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HYROX Partner Workout for Doubles Training, a partner and doubles HYROX workout

HYROX Partner Workout for Doubles Training

The core doubles session: both athletes run every metre together, then split each station however the pair decides in the moment. It rehearses the only skill doubles actually adds to a HYROX race, which is deciding who takes the next set while both of you are out of breath.

  • 45 min
  • intermediate
  • Full gym
  • Alternating stations

SkiErg · sled · rower · wall ball · sandbag

Trains SkiErg, Sled push, Rowing, Wall balls, Sandbag lunges

The session · 3 blocks · 45 min of work

01

Warm-up

10 min

Warm up together at the slower athlete's pace. That is also how you will race.

  • Easy jog side by side 1 set · 800m Talk the whole way. It sets the pacing agreement.
  • Partner dynamic stretches and leg swings 1 set · 5 min
  • Unweighted station rehearsal 1 set · 1 min each station Practise the handover, not the movement.
02

Main block: 5 station rounds

28 min

Both athletes run the 400m together. At the station, split the reps in sets of your choosing while the other rests.

  • Run together + SkiErg Round 1 · 400m + 1000m ski split Swap every 250m. Calling the swap out loud is the skill.
  • Run together + sled push Round 2 · 400m + 50m push split Swap every 12.5m. The resting partner walks back to the start.
  • Run together + row Round 3 · 400m + 1000m row split Swap every 250m. Keep the flywheel moving through the handover.
  • Run together + sandbag lunges Round 4 · 400m + 100m lunges split Swap every 25m. Hand the bag over, do not drop it.
  • Run together + wall balls Round 5 · 400m + 100 reps split Swap every 15 to 20. This is where most doubles pairs lose their race.
03

Cool-down

7 min
  • Walk and debrief 1 set · 5 min Agree the swap points for each station now, while the session is fresh.
  • Partner-assisted hamstring and shoulder stretch 1 set · 60s each

Coaching notes

  • Agree swap points before the station, not during it. Negotiating at 180bpm is how pairs lose 40 seconds on wall balls.
  • The stronger partner does not take more reps by default. They take more of the station that suits them and fewer of the one that does not.
  • The run is the only part you cannot split. Train at the slower athlete's race pace so neither of you is surprised on the day.
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
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RoxHype workout player guiding a sled push, with the next exercise lined up

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 app20,990
Hybrid workouts saved in the app1,611
Share of all 76,593 completed sessions27.4%
Average effort logged, all sessions6.8 / 10

These figures cover every hybrid session logged in the RoxHype app, not just this one.

Two more like this

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
 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

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.

HYROX Dublin Dublin11–15 Nov 2026 · this week HYROX Düsseldorf Düsseldorf11–15 Nov 2026 · this week HYROX Barcelona Barcelona11–15 Nov 2026 · this week
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Where next

All workouts All workoutsTen categories, every session with a timer Free 8-week training plan Free 8-week training planEvery session, three levels How ready are you? How ready are you?Pick your race and see where your minutes go
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