← Stations7 of 8
Sandbag Lunges
100 m of walking lunges with a sandbag across your shoulders, just before the final run and wall balls.
Work100 m
Comes afterRun 7
Typical time4:30Open Men, ~1:22 finish
Weights
| Open Men | Open Women | Pro Men | Pro Women |
|---|---|---|---|
| 20 kg | 10 kg | 30 kg | 20 kg |
Typical times
Station time at four finishing levels. Estimates for planning, rounded to 5 seconds.
| Level | Open Men | Open Women | Pro Men | Pro Women |
|---|---|---|---|---|
| Starter | 6:00 | 6:35 | 6:55 | 7:35 |
| Mid | 4:30 | 4:55 | 5:10 | 5:40 |
| Fast | 3:40 | 4:00 | 4:15 | 4:40 |
| Elite | 2:50 | 3:05 | 3:15 | 3:35 |
Standards
- 100 m of alternating lunges. The back knee touches the ground on every rep.
- Stand fully upright between reps.
- The sandbag stays on both shoulders for the whole station. Dropping it is a 15-second penalty, and a second time is a disqualification.
Pacing tips
- Shorter steps at a steady rhythm are faster than long lunges with pauses.
- Keep your chest up so the bag does not pull you forward.
- Expect Run 8 to feel slow afterwards and plan for it.
See how your Sandbag Lunges time fits a whole race in the pace calculator.