Doubles Station Relay Workout
Five stations run as a relay: one partner works a fixed chunk, tags out, and the pair moves on only when the total is complete. It is the closest training format to how a doubles race actually feels, and it exposes handover sloppiness in the first ten minutes.
- 40 min
- intermediate
- Full gym
- Relay
SkiErg · rower · sled · wall ball · sandbag
Trains SkiErg, Rowing, Sled push, Wall balls, Sandbag lunges
The session · 3 blocks · 40 min of work
01
Warm-up
8 min- Jog together 1 set · 600m
- Tag-out drill at each station, unloaded 1 set · 4 min Physical tag, not a shout. It removes ambiguity when you are both gasping.
02
Relay: 2 laps of 5 stations
26 minComplete each station's total before moving on. Swap in the chunk sizes listed.
- SkiErg relay 2 laps · 1000m total, swap every 200m Short chunks keep the pace high. That is the point of a relay.
- Sled push relay 2 laps · 50m total, swap every 12.5m Resting partner resets the sled.
- Row relay 2 laps · 1000m total, swap every 200m
- Sandbag lunge relay 2 laps · 100m total, swap every 20m Hand the bag shoulder to shoulder.
- Wall ball relay 2 laps · 100 reps total, swap every 10 · rest 2:00 between laps Ten-rep chunks keep both athletes unbroken all the way through.
03
Cool-down
6 min- Easy walk 1 set · 4 min
- Shoulder, hip and forearm stretch 1 set · 45s each
Coaching notes
- Short chunks produce a faster pair total but more handovers. Time both approaches on the wall balls and use the data, not the instinct.
- Use a physical tag. Verbal calls get lost in a loud gym and on a loud race floor.
- Set the equipment up so the resting partner is always on the return side. Walking around each other wastes seconds every single swap.
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. SkiErg 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
| Hybrid sessions completed in the app | 20,990 |
| Hybrid workouts saved in the app | 1,611 |
| Share of all 76,593 completed sessions | 27.4% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every hybrid session logged in the RoxHype app, not just this one.
Two more like this
Doubles HYROX Race Simulation The real doubles format at 50% run distance: both athletes run every run, all eight stations are split, and the doubles rep standards apply. Run it once in the build phase and once three weeks out, and record every station split as a pair.
- 55 min
- advanced
- Full gym
- 20 min
- intermediate
- 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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