HYROX Wall Balls

The Wall Balls are the last station in every HYROX race. You arrive exhausted, mentally drained, and they still await you. 100 repetitions. It is no coincidence that this exercise is one of the most feared.

I would dare to say that it is one of the most important stations, as this is where the final result is decided. In Elite 15 (races of the best athletes in the sport) we have seen overtaking in this last stretch due to not managing fatigue well.

In this article you will learn:

• What strategy to follow in the race
• How to make Wall Balls correctly
• What mistakes to avoid
• How to train them

Wall Ball rep counter

Once the ball is thrown, it must touch the panel at a height of 3.05 meters for men and 2.75 meters for women.

In 2025, an electronic device was implemented to count the repetitions automatically.

In the event that the movement standards are not met, the judge may override the repetitions with a tablet.

Requirements per division:

To make a repetition count:

• The hip should drop below the top of the knee. This gesture is also known as "breaking parallel".
• The ball must touch the target area or be clearly above the marked line.

Avoid "no reps". They don't count and wear you out more.

Correct technique step by step

1. Distance to target: Extend your arms with the ball to establish your ideal distance from the wall.
2. Foot position: Use the most comfortable posture for a deep squat.
3. Holding the ball: Rest the ball on your palms facing upward, close to your chest. Avoid excessive bending of the wrists.
4. Execution of the movement: lower into a squat, use your legs and glutes to generate power, and finish the throw with your arms. Don't rely only on your shoulders.

Tip: If the ball is too heavy for you, you can place it a little more to the sides of your hands to ease the load on your shoulders.

Techniques for receiving the ball

There are two ways of chaining repetitions:

• Controlled technique: extends the arms to decelerate the ball when lowering it.
• Fast technique: relax your arms, drop the ball and pick it up underneath. Allows for more speed and less shoulder fatigue.

Both techniques are valid. Choose the one you can hold for the most repetitions without losing form.

How to train them effectively

Objective: to develop strength-endurance with good technique, under fatigue and with cadence similar to competition.

Useful exercises:

• Thrusters with barbell, dumbbells or kettlebells.
• Wall Balls by volume (50, 75, 100 reps)
• Intervals combined with running or rowing

Training example:

Run 400 meters at race pace
Make 25 Wall Balls in a row
Rest 90 seconds
Repeat 4-5 rounds

This prepares you for the hardest transition: running and then throwing.

Strategy during the race

Golden rule: avoid "no reps" at all costs. They fatigue you more and don't add up.

Two recommended approaches:

• Fixed sets (e.g. 10×10): You control the volume, flexible rest.
• Reps in reserve: You stop when you feel you could only do 2 more repetitions. Ideal if your condition changes a lot during the test.

Both strategies minimize errors and improve overall performance.

Should you train Wall Balls separately?

Yes, but with context. It's not enough to just throw the ball 100 times. Train them:

• Under fatigue
• Combined with other exercises
• Within HYROX type routines

Create sessions that mimic real race pressure. That's where you win.

Conclusion

Wall balls are not just about strength. It's about technique, rhythm, strategy and mental toughness.

Don't wait until the race to find out how your body responds. Train with intention.

Be prepared for that last season as if your outcome depended on it.