Station benchmarks · 100 m sandbag lunges (20 kg Open Men, 10 kg Open Women)
What is a good HYROX sandbag lunges time?
The typical Open Man does the sandbag lunges in 5:20 and the typical Open Woman in 5:13. The fastest 10% of Open Men go under 3:53; the fastest 25%'s typical is 4:09.
5:20 typical · Open Men half were faster, half slower
3:53 fastest 10% under · Open Men one in ten beat this
5:13 typical · Open Women half were faster, half slower
3:50 fastest 10% under · Open Women one in ten beat this
Sandbag lunges by division
| Division | Fastest 10% | Typical of fastest 25% | Typical | Slowest 10% |
|---|---|---|---|---|
| Open Men | 3:53 | 4:09 | 5:20 | 8:04 |
| Open Women | 3:50 | 4:05 | 5:13 | 7:51 |
| Doubles Men | 2:47 | 2:59 | 3:35 | 4:57 |
| Doubles Women | 2:57 | 3:09 | 3:47 | 5:09 |
| Doubles Mixed | 3:02 | 3:16 | 4:03 | 5:43 |
| Pro Men | 3:39 | 3:51 | 5:03 | 7:30 |
| Pro Women | 3:48 | 3:59 | 5:10 | 7:34 |
| Pro Doubles Men | 2:46 | 2:55 | 3:36 | 4:54 |
| Pro Doubles Women | 3:05 | 3:16 | 4:00 | 5:32 |
| Pro Doubles Mixed | 3:15 | 3:29 | 3:47 | 5:38 |
| Relay Men | 3:11 | 3:24 | 4:58 | 8:14 |
| Relay Women | 3:30 | 3:48 | 5:02 | 7:30 |
| Relay Mixed | 3:18 | 3:37 | 4:54 | 7:36 |
| Elite 15 Men | 2:41 | 2:54 | 3:09 | 3:31 |
| Elite 15 Women | 2:58 | 3:05 | 3:25 | 3:53 |
| Elite Doubles Men | 2:14 | 2:24 | 2:34 | 2:54 |
| Elite Doubles Women | 2:31 | 2:39 | 2:57 | 3:22 |
| Adaptive Men | 3:12 | 4:04 | 4:53 | 9:03 |
| Adaptive Women | 3:12 | 3:11 | 6:02 | 12:29 |
Open Men by age group
Fastest ever sandbag lunges splits
All station records| Division | Athlete | Split | Race |
|---|---|---|---|
| Open Men | James Curry | 2:06 | 2026 London Olympia |
| Open Women | Janelle Hackler | 2:20 | 2025 Atlanta |
| Pro Men | Willy Georges | 2:22 | 2026 Stockholm |
| Pro Women | Isabella Vallejo | 2:38 | 2026 Stockholm |
Station records count only credible splits: a complete result, a finish in the fastest 25% of that race (or Elite), normal runs either side of the station, and no split far faster than the race winners run. How the data is cleaned.
The RoxHype app
Faster sandbag lunges in eight weeks.
The sandbag lunges guide on RoxHype tells you whether your slow split is strength or pacing, and the app builds the sessions that fix it.
- Every session written for your weak station, not a generic plan
- Rebuilt each week from what you actually did
- Race-day pacing from your own splits
Free to download. Used by more than 40,000 HYROX athletes.
