Wall Ball Finisher
1 km at race pace straight into 100 wall balls, twice.
Coach's note
The last station is where races are lost. Break the wall balls before you have to.
The session
- 1
Warm-up Jog
1000 m · 6 min · 9.7–10.3 km/h · 5:50–6:11 /km
Easy conversational jog to open a session.
- 2
Compromised Run
2 sets · 1000 m · 5 min · 12.0–12.8 km/h · 4:42–4:59 /km
Run immediately after a station to train the transition.
- 3
Wall Balls
2 x 100 · rest 180s
75/100 wall balls. Break into planned sets before you have to.
- 4
Cooldown Jog
800 m · 5 min · 9.3–9.9 km/h · 6:04–6:27 /km
Easy jog to flush the legs after hard work.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Wall Ball Finisher as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore HYROX workouts
- Sled Combo1 km run, sled push, 1 km run, sled pull — three rounds.
- Full Back HalfFour 1 km runs with stations 5 to 8 between them.
- Station IntervalsWall balls, SkiErg and sled push as repeats with fixed rest.
- Half SimulationFour 1 km runs broken by four stations, at race weight.
- Full Race SimulationAll eight runs and all eight stations in race order.