30-Minute Express Doubles Workout
A half-hour partner session that needs one pair of dumbbells and a ball. Built for the lunch hour or the evening slot when neither of you has 55 minutes, and structured so the fitter athlete can carry a bigger share without the session falling apart.
- 30 min
- beginner
- Minimal kit
- Partner circuit
dumbbells · wall ball or med ball
Trains Wall balls, Farmers carry, Burpee broad jumps
The session · 3 blocks · 30 min of work
01
Warm-up
6 min- Partner shuttle jog 1 set · 3 min Stay together.
- Squats, lunges, arm swings 2 sets · 10 each · rest 30s
02
Main block: 4 rounds
20 minPartner A works while partner B holds a position. Swap, then move to the next pair.
- Wall balls while partner holds a plank 4 sets · 20 reps each The hold is not a rest. Both athletes are working the whole time.
- Farmers carry while partner wall sits 4 sets · 50m each
- Burpee broad jumps while partner holds a dead hang or overhead hold 4 sets · 10 each
- Shuttle run together 4 sets · 200m · rest 60s Side by side, matching pace.
03
Cool-down
4 min- Walk 1 set · 2 min
- Partner-assisted hamstring and chest stretch 1 set · 45s each
Coaching notes
- The holding partner sets the pace. If your plank is failing, your partner needs to move faster, and both of you know it instantly.
- This is the best entry point for a new doubles pair. Learn to work together before you try to split a race simulation.
- Scale by adjusting reps individually, never by letting one athlete sit out. Shared time under tension is the whole exercise.
scale the load before you scale the rest
The RoxHype app
This session, in a week that fits your race.
The app schedules it, times it, and moves the rest of the week when life gets in the way.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
Where this fits
Partner and doubles Two-person sessions: alternating stations, you-go-I-go, relays and full doubles simulations. Wall balls times Typical and top-10% times from real races. Pick a target, then train for it. Put it in a plan Sequence it into a week built around your race date and weakest station.
How this type of session is used in the app
| Metcon sessions completed in the app | 9,104 |
| Metcon workouts saved in the app | 841 |
| Share of all 76,593 completed sessions | 11.9% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every metcon session logged in the RoxHype app, not just this one.
Two more like this
Doubles EMOM HYROX Workout Twenty minutes, alternating minutes: you work on the odd minutes, your partner works on the even ones. The rigid clock removes all negotiation, which makes it the cleanest way to train swap discipline under fatigue.
- 20 min
- intermediate
- Full gym
- 40 min
- intermediate
- Full gym
Questions people ask
How do I scale this?
Sets, reps and rest are written for a beginner athlete. Scale the load first and the rest second. If the movement falls apart, drop the weight before you add rest.
Where does this fit in a plan?
One session is a session. Sequence it into a week built around your race date and your weakest station on the training plan, or let the generator write one in the same format around your kit and time.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
Bordeaux30 Sep – 4 Oct 2026 · this week 
Karlsruhe1–4 Oct 2026 · this week 
Toronto1–4 Oct 2026 · this week 
