Wall Balls HYROX Doubles: Relay Strategy and Technique

Partner Wall Balls are the final station of the entire race. The moment when everything is decided. You've covered eight kilometers of running and seven stations already. The body is at its limit. And now you have to complete 100 repetitions between the two of you, with the ball falling and the judge watching every rep.

In doubles no‑reps accumulate even more easily than in individual. The rhythm of the changes causes technique to relax unintentionally. And in HYROX there are no warnings: each repetition is either valid or immediately a no‑rep.

In this guide you'll learn how to split the 100 repetitions, how to manage the exchanges, and which mistakes destroy most teams at the final station.

Let's break it down.

First the video to prepare the HYROX Wall Balls in doubles format:

Remember that in this post you'll find a detailed explanation of the technique if you compete individually or want to improve it, with a very, very... you decide:

👉 Click here to watch the Wall Balls technique explanation.

Velites is an international partner of HYROX, and we have developed specific resources to help you prepare for this competition: a complete video course with running technique and station‑specific content, doubles competition preparation, free access to our App with exclusive training plans, gifts, discounts and much more. Join and enjoy.

👉 Click here or on the image:

And here are the links to the rest of the guides to prepare the race and the HYROX stations in doubles format:

Access to the rest of the doubles guides

Station allocation: who does what

At partner Wall Balls, one athlete works at a time. The ball hits the ground —or is dropped by the athlete finishing their turn— and only then does the partner enter. While one works, the other waits behind resting. Both enter the station together. The fresher athlete starts. That decision is made before crossing the IN.

The working athlete

Depth on every repetition. Hit the target on every throw. When you decide to stop, drop the ball to the floor with control and clear the lane immediately so the partner can enter without pause. Time it so that when you feel you have two repetitions left: that's the optimal moment to change.

The resting athlete

Wait behind with your eyes on your partner. When the ball falls, you enter immediately: pick it up, assume the starting position and start. Use the rest time to lower your breathing rate and relax your shoulders. Don't distract each other.

Pacing strategy in HYROX doubles

The strategy revolves around maintaining the cycle without cutting squat depth. Each no‑rep is 15 seconds added at the end. The quality of every repetition is worth more than the speed of the exchange.

Recommended blocks by level

If you're starting in HYROX doubles: 8–10 repetitions per turn. Change when the pace starts to drop, not when the body fails. A frequent change with clean technique is better.
If you already have experience in doubles: 15–25 repetitions per turn. The stronger athlete can take on more total load. Always change before technical failure.

The fresher athlete starts, the stronger one closes

The fresher athlete starts upon arrival to maintain the initial speed. The stronger one closes the station: the last repetitions are the hardest to execute with clean technique and the most prone to no‑reps. Closing with the stronger athlete protects the total time.

Official weights, target heights and repetitions in HYROX

All divisions perform 100 repetitions. Weights and target heights vary:

Wall Balls - HYROX Style

STATION 08 Wall Balls 100 REPS

Women Open · Doubles Women · Women's Relays	4kg
Men Open · Doubles Men · Doubles Mixed · Men's Relays · Pro Women · Pro Doubles Women	6kg
Pro Men · Pro Doubles Men	9kg
Mixed Relays	F 4kg M 6kg

Important note: Magnesium (chalk) is strictly prohibited at this station and incurs a 2‑minute penalty.

Official rules you should know

Enter together through IN, exit through OUT: Both members must enter together. Confusing the arches costs a 2‑minute penalty.
The ball must hit the floor before the partner enters: Only when the ball touches the ground can the relay enter. You cannot catch the ball in the air during the exchange.
No warnings: There are no prior notices. Any rep that doesn't drop to parallel or doesn't hit the target is a no‑rep with an immediate 15s penalty.
Magnesium prohibited: It is not allowed at this station. Using it incurs a 2‑minute penalty.
Finish: After completing the 100 valid reps, exit toward the finish line by going around the structure on the outside.

Common mistakes in HYROX doubles

Cutting the squat short: With fatigue and the urge to change quickly, depth is lost. Maintain your individual reference of "breaking parallel".
Changes too late: Waiting for failure generates low‑quality reps and slow transitions.
Distracted resting athlete: If the one waiting isn't attentive to the ball, vital seconds are lost on every relay.
Not clearing the lane: The athlete finishing must move aside immediately so as not to obstruct the partner's entry.
Leaving before the OK: Always wait for the judge's confirmation before sprinting to the finish to ensure there are no pending no‑reps.

Next step: train partner Wall Balls

Specific partner blocks: Practice relays of 8–10 reps focusing on quickly clearing the lane and the partner's explosive entry.
Fatigue sets: Combine 50m of Sandbag Lunges followed by 30 Wall Balls. This simulates the real leg fatigue at the end of the race.
Full simulation: Train the last three stations together (Farmers + Lunges + Wall Balls) with minimal running between them to master the stretch where the final time is decided.

Conclusion

The Wall Balls are done. The race is done. When the judge gives you the OK on the last repetition, both of you leave together toward the finish line. That's all that's left.

Remember: Our 8‑week digital program has the complete programming for pairs: technique, strategy and race simulations so you cross that finish line with your best mark.