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
- Alternating rounds
rower · wall ball · dumbbells
Trains Rowing, Wall balls, Burpee broad jumps
The session · 3 blocks · 30 min of work
01
Warm-up
6 min- Row, alternating 250m each 2 sets · 250m each Get used to the handover immediately.
- Squats, arm swings, light wall balls 1 set · 3 min
02
Main block: 20 minutes, alternating
20 minAthlete A completes the full movement, then athlete B does the same. Continue for 20 minutes.
- Row alternating · 250m each · rest partner's effort Round 1.
- Wall balls alternating · 20 each · rest partner's effort Round 2. Unbroken or your partner waits.
- Burpee broad jumps alternating · 10 each · rest partner's effort Round 3.
- Dumbbell thrusters alternating · 15 each · rest partner's effort Round 4, then repeat the sequence from the top.
03
Cool-down
4 min- Easy row together, one on the erg, one walking 1 set · 3 min
- Shoulder and quad stretch 1 set · 45s each
Coaching notes
- Your rest is your partner's work rate. Sandbagging your set to get more rest gives your partner less, and the pair goes slower overall.
- Count rounds as a pair, not individually. One shared score is what makes this a partner session rather than two solo ones.
- If one athlete is much fitter, give them a higher rep target on each movement rather than a heavier weight. It keeps the rhythm even.
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
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
- 45 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.
Bordeaux30 Sep – 4 Oct 2026 · this week 
Karlsruhe1–4 Oct 2026 · this week 
Toronto1–4 Oct 2026 · this week 
