Station 7 of 8
Hyrox Sandbag Lunges 100m
100 metres of walking lunges with a sandbag across the shoulders. The back knee touches the floor on every rep.
Typical times and loads
Fresh is a typical time done on its own. Race split is the same effort raced after a run, slowed by typical fatigue, which is what the finish is built from.
| Category | Load | Fresh | Race split |
|---|---|---|---|
| Open Women | 10 kg | 4:40 | 5:08 |
| Open Men | 20 kg | 4:45 | 5:14 |
| Pro Women | 20 kg | 5:36 | 6:10 |
| Pro Men | 30 kg | 5:42 | 6:16 |
What a faster Sandbag Lunges is worth
Take 30 seconds off a fresh Sandbag Lunges 100m and the predicted finish comes down by about 33 seconds. The station is raced tired, so time saved fresh is worth a little more on race day.
One thing that helps
Find a rhythm you can keep for the whole distance. This station takes more out of the final run than any other, so a steady pace here usually beats a fast one.
Before it: Farmers Carry 200m · After it: Wall Balls 100 reps
What would you finish in?
Put in a run and whatever station times you have. The predictor works out every split from your own numbers, with no account needed.
Predict my finish