Wall Balls and Medicine Balls for HYROX: Buying Guide

For HYROX, you want a soft, large-diameter wall ball at the weight for your division, plus a target at the race height to throw it at. Wall balls are the final station and the one where fatigue meets a strict standard, so training with the right ball and target is not optional. Hard medicine balls, slam balls and small rubber med balls serve other purposes and are not substitutes for the station. This guide explains the types, how to pick the weight and size, how to set up a target at home, what to look for in construction, and well-known brands.

Independent guide; not affiliated with HYROX, DEKA or Spartan.

What the station demands

A set number of reps, squatting to depth and throwing the ball to a target above you, with the ball weight and target height set by division and sex category in the rulebook. The ball is a soft, large-diameter wall ball of the kind used in functional fitness gyms. See wall balls.

Training needs: a ball at race weight, a target at race height, and a wall or frame that can take the impact.

Ball types

Wall balls

Large (typically around the size of a basketball or larger), soft, with a vinyl or synthetic leather shell and a dense filling. Designed to be thrown at a wall and caught. The soft shell makes catching comfortable and protects the wall. This is the type used at HYROX.

Look for: a durable shell with reinforced stitching; consistent diameter across weights (so your throw mechanics do not change); a balanced fill that does not shift; clear weight marking.

Well-known brands, by name only: Rogue Fitness, Dynamax, Titan Fitness, REP Fitness, Again Faster. Confirm current products and weights on the manufacturers' sites.

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Hard medicine balls

Smaller, firmer rubber balls, sometimes with a textured grip. Good for throws, slams on soft surfaces, and core work. Not suitable for wall balls: too small to catch comfortably at the chest, too hard on the wall and the hands.

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Slam balls

Dense, non-bouncing rubber balls designed to be slammed into the floor. Not for wall balls; the shell is too hard and the weight distribution is wrong for repeated catches.

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Choosing the weight

Use the race weight for your division and sex category, confirmed in the current rulebook. Wall ball weights have been changed in past rule revisions, so do not rely on a chart from a previous season.

Consider owning two: the race weight for specific practice and a lighter ball for technique and high-volume conditioning. Training heavier than race weight occasionally builds strength for the station but is not necessary.

Choosing the size

Diameter is more consistent across brands at the common weights but varies for lighter and heavier balls. A ball that is noticeably smaller or larger than the race ball changes your catch position and the throw. If possible, check the diameter of the ball used at events and match it.

Setting up a target

The target height is set by sex category and division in the rulebook. At home:

• Wall. Mark the height with tape on a solid wall. Brick and block walls are ideal. Plasterboard walls can be damaged by repeated impact at race weight; consider a plywood sheet fixed to studs.
• Rack-mounted target. Attachments that mount to a power rack and give you a fixed, adjustable-height target. Portable, no wall damage.
• Freestanding target. A frame with a target panel. Useful in garages and outdoors.

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Whatever you use, set it at the race height and never throw to a lower target in training. The standard at the race is strict and the habit of throwing to a low target will cost you no-reps.

What to look for, summarised

1. A soft wall ball at race weight, correct diameter.
2. A durable shell and stitching; wall balls take a beating.
3. A target at race height, on a surface that can take the impact.
4. Enough ceiling height for the throw.
5. Optionally, a lighter second ball for volume work.

Training with it

Standards first. Every rep to full depth, every throw to the target. Sets of 10 to 15 at race weight with perfect form.

Volume. The race rep count in planned sets with the rests you will use at the race.

Under fatigue. Lunges, run, wall balls; or any hard session finished with full wall balls. Pair with the sandbag lunges station to replicate the race finish.

Strength support. Front squats, thrusters and goblet squats build the pattern.

See HYROX workout and how to train for HYROX.

Ceiling height and throwing space

A wall ball travels well above the target, so indoor training needs clear height above the target line plus room for the ball's arc. Garages with low ceilings or exposed joists are a common problem; check before buying a target. Outdoors, a solid garden wall or the side of a building with a marked line works as long as the surface is flat enough to give a predictable rebound. Uneven brick sends the ball off at odd angles and teaches bad catches.

Technique checks you can do at home

Set up a phone to film from the side and check three things every session: the hip crease dips below the knee on every rep, the ball hits at or above the line on every throw, and the catch happens at the chest with the descent into the next squat starting immediately. Count any shallow squat or short throw as a no-rep in training, exactly as a judge would, and repeat it. The habit of self-judging is what prevents a string of no-reps on race day when you are tired and tempted to cut depth. See wall balls for the station standards.

Care

Keep wall balls dry; wet shells degrade and the fill shifts. Store off concrete if possible. Check stitching periodically; a split seam leaks filling and ruins the ball.

Budget

Prices vary by brand, weight and material; check current prices. A good wall ball lasts years of regular use. Second-hand balls are often fine if the shell and seams are intact.

Related gear

• Sandbags
• Sleds for home training
• Race-day kit

Gyms with proper wall ball targets at race heights are listed in the gym directory.

FAQ

What weight wall ball is used in HYROX?

Set in the official rulebook by division and sex category. Check the current edition; the weights have changed in past revisions.

Can I use a medicine ball instead of a wall ball?

Hard medicine balls are too small and too firm for comfortable repeated catches and can damage walls. Use a proper soft wall ball.

How high is the HYROX wall ball target?

Set in the rulebook by sex category and division. Mark that height on your training target and never throw lower.

How do I set up a wall ball target at home?

Tape on a solid wall at race height, a rack-mounted target, or a freestanding frame. Protect plasterboard walls with plywood.

Should I train with a heavier ball than race weight?

Occasionally, for strength. Most of your practice should be at race weight to the race target so the standard becomes automatic.