HYROX Wall Balls: Weight, Height and Technique
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Wall balls are the last station of a HYROX race: 100 throws of a soft medicine ball to a target on the wall, after 8 km of running and seven other stations. Nothing is technically hard about a wall ball. What makes this station decide so many finish times is that your legs are already empty, the judge gives no warnings, and every throw that misses the target or every squat that is not deep enough simply does not count.
This guide covers the official HYROX wall ball weight and target height for every division in the 2026/27 season, the rules judges enforce, a simple technique checklist, a pacing plan for the 100 reps, and the wall balls on Amazon that are close to race weight for training at home. The rules come from the official HYROX 26/27 rulebook and Centr, HYROX’s official equipment partner. The products were checked on October 20, 2026. These are research reviews, not hands-on tests: our sourcing rules are at How We Test.
HYROX wall ball weight and target height by division (2026/27)
Every division does the same 100 reps. What changes is the weight of the ball and the height of the target:
| Division | Ball weight | In pounds (approx.) | Target height | In feet (approx.) |
|---|---|---|---|---|
| Women Open | 4 kg | 9 lb | 2.70 m | 9 ft |
| Men Open | 6 kg | 13 lb | 3.00 m | 10 ft |
| Women Pro | 6 kg | 13 lb | 2.70 m | 9 ft |
| Men Pro | 9 kg | 20 lb | 3.00 m | 10 ft |
| Women and Mixed Doubles | 4 kg | 9 lb | 2.70 m | 9 ft |
| Men Doubles | 6 kg | 13 lb | 3.00 m | 10 ft |
Weights and heights as listed in the HYROX 26/27 rulebook and by Centr. At the race, the rig has two targets: women throw to the lower one and men to the upper one. In Doubles, the 100 reps are shared between the two partners in any split you like, but only one partner works at a time. Relay and adaptive divisions have their own rulebooks, so check yours before race day.
The pound and feet figures are rounded conversions. That matters when you shop: almost every wall ball sold in the US is sized in pounds, so a 4 kg ball becomes a 9 lb (or 8 lb) ball, a 6 kg ball a 14 lb ball and a 9 kg ball a 20 lb ball. A garage wall at 9 or 10 ft with a strip of tape is a perfectly good target.
The wall ball rules that cost people time
- Start standing tall. Hold the ball with both hands, hips and knees fully extended. You cannot pick the ball off the floor and throw it in one move.
- Squat below parallel, every rep. At the bottom of each squat your hips must go below your knees.
- Hit the target zone. The ball must strike the correct target. A throw that grazes the edge or falls short is a no-rep.
- Catch, or reset. After a throw you either catch the ball and go straight into the next rep, or let it hit the floor and start again from standing. You cannot catch a ball after it bounces and keep going.
- No warnings at this station. Every other station gives one warning for a movement fault. Wall balls do not: it is either a rep or a no-rep.
- No powdered chalk. Using chalk at the wall ball station costs a 2-minute penalty.
- Finish all 100. Leaving before 100 valid reps is an incomplete station, which means disqualification.
Two details surprise first-timers. Digital screens on the targets show reps and no-reps, but they are only a visual aid: the judge decides. And judges may use a squat depth box at their discretion; you cannot ask for one, and you cannot sit and rest on it.
The rulebook also allows you to take your shoes off at the wall ball target, the only place in the race where closed-toe shoes are not required. If you do, the shoes go under the rig and you carry them to the finish.
Wall ball technique: a 5-point checklist
- Hold the ball high. Start with the ball at chin height, elbows under it, hands slightly behind and under the ball. A ball held at the chest has further to travel on every throw.
- Stand one arm’s length from the wall. Too close and the ball comes back into your face; too far and you throw forward instead of up.
- Use your legs, not your arms. Squat with your weight in your heels, then drive up hard and let the ball leave your hands as your hips reach full extension. Your arms only guide it.
- Catch high and ride it down. Catch the ball above your head and sink straight into the next squat. Catching low and then squatting wastes energy on every rep.
- Look at the target. Pick a spot in the middle of the target and keep your eyes on it. Most misses on tired legs come from throws that drift forward.
If your squat depth is the problem, practise with a box or bench set just below knee height and touch it lightly on each rep. If your breathing falls apart, exhale on the throw and inhale as you catch.
How to pace 100 wall balls
The biggest mistake is going unbroken for 40 reps and then needing 10-second breaks every 5 reps. A planned set structure is almost always faster. Decide before the race and stick to it:
| Your level | Set plan | Rest between sets |
|---|---|---|
| First HYROX | 10 sets of 10 | 5 to 10 seconds, ball held at the chest |
| Regular racer | 4 sets of 25 | 5 seconds |
| Strong at wall balls | 50 + 30 + 20 | 3 to 5 breaths |
Rest standing, holding the ball, rather than dropping it: picking the ball up from the floor and resetting costs time on every break. In Doubles, short alternating sets of 5 to 10 reps let each partner recover while the other works.
The short answer: the best wall balls for HYROX training
| Pick | Best for | Weights on the listing | Closest to race weight |
|---|---|---|---|
| ProsourceFit Soft Medicine Ball | Best overall: soft shell, many weights | 8 lb up to 25 lb | 8 or 10 lb (4 kg), 14 lb (6 kg), 20 lb (9 kg) |
| JFIT Soft Wall Ball (10 lb) | Non-slip grip for sweaty hands | 10 lb on this listing; other weights sold separately | 10 lb (4 kg) |
| Titan Fitness Soft Leather Wall Ball (20 lb) | Men Pro training load | 20 lb on this listing | 20 lb (9 kg) |
Each weight is a separate option on the listing, so check the weight you are ordering before you buy.
What to look for in a HYROX training wall ball
- A weight close to your race ball. Train with the ball you will race with. If your exact weight is not sold, pick the closest one, not a much heavier one: a ball that is too heavy changes your squat and throw.
- A soft shell that holds its shape. Wall balls are caught hundreds of times per session. A soft, padded shell is kinder to your hands and face than a hard medicine ball or a slam ball.
- Grip. A textured or non-slip surface helps late in a set when your hands are sweaty, especially since chalk is not allowed at the race.
- Size. Many soft wall balls are about 14 inches across. Smaller, denser balls are easier to hold but feel different on the catch.
The best wall balls for HYROX, in detail
1. ProsourceFit Soft Medicine Ball — best overall
- Soft shell with reinforced, double-stitched seams, per the listing
- Sold in a wide range of weights, from 8 lb up to 25 lb
- 14 inches across
This is the wall ball we already recommend in our HYROX workout equipment guide, and the one our training guides link to. Because it comes in so many weights, there is an option close to every HYROX ball: 8 or 10 lb for 4 kg, 14 lb for 6 kg and 20 lb for 9 kg. The listing linked here opens on the 8 lb ball; choose your weight on the listing.
2. JFIT Soft Wall Ball (10 lb) — best grip
- Non-slip outer surface, per the listing
- JFIT sells it in several weights; the listing linked here is 10 lb
- Soft shell built for repeated wall throws
JFIT’s wall ball is built around grip, which is the reason to pick it if your hands sweat a lot or you train in a hot garage. The 10 lb ball linked here is a good match for Women Open and Women and Mixed Doubles (4 kg is about 9 lb). For a 6 or 9 kg ball, check which heavier weights JFIT has in stock before you order.
3. Titan Fitness Soft Leather Wall Ball (20 lb) — for Men Pro
- Soft leather shell, colour-coded by weight, per the listing
- 20 lb on this listing, very close to the 9 kg Men Pro ball
Men Pro is the only division with a 9 kg ball, and it changes how the station feels. If that is your division, training with a 20 lb ball is the most direct preparation. Titan’s 20 lb wall ball has the largest number of customer reviews of the balls we checked.
What we could not link
The official race ball. Centr sells the Centr x HYROX Official Competition Wall Ball on Amazon in 4 kg and 6 kg. It is the ball you will meet on race day, but it had only a couple of customer reviews when we checked, far below our minimum of 50, so we are not recommending it yet. We will look again when it has more feedback. Any of the soft balls above in the right weight will prepare you just as well.
Shoes for wall balls
Wall balls need a stable heel for the squat and some cushioning for the jump out of the bottom, but you will also run 1 km just before the station, so most racers wear their running shoe. If you train wall balls a lot in the gym, a cross-training shoe with a firm heel helps. Two we cover in detail:
- Nike Metcon 10 — firm, stable heel for squats; it is a training shoe, not a running shoe.
- Reebok Nano X5 — a more flexible trainer that also handles short runs.
For the full comparison of race shoes, see Best HYROX Shoes 2026.
A 4-week wall ball block
Do this twice a week. Once fresh, once after a run, because on race day the wall balls come after 8 km.
| Week | Session | Goal |
|---|---|---|
| 1 | 5 × 20 reps, rest 60 s | Every rep to depth and on target |
| 2 | 4 × 25 reps, rest 45 s | Same quality, shorter rest |
| 3 | 1 km run + 50 wall balls, 2 rounds | Practise your set plan on tired legs |
| 4 | 100 reps for time with your race set plan | A benchmark to beat in 4 weeks |
Use your race weight and your race target height from week 1. For full sessions that combine wall balls with the sandbag lunges and the farmers carry, see HYROX WOD: 6 workouts.
Frequently asked questions
How heavy is the wall ball in HYROX?
In the 2026/27 season: 4 kg for Women Open and Women and Mixed Doubles, 6 kg for Men Open, Women Pro and Men Doubles, and 9 kg for Men Pro.
How high is the HYROX wall ball target?
2.70 m (about 9 ft) for women and 3.00 m (about 10 ft) for men. The rig has two targets: women use the lower one and men the upper one.
How many wall balls are in HYROX?
100 reps for every division. It is the eighth and last station, after the final 1 km run.
Do you get a warning for a bad wall ball rep?
No. Wall balls are the only station with no warning stage. A throw that misses the target or a squat that is not below parallel is simply a no-rep, and you repeat it.
Can you take your shoes off for HYROX wall balls?
Yes. The rulebook allows you to take your shoes off at your wall ball target. Leave them under the rig and carry them to the Finisher Stage.
What size wall ball should I buy for HYROX training?
The pound size closest to your race ball: about 9 lb (8 or 10 lb) for 4 kg, 14 lb for 6 kg and 20 lb for 9 kg.
Related reading: HYROX Sandbag Lunges · HYROX Workout Equipment · HYROX Farmers Carry · HYROX WOD: 6 workouts.
Every product here is marked research review: we checked the listings and the official rules, but we have not trained with these exact wall balls ourselves, so there is no Lab Score on this page. Sources: HYROX 26/27 rulebook (reps, movement standards, penalties and equipment rules); Centr, HYROX equipment partner (weights, target heights and divisions); manufacturer specifications on each Amazon listing. Our full method is at How We Test.
Last reviewed: October 20, 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.
