Follow the marked route and take the assigned position. Do not assume a training-gym layout matches the event floor.
Station guide
Wall Balls Station Guide
A first-race orientation to the station layout, ball and target setup, current movement sequence and legal exit.
Short answer: Know where to enter, which ball and target apply, how the movement begins and when the judge permits you to leave.
For tested opening caps, rest decisions and valid-rep auditing, use the COUNT-5 set and reset guide. This page owns station orientation only.
Orient before you add speed.
Use the athlete briefing and judge instructions at your event. Confirm the marked entry, your division ball, the physical target and the route out of the station before the race starts.
Confirm the correct ball and physical target for your division. Treat the digital display as a visual aid only.
Keep working until the judge confirms the required valid repetitions and permits you to exit.
Race rule: the current rulebook and event briefing control. A familiar layout reduces avoidable confusion, but it does not replace judge instructions.
Start Standing Tall
At station start, stand tall with hips and knees extended while holding the ball. Then begin the squat required by the current standard.
Use The Physical Target
Confirm the ball and target for your division. The digital display may help you see the count, but it is not the official judging standard.
Reset After Ground Contact
If the ball reaches the ground, reset standing tall with hips and knees extended. Do not continue by catching the ball on the bounce.
Wait For The Judge
Do not leave based on the screen alone. Continue until the judge confirms the required valid repetitions and permits departure.
Know the four things that can differ from your gym.
EntryFollow the marked route and volunteer directions.
BallUse the assigned division load.
TargetAim for the physical target at the required height.
ExitLeave only after judge confirmation.
Use training to make the sequence familiar. Use the current event briefing for the actual venue layout and any event-specific instructions.
Sources and boundaries.
- Official HYROX rulebook hub and the Season 26/27 Singles Rulebook for current division and movement standards.
- ACSM 2026 resistance-training guidance for individualisation, progressive loading and consistent training.
This orientation summarises the station sequence. It does not replace the rulebook, athlete briefing or judge instructions. Event standards can change.
Common questions.
Does the screen decide when I am finished?
No. The current Singles rulebook describes it as a visual aid. Wait for the judge to confirm the required valid repetitions and permit departure.
What happens if the ball hits the ground?
Reset standing tall with hips and knees extended, then begin again. Do not continue from a bounce catch.
Where should I enter and leave?
Follow the marked route, athlete briefing and judge instructions for your event. Training layouts are not authoritative.
Where is the set and rest plan?
Use the COUNT-5 article for opening-cap, reset and valid-rep decisions. This page is only a station orientation.
See the wall-ball lesson at age 45Use real race data to understand why late-station pacing and durability matter.
Plan your race splitsUse the race calculator to test target time and station pacing.
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