HYROX Sandbag Lunge Weight by Division

By Threshold·Published Oct 2026

HYROX sandbag lunge weight: 10, 20 or 30 kg over 100 m by division, in kg and lb, with the technique, the usual no-reps and the closest substitutes.

Weights from the HYROX EN Single Rulebook, Season 26/27, verified 2026-08-01. Rules can change, and the official HYROX site is the final authority.

Sandbag lunges weight by division

Where it sits in the race

The sandbag lunges is station 7 of 8, 100 m, after run 7. The load roughly 3x from Women Open (10 kg) to Men Pro (30 kg).

Pro build-up

Pro athletes ramp from their Open load to the midpoint and then to race load through the Base block. Open athletes use race weight in every phase.

What the sandbag lunges taxes

Late-race leg endurance with a bag on your shoulders, and the station that most brutally audits your strength reserves. By now you have pushed and pulled the sleds and run seven kilometres; the lunges ask the same legs for a hundred more loaded steps.

Technique that survives fatigue

Bag high across the shoulders behind the neck, hands holding it in place, chest up and eyes forward. A long step, the back knee touching the floor every rep, and a drive straight up through the front heel into the next step without pausing at the top. Find a cadence in the first ten metres and hold it; the rhythm is what gets you to a hundred.

Where the seconds go

Shallow reps, which the judges no-rep, and the stalls when the bag slips and has to be re-set. A knee that touches every time at a steady pace beats a fast start that turns into standing still at 60 m with the bag sliding off.

How the plan progresses it

Half-distance lunge pieces in normal circuit rounds and a final round that grows to the full 100 m by Peak; the lunge is also a benchmark piece, timed with full rest, so the plan sees whether it is your limiting station.

Substitutes without the kit

The front-rack walking lunge with dumbbells is the engine's closest substitute, followed by a wall-ball-hugged lunge.

• DB front-rack walking lunge (closest)
• Wall-ball-hugged walking lunge (closest)
• Walking lunge (good)

More on HYROX weights

The sandbag lunges also has its own section in the stations guide, with the spec strip and race photo. For every load in one table, see our table of every HYROX station weight. Each division page lists all of its stations: our Women Open weights page, our Men Open weights page, our Women Pro station loads and our Men Pro weights page. For the sleds, use our HYROX sled loading calculator, and for the other station weights, see our guide to HYROX wall ball weights and targets and our guide to HYROX farmers carry weights.