Doubles Strength Pairs Workout
Strength work structured so one athlete lifts while the other loads, spots and counts. You get full rest between sets without the session dragging, and the shared bar means you train at weights neither of you would attempt alone.
- 40 min
- intermediate
- Full gym
- Partner strength
barbell · sled · dumbbells · sandbag
Trains Sled push, Sled pull, Sandbag lunges, Farmers carry
The session · 3 blocks · 40 min of work
01
Warm-up
8 min- Row or bike, alternating 1 set · 4 min each
- Empty bar complex, alternating sets 2 sets · 8 each
02
Strength pairs
26 minAlternate sets. Your partner's set is your rest, which keeps rest honest at roughly 90 seconds.
- Back squat, alternating sets 5 each · 5 · rest partner's set 75 to 80%. Spot each other properly.
- Sled push, alternating 4 each · 20m heavy · rest partner's set Partner walks the sled back. No wasted time.
- Sled pull, alternating 4 each · 20m · rest partner's set Partner resets the rope.
- Sandbag shoulder-to-shoulder carry 3 each · 40m · rest partner's set Hand the bag over at the turn without dropping it.
- Farmers carry race 2 sets · 60m head to head · rest 2:00 Same weight, both go. Competitive on purpose.
03
Cool-down
6 min- Easy walk 1 set · 4 min
- Partner-assisted quad and lat stretch 1 set · 45s each
Coaching notes
- Alternating sets makes a strength session 35% shorter for the same volume. It is the main practical argument for training with a partner.
- If your loads differ a lot, use dumbbells or a second bar. Stripping plates between every set destroys the rhythm.
- The farmers carry race is the one genuinely competitive piece. Keep it last so the ego does not contaminate the squats.
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. Sled push 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
| Strength sessions completed in the app | 22,716 |
| Strength workouts saved in the app | 2,006 |
| Share of all 76,593 completed sessions | 29.7% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every strength session logged in the RoxHype app, not just this one.
Two more like this
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
- 30 min
- beginner
- Minimal kit
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.
Bordeaux30 Sep – 4 Oct 2026 · this week 
Karlsruhe1–4 Oct 2026 · this week 
Toronto1–4 Oct 2026 · this week 
