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Athlete Tools

Station 07

Sandbag Lunges

A 100m sandbag walking lunge requiring repeated single-leg strength under heavy fatigue.

Interactive benchmark

How does your time compare?

Your station time

:

Minutes : seconds · use your official station split

Faster than

50.0%

of comparable Men Open results

Above medianTop 50.0%

Season 8 · latest completed season

Finish-time distribution

174,716 valid splits

Sandbag Lunges result distribution A curve showing the percentage of comparable finishers beaten at each station time.

Top 10%

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Top 25%

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Median

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Specification

100 m · 20 kg

Race execution

Station performance focus.

Single-leg endurance, balance and trunk stability under load

  1. 01

    Use a repeatable stride length and keep each repetition controlled.

  2. 02

    Stay tall through the torso and keep the sandbag stable across your shoulders.

  3. 03

    Stand fully between steps and maintain a consistent rhythm.

Common mistakes

Where time gets lost.

01

Taking overly long steps that become difficult to control under fatigue.

02

Folding forward through the torso and making each lunge more demanding.

03

Practising fresh lunges without replicating race-level fatigue.

Training ideas

For your next workout.

Strength endurance

5 × 20 m at race load, aiming for identical time each length.

Late-race legs

3 rounds: 1 km run + 40 m sandbag lunges at controlled effort.

Training examples are general ideas, not an individual programme. Adjust load, volume and recovery for your experience and health.