Mastering the Wall Ball Station in HYROX: Training Tips and Fatigue Finishers

The Wall Ball station in HYROX is a bit like marmite for most – you either love it or you dread it!

However, Wall Balls have one of the largest variabilities in terms of finishing time. Going into the final station with confidence and a strategy could hugely improve your race time!

How to Train Wall Balls Like It’s Race Day

In training, we want to try and create the same race environment and 'feel' which means getting comfortable doing them under fatigue. My advice is to include them after or within one of your higher-demand training days which could be your threshold runs or compromised-running focused workouts.

Short on Time? Try These Wall Ball Finishers

However, if you're short on time and looking for a finisher to work on your wallballs under fatigue, I've got you covered. These are supposed to be performed at high-intensity, so push hard and sit in the discomfort for as long as possible – your mind will go before your body!

Workout 1

15 - 12 - 19 - 6

• Barbell or DB Hang Power Cleans*

• Wall Balls (Race Weight) – ideally unbroken

• 20s rest between sets

*Use a barbell if you're comfortable, but otherwise DBs will still provide the same stimulus.
Aim for a weight that provides challenge (e.g. RPE 7) but allows you to perform big or unbroken sets. The aim of the workout is to go unbroken on the wallballs. For extra challenge, use a heavier wall ball than you use in race.

Workout 2

AMRAP6 – as many rounds as you can within 6 mins

• 15 x Wallballs (race weight)

• 10 x Burpees to plate (3")

The aim of the game is to remain consistent here, don't start out too hot!

Workout 3

5 rounds for time:

• 400m run @ race pace

• 25 x Wallballs (race weight)

• 10 x Box Jumps @ 24/20 inch

Fight the jelly legs and aim for big sets or unbroken wall balls here!