HYROX station guides: Wall balls

This is it – the final station. You’ve pushed sleds, pulled weight, rowed hard, and carried heavy. Now all that stands between you and the finish line is 100 Wall Balls. Simple, right? Not quite.

The wall ball station is the ultimate test of full-body fatigue, movement efficiency, and mental toughness. Nail your pacing and technique here, and you’ll cap off your race with strength and confidence.

Want to nail your form on every HYROX station? Get dialed in with our full series:

• HYROX Running
• SkiErg
• Sled Push
• Sled Pull
• Burpee Broad Jumps
• Farmers Carry
• Sandbag Lunges
• Rowing

Looking for a complete training solution? Centr is the only place to find HYROX-certified programs to help you prep, recover, and stay race-ready.

Why Wall Balls make you a better athlete

Wall Balls are a deceptively challenging movement that tax your muscular endurance, coordination, and aerobic capacity – all while demanding near-perfect squat mechanics. They’re a compound, cyclical movement that leaves no room for sloppy reps, especially under race-day pressure. But they deliver big athletic benefits:

• Strengthens legs, glutes, and shoulders

• Trains hip-to-shoulder power transfer

• Demands proper squat depth and posture under load

• Enhances movement rhythm and breathing control

HYROX Wall Balls reps

Wall balls are measured in reps – not distance – and there’s only one number you need to focus on: 100.

• 100 reps for all divisions

• Women Open: 4kg ball (white marking)

• Women Pro, Men Open: 6kg ball (grey marking)

• Men Pro: 9kg ball (black marking)

You’ll also be throwing your ball to a different height depending on your division. This is good to know so your training can replicate race-day conditions.

• All Women’s divisions: 2.7 meters

• All Men’s divisions: 3 meters

Official HYROX Wall Ball rules

This close to the finish line, it’s tempting to speed through. But every no-rep costs time and energy. You’ll be running on fumes, your brain might not be as sharp as it was on the start line – so lock in on these standards to avoid heartbreak at the final hurdle.

• It is the racer’s responsibility to ensure they have selected the correct weight of wall ball relevant to their division.

• The racer must start by standing tall (hips and knees extended), holding the wall ball with both hands i.e. it is not permitted for racers to pick the wall ball up from the ground and immediately throw it at the target.

• The racer then squats below parallel and throws the ball (with both hands) as they stand up, striking the correct target on the wallball rig – this is counted as one repetition.

• Each wall ball throw must strike the designated target i.e. female racers must hit their target in the strike zone, male racers must hit their target in the strike zone.

• After the ball touches the target, the racer either catches the ball and initiates the movement again or alternately, the racer allows the wall ball to hit the ground before starting the movement again i.e. standing tall, hips and knees extended before commencing the squat. Racers are not permitted to catch the ball after it bounces and continue with the next repetition.

• At the bottom position of the squat, the racer’s hips must descend lower than their knees (also known as; below parallel or below 90°)

• Where no digital targets are in use, racers may only proceed to the Finisher Stage once their Judge confirms that 100 valid Wall Ball repetitions have been completed.

• Racers are permitted to remove their shoes once they arrive at their designated target. The racer must place the shoes under the rig. After completing 100 valid wall balls the racer is required to take their shoes with them to the Finisher Stage – racers are not permitted to return to the wall ball area after completing their race.

• Racers must NOT run underneath the wall ball rig when making their way to the Finisher Stage – they must go via the outside of the wall ball rig.

Penalties:

• Breaching any of the above rules will result in a ‘no rep’ call.

How to nail your Wall Balls form

Form matters more than ever. These are the final reps of your race – fatigue is high, focus is critical. Smart, efficient technique keeps you moving.

Setup:

• Stand facing the target with feet shoulder-width apart

• Hold the ball at chest height with elbows tucked

• Eyes on the target to maintain posture

Movement:

• Initiate with a full-depth squat

• Drive up through heels, extending hips and knees

• Use momentum to throw the ball to the target

• Catch smoothly, absorb the force, and cycle into the next rep

• Stay smooth, not rushed. The more rhythm you build, the easier the volume feels.

Best exercises to improve Wall Balls performance

This is a high-volume, high-fatigue movement. Your prep should build leg stamina, shoulder endurance, and squat mechanics.

• Dumbbell thrusters

• Dumbbell front squats

• Wall ball EMOMs (every minute on the minute) – aim for large volumes of unbroken reps with short rests

• Overhead med ball tosses

Pacing tips for the HYROX Wall Balls

When you’re gassed, wall balls can feel never-ending. Break them up intelligently and stay strict with form to avoid penalties.

Our tip: Break it down – 25, 15, 10, 5 – and stay sharp with your form, ensuring your thighs hit parallel on each squat. No one wants a 'no rep' call from the judges when you're this close to the finish line.

• Focus on breathing every rep or two

• Keep elbows tight to avoid shoulder burnout

• Use short, intentional breaks – don’t wait for failure

Common Wall Balls mistakes to avoid

Even one no-rep this close to the finish can be demoralizing. Clean technique and mental focus matter here more than ever.

• Rushing and cutting squat depth

• Letting the ball fall out of your hands between reps

• Misjudging target height under fatigue

• Taking too long to reset between sets

How to work Wall Balls into your training

Build volume and form under fatigue by including wall balls in conditioning pieces, finishers, and race-simulation workouts.

• High-rep AMRAPs with wall balls as the base

• Couplet workouts like wall balls + rowing or burpees

• Tabata-style intervals for sprint sets

• Pyramid sets (10-20-30-20-10) to train pacing

Get race-day ready: Wall Balls workout

This descending ladder keeps intensity high while training control under fatigue. Stack this burner onto the end of your workout – simulate race-day conditions by performing Wall Balls when your body is fatigued.

For time:

• 40 wall balls

• 30 wall balls

• 20 wall balls

• 10 wall balls

Rest 60 seconds between sets. Focus on clean reps, deep squats, and no dropped balls. Time yourserlf for the full 100 so you have a point of reference for race day pacing.

The best HYROX training program

Centr is your one-stop shop for certified HYROX training. Whether you’re weeks out or in recovery mode, there’s a program to meet you at every stage:

• HYROX Prep Programs: Build skill, capacity, and confidence for race day
• HYROX Recovery: Bounce back smarter post-race
• HYROX Sustain: Stay strong in your off-season

Train smarter. Race stronger. Stay ready. Start with 7 days free on Centr.

Want more HYROX in your life?

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• New to HYROX? Here’s everything you need to know