Best HYROX Sandbag for Lunge Training
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The sandbag lunges are station seven of a HYROX race: 100 metres of walking lunges with a sandbag on your shoulders, straight after the farmers carry and right before the wall balls. Your legs have already run 7 km and pushed and pulled two sleds, so this is where many racers slow to a crawl, or collect penalties for knees that did not touch the floor.
The good news is that this station is easy to train at home. You need one sandbag that you can fill to your exact race weight, and a strip of grass, a hallway or a parking lot. This guide gives you the official HYROX sandbag weight for every division in the 2026/27 season, the rules judges enforce, how to fill a bag to the right weight, a simple training block and the sandbags on Amazon that fit HYROX lunge training. The rules come from the official HYROX 26/27 rulebook, and the products were checked on Amazon on October 16, 2026. These are research reviews, not hands-on tests: our sourcing rules are at How We Test.
HYROX sandbag weight by division (2026/27)
Every division lunges the same distance, 100 m. Only the weight of the bag changes:
| Division | Sandbag | In pounds (approx.) | Bag colour at the race |
|---|---|---|---|
| Women Open | 10 kg | 22 lb | White |
| Men Open | 20 kg | 44 lb | Grey |
| Women Pro | 20 kg | 44 lb | Grey |
| Men Pro | 30 kg | 66 lb | Black |
Colours as listed by Centr, HYROX’s official equipment partner. Using the wrong bag is costly: the rulebook says a racer with the wrong weight must repeat the whole station with the correct bag, or is disqualified. Doubles, relay and adaptive divisions have their own rulebooks, so check yours before you buy.
The pound figures are rounded conversions. That matters when you shop, because most training sandbags are sold by a weight range in pounds, not by a fixed weight in kilograms (more on that below).
The sandbag lunge rules that cost people time
- Start behind the line. Stand tall with both feet behind the start line before your first lunge.
- Knee to the floor, every rep. On each lunge the trailing knee must clearly touch the ground. A knee that hovers is an infringement.
- Stand all the way up. Each rep finishes standing tall, with knees and hips fully extended.
- Alternate legs. Lunges must alternate, so the knee that touches the ground changes on every rep.
- Pause, but do not shuffle. You can stop between lunges with both feet parallel on the floor. Extra steps or shuffles between reps are not allowed.
- The bag stays on you. The bag must stay on your shoulders and fully supported by you. Resting it on the floor, a barrier or your feet is a penalty.
- Cross the line at each lane end. Your front foot must fully cross the white line at the end of each lane. You do not have to lunge around the turns, but each section restarts behind the line.
- Return the bag. After the finish line, put the bag back in the marked area. An incorrect return costs 30 seconds unless you fix it before you leave the Roxzone.
Penalties add up fast. For station movement faults, the first infringement is a warning; after that, every knee that does not touch, every rep without standing tall and every time the bag comes off your shoulders costs 15 seconds.
The short answer: the best sandbags for HYROX lunge training
| Pick | Best for | Sizes on the listing | Covers race weight? |
|---|---|---|---|
| Elite Sports Workout Sandbag | Best overall: one size per division | 5–25, 25–50 or 50–75 lb, or a set of 3 | Yes: pick the range that includes 22, 44 or 66 lb |
| Yes4All Workout Sandbag (size L) | Most reviewed, heavy and Pro loads | M, L and XL (size L: 50–125 lb) | Men Pro (66 lb); lighter loads by under-filling |
| Polyfit Classic Sandbag (Medium) | Padded handles for carries and cleans | Small 10–50, Medium 30–75 lb, Large | Medium: 44 and 66 lb; Small: 22 lb |
| RDX Workout Sandbag | Heaviest fabric in our list | 5–25 up to 125–200 lb | 25–75 lb: 44 and 66 lb |
| WOLF TACTICAL Workout Sandbag | One bag that grows with you | 100, 150 or 200 lb capacity | Yes, any race weight |
All five are listed in Amazon’s Sports & Outdoors exercise category and are shipped empty: you add the sand yourself. Check the size you are ordering before you buy, because each size is a separate listing and availability changes by size.
What to look for in a HYROX training sandbag
- A weight range that includes your race weight. A bag works best when it is filled close to its intended range. A huge bag with 10 kg inside is floppy and sits badly on your shoulders.
- Inner filler bags. Sand goes into one or more sealed inner bags, which go inside the outer shell. This is what keeps sand off your floor and lets you change the weight.
- A tight closure. Look for double hook-and-loop, a zipper, or both. Lunges shake the bag on every step.
- Tough fabric. 1000D nylon or Cordura is the standard for a bag that gets dropped and dragged.
- Handles you will actually use. For lunges the bag sits across your shoulders, but handles make it much easier to pick it up and get it into position, which is part of the station.
The best sandbags for HYROX lunges, in detail
1. Elite Sports Workout Sandbag — best overall
- Sold in three single sizes, 5–25 lb, 25–50 lb and 50–75 lb, or as a set of all three
- Ballistic nylon shell with reinforced stitching, and a zipper closure with a double-sealed shell, per the listing
- Multiple handle positions; shipped empty
This is the easiest bag to match to a HYROX division, because each size lines up with a race weight. Women Open (22 lb) fits in the 5–25 lb bag, Men Open and Women Pro (44 lb) in the 25–50 lb bag, and Men Pro (66 lb) in the 50–75 lb bag. You fill it close to its range, so it sits compact on your shoulders instead of sagging. The listing linked here is the 25–50 lb bag, the size for the two most common divisions; the other sizes are 5–25 lb and 50–75 lb.
2. Yes4All Workout Sandbag (size L) — most reviewed, best for heavy loads
- 1000D nylon with reinforced seams, box stitching and a double hook-and-loop closure, per the listing
- 7 rubber handles; inner sandbag included, sand not included
- Size L is listed for 50–125 lb; the brand recommends filling to about 80% of capacity
Yes4All is by far the most reviewed sandbag in our search, and it is the bag we already recommend in our HYROX workout equipment guide. Size L is a strong match for Men Pro at 30 kg (66 lb) and leaves room to train heavier. For the 10 and 20 kg divisions the smaller size M (25–75 lb) is the better fit, but it was out of stock when we checked, so we link size L. If you buy size L for a lighter division, fill the inner bag less and tighten the outer shell around it.
3. Polyfit Classic Sandbag (Medium) — best handles
- Three sizes: Small (10–50 lb), Medium (30–75 lb) and Large
- 8 webbing handles with foam inside, per the listing
- Leak-proof filler bags with hook-and-loop closures; sand not included
The Medium covers both 20 kg (44 lb) and 30 kg (66 lb), so it suits Men Open, Women Pro and Men Pro. Women Open should look at the Small, which covers 22 lb. The padded handles are the reason to choose it if you also use the bag for cleans, carries and drags in your HYROX sessions.
4. RDX Workout Sandbag — heaviest fabric
- 1200D Cordura outer shell, per the listing
- 8 handles; leak-proof, water-resistant inner bags; shipped unfilled
- Sold from 5–25 lb up to 125–200 lb; the listing linked here is 25–75 lb
RDX lists the heaviest fabric of the bags we checked. The 25–75 lb size covers 44 and 66 lb, so it works for every division except Women Open, which should pick the 5–25 lb size. A good choice if your bag will live outdoors and get dropped on concrete.
5. WOLF TACTICAL Workout Sandbag — one bag that grows with you
- 1000D nylon, built to military standards according to the brand
- Sold by capacity: 100, 150 and 200 lb; the listing linked here is the 100 lb bag
If two people in your house race different divisions, or you plan to move from Open to Pro, a single 100 lb bag covers every HYROX weight. The trade-off is the one above: at 10 kg it will feel less compact than a bag made for that range.
What we could not link
The official bag. Centr, HYROX’s equipment partner, sells the Centr x HYROX Competition Sandbag on Amazon in 10, 20 and 30 kg. It is the closest thing to the race bag, but it had only a handful of customer reviews when we checked, below our minimum, so we are not recommending it yet. We will look again when it has more feedback.
Other well-known brands. GORUCK and REP Fitness both sell sandbags on Amazon, but each had fewer than 50 reviews on the listings we found. Rogue sandbags are sold on Rogue’s own site, not on Amazon. We do not earn anything from these, and any of them is a reasonable choice if you prefer the brand.
How to fill a sandbag to your exact HYROX weight
- Use play sand or all-purpose sand from a hardware store. Dry sand is easier to weigh and does not clump.
- Weigh as you go. Stand on a bathroom scale holding the inner bag, then subtract your own weight. Aim for 10, 20 or 30 kg including the bag.
- Double-bag it. Put the sand in a heavy plastic bag inside the filler bag. It keeps fine sand inside when the bag is shaken on every lunge.
- Do not overfill. Leave space so the bag can drape over your shoulders. Most brands suggest about 80% of the filler bag’s capacity.
- Write the weight on it. A strip of tape with “20 kg” saves you weighing it again.
A 4-week sandbag lunge block
Do this once a week, ideally after a run, because on race day you lunge with tired legs.
| Week | Session | Load |
|---|---|---|
| 1 | 4 × 25 m walking lunges, rest 60 s | Race weight, or one step lighter |
| 2 | 4 × 50 m, rest 90 s | Race weight |
| 3 | 1 km run + 50 m lunges, 3 rounds | Race weight |
| 4 | 100 m unbroken, then 1 km easy run | Race weight |
Focus on two things judges watch: the back knee touches the floor on every rep, and you stand fully upright before the next step. Short, steady lunges with planned pauses (feet together, bag still on your shoulders) beat fast lunges that end in penalties. For full sessions that combine lunges with the farmers carry and wall balls, see HYROX WOD: 6 workouts.
Frequently asked questions
How heavy is the sandbag in HYROX?
In the 2026/27 season: 10 kg for Women Open, 20 kg for Men Open and Women Pro, and 30 kg for Men Pro.
How far are the HYROX sandbag lunges?
100 metres for every division. It is the seventh station, after the 200 m farmers carry and before the wall balls.
Can you put the sandbag down during HYROX lunges?
No. You can pause between lunges with both feet parallel, but the bag must stay on your shoulders. Putting it on the floor, a barrier or your feet is a 15-second penalty.
Does your knee have to touch the ground in HYROX lunges?
Yes. The trailing knee must clearly touch the ground on every rep, and you must stand tall at the top. Each missed touch costs 15 seconds after your first warning.
Can I wear knee sleeves for the HYROX lunges?
Yes. Knee sleeves are on the rulebook’s list of permitted personal equipment, together with gloves, a weightlifting belt and wristbands. Anything not on that list is prohibited by default.
What size sandbag should I buy for HYROX training?
One whose weight range includes your race weight: about 22 lb for Women Open, 44 lb for Men Open and Women Pro, and 66 lb for Men Pro. A bag sized for that range sits better on your shoulders than a much bigger bag filled only partly.
Related reading: HYROX Farmers Carry · HYROX Workout Equipment · HYROX on a Budget · HYROX WOD: 6 workouts · HYROX Wall Balls.
Every product here is marked research review: we checked the listings and the official rules, but we have not trained with these exact sandbags ourselves, so there is no Lab Score on this page. Sources: HYROX 26/27 rulebook (distance, rules, penalties and permitted equipment); Centr, HYROX equipment partner (weights and bag colours); manufacturer specifications on each Amazon listing. Our full method is at How We Test.
Last reviewed: October 16, 2026. We do not publish prices or star ratings — both change daily and we would rather send you to the source than quote you a number that went stale. Check the current price on Amazon before buying.
