7:30 (women) is competitive. Sub-5 is elite. Sub-10 is solid for first-timers.
How do I improve my wall ball time?
Practice 100-rep sets weekly, broken into 25-25-25-25 with 6-second breaks. Build to unbroken 50-rep capacity over 4-6 weeks. Don't sacrifice form for speed.
Related Hyrox workouts
- Full Hyrox Simulation — The complete Hyrox race format performed in training as a benchmark and race-pace dress rehearsal.
- Compromised Running Test (1k Run + Station + 1k Run) — 1 km run, then 100 wall balls (or chosen station), then immediately another 1 km run. Tests recovery from station fatigue.
Use the calculator to track progress
Run your improving 5K times and station benchmarks through our Hyrox time calculator to see how each fitness gain translates to your projected race finish.