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
- EMOM, 2 person
rower · wall ball · dumbbells
Trains Rowing, Wall balls, Burpee broad jumps
The session · 3 blocks · 30 min of work
01
Warm-up
5 min- Alternating easy row, 1 minute each 2 sets · 1 min each Rehearse the exact swap you will use.
- Squats and arm swings 1 set · 2 min
02
EMOM 20
20 minAthlete A works on odd minutes, athlete B on even minutes. Finish the reps inside the minute or the pair takes a penalty round at the end.
- Minutes 1-2: row 5 cycles · 15 calories · rest partner's minute Pick a number you can hold in minute 19, not minute 1.
- Minutes 3-4: wall balls 5 cycles · 18 reps · rest partner's minute Unbroken. If you break, drop to 15 next cycle.
- Minutes 5-6: burpee broad jumps 5 cycles · 8 reps · rest partner's minute Consistent distance.
- Minutes 7-8: dumbbell thrusters 5 cycles · 12 reps · rest partner's minute Then repeat the four-movement cycle.
03
Cool-down
5 min- Easy walk or bike together 1 set · 3 min
- Shoulder and hip stretch 1 set · 45s each
Coaching notes
- Set the rep targets so both athletes finish with 12 to 15 seconds spare in the first cycle. By cycle 5 that spare time is gone.
- The 60-second rest is genuinely restorative. This is why doubles pairs can hold higher station intensity than singles athletes.
- If one athlete keeps missing the cap, lower their number only. Different targets on the same clock is the correct answer.
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. Rowing 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
HYROX You Go, I Go Partner Workout The simplest partner format there is: one athlete works, the other rests, and the clock never stops. Your rest is exactly as long as your partner's effort, which means going too hard on your round punishes you twice.
- 30 min
- intermediate
- Full gym
- 55 min
- advanced
- Full gym
Questions people ask
How do I scale this?
Sets, reps and rest are written for a intermediate 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.
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