TOP 10 — SANDBAG LUNGES

Sandbag Lunges are the seventh station in HYROX, requiring athletes to lunge 100 metres while carrying a sandbag on their shoulders. Men use a 20kg (Pro) or 10kg (Open) sandbag, while women use a 10kg (Pro) or 10kg (Open) sandbag. This station is a severe test of leg endurance, balance, and mental toughness so late in the race.

The fastest sandbag lunge times in HYROX are around 2:30–3:30 for elite men and 3:00–4:30 for elite women. The lunging distance of 100 metres equates to roughly 80–110 lunges depending on stride length. Athletes with strong quadriceps and hip flexors, plus the ability to maintain an upright torso, excel at this station.

Coming as the seventh of eight stations, sandbag lunges punish athletes who have not paced their race effectively. Leg fatigue from the sled push, sled pull, and six preceding kilometres of running makes this station a significant separator between good and great HYROX athletes.

Consider that many of the fastest single-station times are often achieved at the expense of the overall race time. The true elite racers — those finishing in the top 5 overall at Elite 15 events — typically hit the Sandbag Lunges in around 2:54 (men) and 3:09 (women).