Overview
Sandbag training adds an element of load instability that fixed weights don’t replicate. The shifting sand challenges stabiliser muscles throughout carries, cleans, and squats in a way that a loaded barbell doesn’t.
Hyrox Training
The Hyrox sandbag lunge is 100 metres with a 20 kg bag (men’s open) or 10 kg (women’s open). Train with the exact weight you’ll race with — the movement patterns are specific enough that training heavier offers limited carry-over to the race distance.
Filling Tips
Use kiln-dried sand (from a hardware store), not play sand — it’s drier and less likely to clump. Fill the inner bags to 80% capacity to allow slight movement without excessive shifting. Seal with duct tape as a backup to the Velcro.