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
Race split is the median athlete in each field last season, from real results. Fresh is the same effort done on its own. Pro athletes are fitter than the Open field, so a Pro time can be quicker even where the load is heavier.
| Category | Load | Fresh | Race split |
|---|---|---|---|
| Open Women | 10 kg | 4:40 | 5:08 |
| Open Men | 20 kg | 4:40 | 5:08 |
| Pro Women | 20 kg | 4:45 | 5:14 |
| Pro Men | 30 kg | 4:35 | 5:03 |
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