Station 7 of 8 · 100 m · Updated for the 2026/27 season
Sandbag Lunges
One hundred meters of walking lunges with a sandbag on your shoulders, on legs that have run seven kilometers and pushed a sled. This station decides whether your last run is a run or a walk.
Weights (2026/27 season)
| Division | Men | Women |
|---|---|---|
| Open | 20 kg | 10 kg |
| Pro | 30 kg | 20 kg |
Back knee must touch the ground on every rep; the bag stays on the shoulders for the full 100 m.
Technique
- Moderate stride length with the torso tall — overstriding turns quads to concrete.
- Drive through the whole front foot and bring feet together between reps if you need micro-pauses.
- Brace the bag by pulling it down into your traps rather than letting it ride your neck.
- Pick a rhythm (e.g. 2 seconds per lunge) and never break it.
Common mistakes
- Long 'powerful' lunges early that produce quad failure by 60 m.
- Standing rests with the bag loaded — it drains you without progress. Rest at turnarounds if at all.
- No-reps from a floating back knee when fatigue sets in.
Race pacing
Steady unbroken rhythm at RPE 8. Around 4 minutes for 100 m is a solid Open benchmark; smooth beats fast.
How the program trains it
In the program: alternating sandbag lunges enter Week 2 and split squats build single-leg capacity from Week 1 Strength B.
Train every station with a race-date-aligned plan
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