Wall balls are the final station — 100 reps of a squat-to-overhead throw arriving when you’ve run 7km and completed 7 stations. More races fall apart here than anywhere else.
Station 8 Basics
| Division | Men | Women | Men Target | Women Target |
|---|---|---|---|---|
| Open | 6kg | 4kg | 10ft (3.05m) | 9ft (2.75m) |
| Pro | 9kg | 6kg | 10ft (3.05m) | 9ft (2.75m) |
Technique
- Stand 1–1.5 feet from wall, feet shoulder-width, ball at chest
- Squat to parallel — hip crease below knee
- Explosively extend hips, knees, and ankles
- Push ball upward to target at full extension
- Catch and absorb directly into next squat — use ball’s momentum
- Hip drive not arm press — power from legs, arms guide
- Catch in the squat — don’t catch standing then squat
- Eyes on target — don’t look down
Rep Scheme
| Level | Scheme |
|---|---|
| First-timer | 10 x 10 with 5s rest between sets |
| Intermediate | 5 x 20 or 4 x 25 with 5s rest |
| Competitive | 2 x 50 or unbroken — only if trained |
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Wall Ball Pacing
Break into sets of 10 from rep 1. Consistent sets beat heroic attempts followed by long rests.
Training
Train with a rubber wall ball at race weight — not a sand-filled slam ball, which has different rebound characteristics. You need a ceiling of at least 3.5m and a solid wall.
| Phase | Session |
|---|---|
| Weeks 1–4 | 5 x 15 at race weight, 60s rest |
| Weeks 5–8 | 1km run + 75 wall balls x 2 |
| Weeks 9–12 | 1km run at race pace + 100 wall balls |
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Get race-weight equipment
Wall Ball on Amazon → — train with the exact weight you’ll use on race day.
FAQ
What if I miss the target?
Rep doesn’t count — repeat it. Judges watch every rep. Hit the target consistently in training.
Can I rest with the ball in my hands?
Yes — rest at any point. No time pressure other than your race clock.
Previous station: ← Station 7 — Sandbag Lunges
All stations: Complete guide to all 8 HYROX stations
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Train all 8 stations systematically
Wall balls are covered in our free 12-Week HYROX Training Plan with weekly compromised sessions.