Station 8 of 8
Hyrox Wall Balls 100 reps
100 wall balls to a target: a squat, then a throw to the line. The ball and target height depend on the division and category.
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 | 4 kg to 2.7 m | 5:55 | 6:31 |
| Open Men | 6 kg to 3 m | 6:15 | 6:53 |
| Pro Women | 6 kg to 2.7 m | 7:06 | 7:49 |
| Pro Men | 9 kg to 3 m | 7:30 | 8:15 |
What a faster Wall Balls is worth
Take 30 seconds off a fresh Wall Balls 100 reps 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
Break the reps into sets before you need to, with short rests you decide in advance. Catching the ball straight into the next squat saves a second on every rep.
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