Sandbag Lunges HYROX: Technical Guide, Weights and Strategy

The Sandbag Lunges arrive when your legs are already fatigued. Seven kilometers of running and six stations already done. The quadriceps are at their limit, the grip suffered in the Farmers Carry and now you have to put a sandbag on your shoulders and complete 100 meters of lunges with the rear knee touching the ground on each rep.

This station doesn't forgive a lack of specific training. But it also doesn't forgive a lack of strategy. You can have the strongest legs in the RoxZone and still pay dearly if you don't know how to manage the 100 meters.

In this guide you'll understand how the station works, how to position the sandbag, what technical options you have and how to get to the Wall Balls with something left in your legs.

Let's break it down. First the video on how to prepare this station:

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What are the Sandbag Lungges in HYROX?

The Sandbag Lunges are the seventh station of HYROX. They consist of covering 100 meters in lunges loaded with a sandbag on the shoulders, with the rear knee touching the ground on each repetition.

It's the station that demands the most from the lower body in the entire race. Not because of the sandbag's weight, but because of the combination of load, volume of repetitions and accumulated fatigue from everything before. The bag cannot be dropped at any time while you are moving.

Why training Sandbag Lunges makes you a better athlete

They develop functional lower-body strength with a load that demands stability and control. Working them improves:

Quadriceps and glute strength under accumulated fatigue.
Knee and hip stability in unilateral movement.
Lower-body muscular endurance in prolonged efforts.
Full hip extension, key to avoiding no-reps.
The ability to maintain posture when the body wants to stop.

Official distance and weights for Sandbag Lunges in HYROX

The distance is the same for all divisions: 100 meters.

Weights by category:

Sandbag Lunges - HYROX Style

STATION 07 Sandbag Lunges 100 METERS

Women Open · Doubles Women · Women's Relays	10kg
Men Open · Doubles Men · Doubles Mixed · Men's Relays · Pro Women · Pro Doubles Women	20kg
Pro Men · Pro Doubles Men	30kg
Mixed Relays	F 10kg M 20kg

Always take the sandbag that corresponds to your division. Using an incorrect weight requires repeating the entire station or may result in disqualification.

Official station rules

The bag must remain on both shoulders for the entire distance. It is not allowed to lower it while moving.
On every lunge, the rear knee must clearly touch the ground.
The repetition ends with hips and knees fully extended.
Lunges must be alternated (left, right).
No extra steps or "shuffles" may be taken between repetitions.
The front foot must completely cross the white line at the end of each segment.
Lowering the bag while moving: 15-second penalty (1st time) or disqualification (2nd time).

Technique: how to perform it well

How to position the bag

You can lift it with a clean & jerk explosive clean-and-jerk or by wrapping it around the body like a towel. Once up, keep the elbows pointing down and the bag tight to the body to avoid unnecessary neck strain. Chest forward and eyes ahead.

The lunge: two variants

With pause: You touch the ground, stand up, take a brief pause standing and continue. Slower but ideal for managing extreme fatigue.
Continuous: You link lunges without pause. Faster and more demanding, recommended for athletes with a strong strength base or for the first meters.

In both, aim for a 90-degree angle at the knees. Neither very short nor very long lunges.

Common mistakes to avoid

Excessive lean: Leaning forward exhausts the lower back. Keep the torso upright by pulling the elbows down.
Lunge too long: It unbalances you and makes the knee touch more difficult.
Not extending the hip: If you don't reach full extension, the rep doesn't count. If in doubt, bring the feet together briefly at the top.
Small steps in between: Don't take small steps to balance; land firmly and go straight into the next rep or stand and pause.

Race strategy for the Sandbag Lunges

Since you can't drop the bag, divide the 100 meters into manageable blocks (e.g., every 10 lunges). Short standing pauses are more efficient than reaching failure. Use turns to breathe deeply and readjust the bag's position.

If your heart rate is at the limit, prioritize the paused variant to ensure each rep is valid and avoid exhausting no-reps.

How to train Sandbag Lungges for HYROX

Work unilateral strength: Bulgarian split squats and heavy-loaded lunges are fundamental.
Train pause management: Practice controlled sets with scheduled standing rests.
Combine with committed running: Isolated training doesn't work. Do lunges always after running to simulate real fatigue.

Workout of the day

HYROX Sandbag Lunges Session

4 Rounds
400m Run at race pace
50m Farmers Carry (competition weight)
50m Sandbag Lunges (blocks of 10 lunges)
Rest 1:30

Sandbag Lunges: How to survive 100 meters of lunges with accumulated fatigue