The Last Station That Tests Everything
After 7 stations and 8 runs, the wall balls mark the final climb 100 repetitions separating you from the finish line.
By this stage, every muscle is burning, coordination is fading, and your ability to control rhythm and breathing defines how quickly you finish.
This guide breaks down how to perform wall balls efficiently, reduce unnecessary fatigue, and manage pacing under pressure.
“HYROX doesn’t end when you’re tired it ends when you hit 100.”
— RB100.Fitness
The Wall Ball Station Explained
Reps: 100
Ball Weights:
- Men Open: 6 kg (target 3 m / 10 ft)
- Women Open: 4 kg (target 2.7 m / 9 ft)
- Men Pro: 9 kg (target 3 m / 10 ft)
- Women Pro: 6 kg (target 2.7 m / 9 ft)
The target height and ball weight scale by division, but the challenge remains the same sustaining quality movement under maximal fatigue.
Perfecting Wall Ball Technique
1. The Setup
- Stand arm’s length from the wall, feet shoulder-width apart.
- Keep heels grounded and chest tall.
- Hold the ball at chest level, elbows under wrists.
2. The Squat
- Descend until hip crease passes below knees.
- Keep core braced and spine neutral.
- Engage glutes and drive upward powerfully.
3. The Throw
- Use your legs and hips, not arms, to generate height.
- Release the ball just above eye level with soft hands.
- Follow through the throw smoothly don’t flick wrists.
4. The Catch
- Absorb the ball into your squat.
- Don’t “drop and chase” let the rebound guide you into the next rep.
- Maintain breathing control: inhale down, exhale up.
“Think rhythm, not reps every throw should feel like a metronome.”
— RB100.Fitness
Breathing and Rhythm
Breathing dictates pacing.
Use a controlled two-phase breathing pattern:
- Inhale as you descend into the squat.
- Exhale as you drive and throw the ball.
This prevents panic breathing and keeps your cadence consistent.
If your heart rate spikes, pause for two deep breaths every 10–15 reps rather than pushing until form collapses.
Rep Strategy for Maximum Efficiency
| Ability Level | Strategy | Rest Plan |
|---|---|---|
| Beginner (first race) | 10×10 reps | 10-sec rest between sets |
| Intermediate | 5×20 reps | 15–20-sec rest between sets |
| Advanced/Pro | 3×33 + final 1 rep | Micro-breaks only (5–10 seconds) |
Start conservative your first 50 reps should feel controlled.
The final 30 are mental: focus on rhythm and breathing rather than fatigue.
Training link: How to Pace Each HYROX Station for Maximum Efficiency
| Mistake | Problem | Fix |
|---|---|---|
| Relying on arms only | Early shoulder fatigue | Use leg drive squat, then throw |
| Standing too far from wall | Missed target, energy loss | Keep toes ~30–40 cm from wall |
| Poor breathing | Heart rate spikes | Exhale through each throw |
| Inconsistent depth | No-reps | Maintain full squat every time |
| Dropping the ball | Time loss | Catch smoothly, control rebound |
Strength and Mobility Training
Strong wall balls start with leg and core development.
Strength Work:
- Front squats (3×8–10)
- Thrusters (3×12–15)
- Med-ball squat-to-press (4×20)
Mobility Work:
- Ankle dorsiflexion drills
- Thoracic spine extensions
- Deep squat holds
These improve squat depth and alignment, reducing wasted energy in the bottom position.
For progression planning, see Periodisation for HYROX: Structuring Your Training Year.
Pacing in the Final Run-to-Wall Ball Transition
The transition into the last station is critical.
After 100 m of sandbag lunges, your legs are heavy and breathing rapid.
Use the first 3–5 wall balls to reset rhythm, not chase speed.
Control now equals faster total time later.
Linked reading: HYROX Simulation Workouts: Train Like It’s Race Day
Mental Strategy for the Final Push
Break 100 reps into manageable goals think 10s, not hundreds.
Use internal cues:
“Strong legs, steady breath, one rep at a time.”
Visualise the finish line as you approach the final 20 reps.
Your brain will want to stop long before your body truly needs to.
“You’ve trained for this the last reps are earned, not given.” — RB100.Fitness
Summary: Technique + Breathing = Endurance
The wall balls finish every HYROX race for a reason they reward rhythm, efficiency, and mental control.
Master your breathing, maintain movement quality, and your final station will become your strongest.
About HYROX Season 2025/2026
- Global race circuit: September 2025 – June 2026
- Identical format worldwide
- 8×1 km runs, 8 stations, one standard of fitness
Plan your races via the RB100 Fitness Racing Events Calendar.
