Sandbag Lunges is the seventh station in a HYROX event. You need to complete 100m of lunges in total.
You will have already run 7km and have completed 6 functional stations (SkiErg, sled push, sled pull, burpee broad jumps, rowing and farmers carries). Following the sandbag lunges, you will have a 1km run and the wall balls station left to complete.
The sandbag lunges primarily target the glutes and thighs. At this late stage in the race, they can feel particularly brutal (as can running 1km straight afterwards!).
The sandbags used for the lunges in HYROX are produced by Centr.
Below is a video from HYROX outlining the exercise…
HYROX Sandbag Lunges Requirements ( weights and distance)
The sandbag lunges requirements, by category, in HYROX are as follows:
Women: 100m with a 10kg sandbag
Women Pro: 100m with a 20kg sandbag
Men: 100m with a 20kg sandbag
Men Pro: 100m with a 30kg sandbag
Mixed Doubles: 100m with a 20kg sandbag
Women Doubles: 100m with a 10kg sandbag
Men Doubles: 100m with a 20kg sandbag
Women Relay: 100m with a 10kg sandbag
Men Relay: 100m with a 20kg sandbag
Mixed Relay: Female members 100m with a 10kg sandbag / Male members 100m with a 20kg sandbag
HYROX Sandbag Lunges Standards
During each lunge, the rear knee MUST touch the ground and lunges must be carried out using alternate knees. You cannot take any steps in between repetitions; however, you may stop after each lunge with both feet on the ground if you prefer this to continuous lunges. Any violations will receive a warning, and a second warning will result in a 5 second penalty.
The athlete’s foot must completely cross all white lines, including the turning points and finishing line.
The sandbag MUST always remain on both shoulders. If you put the sandbag down, you will incur a 5 second penalty. If you put the sandbag down a second time, you will be disqualified. This is worth appreciating; while the exercise is obviously extremely tough on the legs, it can also be quite tough on the arms / elbows, as its quite a lot of weight to be carrying for a period of time.
Doubles – The resting partner walks behind the working partner. If the walking partner obstructs other participants, the team will be issued with a 10m distance penalty.
For more information on the rules around the lunges, you can check the HYROX rulebook for your division.
