Equipment/Station 8

8Station

Regulation Wall Balls

Medicine balls and target at competition dimensions.

Target
Overhead
Energy system
Anaerobic lactic
Dominant group
Legs + shoulders

At a glance

Cardio demand

3/4

Strength demand

3/4

Technical demand

3/4

Injury risk

2/4

What it works

QuadsGlutesShouldersTricepsCore

Video

Demonstration officielle HYROX du wall ball

What it's for

A complete movement (squat plus throw) that combines leg strength and upper-body power against a target overhead, with a rep count that makes it mentally demanding late in the race. What it trains: quads and glutes (squat phase), shoulders and triceps (throw phase), core bracing to transfer force between the two.

How to use it

Full squat (hips below knees) before every throw, not a shallow dip. Catch the ball by absorbing with the arms rather than locking the elbows. Find a steady rep rhythm rather than going fast and then stopping for long breaks.
Safety notes
A partial squat is the most common mistake, less effective and harder on the knees over time. Check the regulation target height per category before publishing it. Shoulder warm-up recommended, this station is often placed late in the course, under fatigue.

Benefits

Coordinated leg-arm power, localized muscular endurance, effort management under fatigue.

Optimal preparation

Shoulder and hip mobility, a few bodyweight squats then a few light throws to settle into rhythm.
Convert the load for Regulation Wall BallsConverter →

Pairs well with

  • Burpee Broad Jump Lane

    Vertical throw vs. horizontal jump: a good training contrast.

  • Rower (erg)

    A loaded station to alternate with a cardio-pulling station, to cover both major station families.

  • Sled Track

    Good training contrast: vertical throw vs. horizontal push, to vary the leg-work angles.

Where to train on it