The final station. 100 wall balls (6kg men / 4kg women) to a 3m/2.7m target. You are exhausted, your legs are shattered, and now you need to squat and throw a ball at a target 100 times. This station is pure mental warfare. Your body will beg you to stop. The athletes who win here are the ones who break the work into manageable chunks, maintain a consistent rhythm, and refuse to let the ball hit the ground. After 100 reps, you run your final 1km to the finish line. Everything you have left goes here.
Plan your breaks: 25-25-25-25 or 20-20-20-20-20. Resting by choice (planned) costs less than resting by force (failure). Set your rep scheme before you start and stick to it.
The wall ball is a front squat + push press. Drive out of the squat with your legs and use that momentum to throw the ball. Catch it high at your chest — do not let it drop to your waist and re-lift.
The ball pushes you forward on the catch. Step back between sets to maintain your distance from the wall. Too close = bad throw angle. Too far = wasted energy.
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Do not think "100 reps." Think "10 sets of 10" or "4 sets of 25." Small numbers are psychologically manageable when you are in pain.
Starting with 30 fast reps then collapsing for 20 seconds is slower than doing 5 sets of 20 with 5-second rests. Pacing wins this station.
Hip crease must go below knee for the rep to count. A no-rep means doing the work twice. Go deep every time — judges are watching.
Your legs generate the throw. If your shoulders are doing the work, you will fatigue in 30 reps. Explosive squat drive + gentle arm guide = efficient wall balls.
Nothing is worse than doing 5 extra reps because you lost count. Use a simple counting system — finger taps, count aloud, whatever works.
| Level | Target | Strategy |
|---|---|---|
| Elite (sub-60 min total) | Unbroken or 2 sets (60/40) | Total time 2:30-3:30. Fast rhythm, minimal rest. Finish strong and leave everything on the floor before the final run. |
| Competitive (60-75 min total) | 4-5 sets with 5-10s rest | Total time 3:30-5:00. Sets of 20-25 with brief rests. Keep moving during rest — walk in place, shake arms. |
| Open (75-90+ min total) | Sets of 10-15 with 10-15s rest | Total time 5:00-8:00. Smaller sets, consistent effort. Every rep counts. Focus on smooth throws, not fast ones. |
On your last 10 reps, pick up the pace. Knowing the finish line is within reach unlocks energy you did not know you had. Sprint the final 1km run with whatever is left — you will never regret finishing empty.
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