The sandbag lunge is station 7 in Hyrox competitions, requiring athletes to complete 100m of lunges while carrying a weighted sandbag. Coming after seven 1,000m runs and six functional stations, proper technique and pacing are crucial for success.

Key Rules:

• Sandbag must be across shoulders before starting
• Back knee must touch ground on each lunge
• Both knees and hips must fully extend when standing
• Athletes can lunge continuously or bring feet together between steps

Sandbag Weights:

• Standard divisions (Men/Women/Doubles): 10kg
• Mixed doubles: 20kg
• Women Pro: 20kg
• Men Pro: 30kg

Benefits:

• Builds unilateral strength
• Improves joint stability
• Enhances balance and coordination
• Develops upper body strength
• Strengthens core muscles

Average Completion Times:

• Elite athletes: 3-5 minutes
• Recreational athletes: 6-8 minutes

Best Training Exercises:

1. Front rack walking lunges
2. Bulgarian split squats
3. Tempo lunges
4. Barbell/dumbbell reverse lunges

Pacing Tips:

• Take short, controlled steps
• Maintain steady breathing
• Keep hold of the sandbag during breaks

Common Mistakes to Avoid:

• Overstriding
• Neglecting mobility work
• Only training bilateral movements

Training Implementation:

• Practice lunge variations 2-3 times per week
• Mix strength and conditioning formats
• Train under fatigue to simulate race conditions

Sample Workout (3 rounds):

• 800m run
• 20m sandbag walking lunge
• 20 wall balls
• 2 minutes rest between rounds

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