200 m Walking Lunges with Sandbag
Continuous 200 m of walking lunges with a sandbag — 2× the Hyrox sandbag lunges distance to build fatigue tolerance.
Quad and glute endurance under sustained sandbag load — the limiting factor for many sub-90 racers.
Hyrox athletes 4-12 weeks from race day. The sandbag lunge is one of the highest-bleed stations on race day.
The workout
- Warm-up: 10 air squats + 20 bodyweight lunges
- Test: 200 m walking lunges with sandbag at race weight (20 kg men / 10 kg women) — no setting it down
Scoring
Total time. The challenge is to complete it without setting the sandbag down — a single drop reveals where your station endurance ends.
Benchmark times
| Tier | Men | Women |
|---|---|---|
| Elite | Sub-8:00 | Sub-9:00 |
| Competitive | 8:00-11:00 | 9:00-12:00 |
| Good | 11:00-14:00 | 12:00-15:00 |
| Beginner | 14:00+ | 15:00+ |
Program notes
- Practice 1× per week during prep.
- Build to 200 m unbroken over 4-6 weeks if you can't manage it the first time.
- Race-day sandbag lunge is 100 m — completing 200 m in training builds the buffer.
Frequently asked questions
How do I train for Hyrox sandbag lunges?
Walking lunges with a sandbag at race weight, weekly. Build to 200 m unbroken over 4-6 weeks. Practice the 'small steps, knee touches gently, push through heel' rhythm.
Is 100 m of walking lunges hard?
Yes — sandbag lunges are one of the most-feared Hyrox stations. The 100 m race distance feels like 200 m at the end of a 70-minute race. Train the volume in advance.
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.