HYROX PREP: WALL BALLS

HYROX is a unique race that requires repeated running under fatigue mixed with high-load, high-skill movements that challenge your endurance, strength and agility. Training for HYROX should include both cardiovascular conditioning, strength and power training to effectively prepare your body for each station:

• Ski erg 

• Sled push 

• Sled pull 

• Burpee broad jumps 

• Row 

• Farmer's carry 

• Sandbag lunges 

• Wall balls 

Wall balls are your last station --  at this point you will have made it through 8k and 7 grueling stations. The wall ball station asks for 100 clean squat reps below parallel with consistent throwing height -- all of which require repeated power effort that challenges already fatigued legs and arms. 

Wall Balls Challenges your Power Endurance

Wall balls are a power-endurance challenge for the entire body that relies on good form for reps to count. 

Common mistakes for wall ball form include:

• Squatting too shallow

• Overusing the arms to throw

• Poor catching mechanics

• Uneven pacing

Done correctly, wall balls rely on coordinated force transfer between the lower and upper extremities.

To accomplish this:

• Use your legs to propel the ball

• Descend into the squat as you catch the ball

• Keep the ball close to your body

• Maintain a steady pace with each step

Pro-tip: Keeping the ball close to your body will increase efficiency and minimize stress on your arms and core.

While practicing wall balls are important, especially to get comfortable hitting squat depth and target height, there are ways to prep your body more efficiently for wall ball in the gym. 

Four exercises to improve your Wall Ball

1. Wall Sit Block Squeeze

Trains posterior chain endurance in a deep squat position

1. Stand against a wall with a yoga block between your knees

2. Slowly lower until your hips are parallel to your knees

3. Hold this position and squeeze the block 10x

4. Repeat for 3-4 sets of 10 reps

2. Tall Kneeling Hip CARs

Works hip mobility with an added core challenge

1. Position yourself kneeling with your hips tall 

2. Lift a resistance band overhead and gently put tension on the band

3. Draw your ribcage down

4. Lift one knee, back, out and around to place that foot flat on the floor

5. Reverse the motion, bringing the leg up, out and down until your knee is back on the floor

6. Repeat on both sides for 2-3 sets of 6-8

3.KB Reverse Lunge and Press

Improves core, leg and arm strength

1. Hold kettlebell in a racked position at the shoulder in one hand

2. Step the same foot back into a reverse lunge until your knee touches the ground 

3. Push through the hips to standing and drive your knee forward and up

4. Repeat 2-3 sets of 8-10 on both legs

4. Squat and Overhead Press

Trains force transfer between the arms and legs

1. Hold two heavy dumbbells at shoulder height with your feet hip width apart, toes pointed slightly outwards

2. Squat down until your thighs are parallel to the floor

3. Drive back to standing and push the weights directly overhead

4. Lower the weights with control and immediately move into the next squat rep

5. Repeat 2-3 sets of 6-8 repetitions

What to Expect from the Hyrox Prep Pack

At Fixxed, we offer a Hyrox performance program includes eight 40-minute sessions including:

• a full-body movement pattern assessment

• targeted programming

• hands-on treatment

One of our licensed athletic trainers will help you reduce injury risk, recover faster, and build the strength and movement quality needed to handle the physical demands of HYROX training and race day. 

Whether you’re gearing up for your first event or looking to perform stronger and more efficiently in your next one, this program helps keep your body prepared, resilient, and ready for every mile, wall ball, and station ahead.