HYROX wall ball tips

Описание: HYROX wall ball tips
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Here are 5 tips to help you fly through 100 walls balls and take you one step closer to securing that sought after red bull 100 unbroken wall walls patch at your next HYROX race.

Tip No 1. Breakdown the movement and your wall ball training into key drills covering the three phases of the movement patterns as follows. Begin with high volume air squats sets until you can complete 100 unbroken at a sustainable pace.

This drills builds speed, endurance and fatigue tolerance over time, through the bottom phase of the movement.

Secondly Tip No 2, is to drill and train weighted max rep goblet squats with 30 to 60 second rests between sets. Weight, wise I recommend 12kg for men open and womens pro, 20-24kg for pro men, and 8kg for women’s open.

This drill builds strength endurance through the bottom phase of the exercise movement.

Tip No 3. Thirdly train arms only overhead throw and wallball overhead hold for 30 to 60 seconds for x 3 reps. This build endurance fatigue tolerance through the upper portion and throw section of the movement.


Combine tips 1 to 3 in your training with 3 sets of 15 to 20 rep thrusters to build core strength and endurance through the whole movement.

Tip No 4. Coming at the end of everyone’s race where body and muscle fatigue is at its maximum, any no reps will cost you dearly. To avoid any no reps we need to maximise our mobility to be confident we can descend lower that parrell intoo our squat with each and every rep. Follow this wall depth protocol in your training to gain depth and speed on your squat.

The sumo squat for 50 to 90 second is a great place to start to help you hit a deeper squat position, if you struggle getting into this position you can build up to this gradually by increasing the depth, start with chair / stool squats, building up to wall hold squats, then ball wall squats, and finally the full sumo squat.

If mastering your mobility is your goal – download our full comprehensive HYROX mobility manual via the link in the video description on youtube and our bio on Instagram and tiktok.

Tip no 5. To go unbroken in your wallballs requires you identify a speed, rhythm and pace that is sustainable over the duration of the station. This will likely to mean adjusting your pacing in training, so you can increase the number of wall balls you complete without putting the wall ball down. Once you can get to between 30 to 40 wall balls unbroken, add an additional 10 reps each session, adjusting your pace to sustainable speed which will allow you to eventually complete the station unbroken. Don’t be dishearten in it takes at least a few months to build up to this. One wall ball set at time and you’ll get there.

For tips to go faster on the 7 other exercise stations at HYROX, check out these videos next.

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health and fitness information and is meant for educational purposes only. Please know that performing any exercise or programme is solely at your own risk.