Training, Technique, and Race Day Execution
As HYROX coach and athlete, I can tell you that mastering the wall ball can make or break your performance. HYROX competitions are a test of endurance, strength, and mental fortitude, and the 100 wall balls at the end are one of the most gruelling elements. This guide will walk you through every step you need to take to not only survive the wall balls but to dominate them—both in training and on race day.
Why Wall Balls Matter in HYROX
HYROX is a unique race that combines running and functional fitness. Each workout station is challenging, but the wall balls are especially punishing because they come at the end, when your body is already fatigued from running 8 kilometres and completing seven other workout stations.
In HYROX, you’re required to complete 100 wall balls with a 4 kg medicine ball for women and a 6 kg medicine ball for men (9kg for pro men and 6kg for pro women), aiming to hit a target (9ft high for women/10ft high for men). This movement taxes the legs, core, shoulders, and cardiovascular system. It’s a brutal finisher, but with the right approach, you can significantly improve your performance.
Breaking Down the Wall Ball
At first glance, wall balls seem simple—squat down, throw the ball up, repeat. But proper technique is crucial for maintaining efficiency over 100 reps. Let’s break it down into its core components:
The Squat: Your power should come primarily from your legs. Get your hips below parallel, and explode upwards using your quads and glutes.
The Throw: As you rise from the squat, push the ball upward using your legs first and your arms second. The ball should leave your hands just as you reach the top of your squat.
The Catch: As the ball comes back down, cushion it into your chest and immediately descend into the next squat, maintaining a fluid rhythm.
One of the most common mistakes athletes make is relying too much on their arms for the throw. This fatigues the shoulders too quickly, which is especially problematic after a long race. Instead, focus on using the power from your legs to launch the ball. Your arms should be secondary.
How to Train for Wall Balls
Training for wall balls involves more than just practicing the movement itself. You need a combination of strength, endurance, and technical skill. Below are key areas to focus on, along with sample sessions to improve your performance.
1. Leg Strength
Strong legs will allow you to generate power from your squat, minimising the strain on your shoulders and arms. Focus on building explosive power and endurance in your legs.
Sample Leg Session:
5x5 Back Squats @ 80-85% of 1RM
3x12 RFE Split Squats (each leg)
3x15 Goblet Squats (holding a medicine ball heavier than the one you'll use in competition)
3x5 Harop Curls
"My leg strength is what keeps me going during the wall balls. If I don’t have strong legs, I’m just wasting energy." – Hunter McIntyre
2. Shoulder Endurance
Your shoulders may not be doing most of the work, but they still need to be strong and resilient to handle 100 reps of throwing the ball. Shoulder endurance is key to maintaining form and avoiding fatigue.
Sample Session: Shoulder Endurance Ladder
5 Rounds:
5 Push Presses
12 Plate Front Raises
15 Wall Balls (at moderate pace, focusing on form)
Rest 60 seconds between rounds
3. Core Stability
A strong core stabilises your entire body during wall balls. It helps maintain an upright chest and keeps you balanced, preventing you from collapsing forward.
Sample Session: Core Finisher
3x10 Ab Wheel Roll-Out
3x20 Russian Twists (holding a medicine ball)
3x12 Hanging Leg Raises
4. Endurance
The wall balls come at the end of the race, so you’ll need to build stamina to perform them after fatigue has set in.
Sample Session: Wall Ball Endurance Workout
AMRAP (As Many Rounds as Possible) in 15 Minutes:
25 Wall Balls
400m Run
15 Burpees
This simulates the fatigue you’ll feel at the end of the HYROX race, while also keeping your body moving in different planes of motion.
5. Technique Under Fatigue
Training your body to execute wall balls efficiently when tired is crucial. If your form breaks down, you’ll waste energy and increase your time.
Sample Session: Fatigue Test
3 Rounds:
400m Run
30 Wall Balls (as fast as possible)
Rest 1 minute
This workout simulates the wall balls you’ll face after running, mimicking race-day fatigue.
Race Day Strategy
On race day, your wall ball success depends on more than just physical preparation—it’s about executing the right strategy. Here’s how to approach the 100 wall balls after an already gruelling race.
1. Pace Yourself Early
Your body will be exhausted when you reach the wall balls, but that doesn’t mean you should go all out in the first 20 reps. Maintain a steady pace from the start, breaking the 100 reps into manageable sets, such as 4 sets of 25 or 5 sets of 20.
“It’s easy to get carried away by adrenaline and go too hard early on,” says Rachel Schreiber, a top HYROX athlete. “I’ve found that sticking to my plan—breaking up the reps into small chunks—keeps me from burning out halfway through.”
2. Breathe with Each Rep
Sync your breathing with your movement. Inhale as you squat and catch the ball, exhale as you throw. This keeps oxygen flowing and prevents you from holding your breath, which can lead to early fatigue.
3. Avoid Excessive Pauses
Pausing for too long between reps can kill your rhythm and waste time. Instead of resting after every rep, try to maintain a steady flow. If you need to pause, set a strict limit (like 3-5 seconds), then get back to work.
4. Stay Close to the Wall
Position yourself close enough to the target so that you don’t have to chase the ball, but far enough that you can squat comfortably without worrying about the ball rebounding into your face. Find this sweet spot during your training sessions (arms length from the target generally).
5. Embrace the Suck
The wall balls at the end of a HYROX race are going to hurt—there’s no way around it. Accept the discomfort, stay mentally strong, and remind yourself that every rep gets you closer to the finish line.
Conclusion
Wall balls are the final test in HYROX, but with the right training and strategy, you can conquer them. Focus on building leg strength, shoulder endurance, and core stability while practicing efficient technique.
On race day, stick to your plan, manage fatigue, and maintain good form.
By following the training sessions and tips in this guide, you’ll be prepared to not only survive the wall balls but to finish strong and shave precious seconds off your HYROX time.
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