Sandbag lunges are Station 7 — 100 metres of walking lunges with a sandbag on your shoulders after 6km of running and 6 stations. They destroy unprepared athletes.
Station 7 Basics
| Division | Men | Women | Distance |
|---|---|---|---|
| Open | 20kg | 10kg | 100m |
| Pro | 30kg | 20kg | 100m |
Technique
- Sandbag on upper back/shoulders — not on your neck
- Rear knee drops to near floor — front knee stays behind front foot
- Drive through front heel to stand
- Torso upright throughout — leaning forward accelerates fatigue
- Exhale on the drive up — continuous breathing, don’t hold and brace
Common Mistakes
- Going too fast early — first 20m feels manageable, metres 60–80 don’t
- Front knee caving inward — drive knee out actively on every rep
- Training too light — if you train at 10kg and race at 20kg, race day will be brutal. Use an adjustable sandbag and train at race weight.
Training Protocol
| Phase | Session |
|---|---|
| Weeks 1–4 | 4 x 25m at race weight, 90s rest |
| Weeks 5–8 | 3 x 50m at race weight, 2 min rest |
| Weeks 5–8 | 1km run + 100m lunges x 3 |
| Weeks 9–12 | 100m unbroken at race weight |
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Train with race-weight equipment
Adjustable Sandbag on Amazon → — set it to your exact race weight from week 1.
Race Day Strategy
Break into 4 x 25m mentally. Brief 3–5 second pauses are faster than full stops. In the final 20m, push — the wall balls are next and they’re the last station.
FAQ
Can I rest the sandbag on the floor?
Yes — no penalty beyond time lost. Plan breaks rather than collapsing.
Previous station: ← Station 6 — Farmers Carry
Next station: Station 8 — Wall Balls →
All stations: Complete guide to all 8 HYROX stations
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Train Station 7 in context
Sandbag lunges are in our free 12-Week HYROX Training Plan with progressive loading and compromised sessions.
