Workout Description
HYROX Doubles Mixed
For Time (Team of 2, different gender):
8 rounds of:
1 km Run together
Then complete 1 station in order (team completes station volume and may split work as needed before advancing):
1) 1000 m Ski Erg
2) 50 m Sled Push (152/102 kg)
3) 50 m Sled Pull (103/78 kg)
4) 80 m Burpee Broad Jump
5) 1000 m Row
6) 200 m Farmer Carry (2x24/16 kg)
7) 100 m Sandbag Lunge (20/10 kg)
8) 100 Wall Ball Shots (6 kg to 2.75 m / 4 kg to 2.55 m)
Why This Workout Is Very Hard
This is a 8km run + 8 stations workout with extreme cumulative fatigue. The combination of continuous running (8 x 1km), heavy sled work (152kg push/103kg pull), high-rep wall balls (100 reps), and skill movements (burpee broad jumps) creates multiple limiting factors hitting simultaneously. The team format provides minimal recovery—one partner works while the other rests briefly. Total time likely 60-90 minutes of sustained intensity. Most average athletes will need to scale weights or break movements significantly.
Benchmark Times for His & Hers Hellscape
- Elite: <54:30
- Advanced: 60:00-66:30
- Intermediate: 74:00-83:00
- Beginner: >140:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (10/10): Extremely high volume across all eight stations with hundreds of reps (wall balls, burpee broad jumps, lunges). Muscular endurance is tested across upper body, lower body, and grip throughout the workout.
- Endurance (9/10): Eight 1km runs plus continuous aerobic work across ski erg, row, and farmer carry demand sustained cardiovascular capacity. Extended duration with minimal recovery creates significant aerobic stress throughout.
- Speed (7/10): For-time format with team transitions between stations demands quick movement cycling and minimal rest. Pacing strategy and efficient transitions between eight different modalities are critical.
- Strength (6/10): Heavy sled pushes and pulls (152kg/103kg) require significant force production. However, strength is secondary to the muscular endurance demands of the overall workout structure.
- Power (5/10): Burpee broad jumps and wall ball shots demand explosive output. However, the high-volume, sustained-effort format limits true power expression compared to dedicated power work.
- Flexibility (4/10): Burpee broad jumps and sandbag lunges require moderate hip and shoulder mobility. Most movements use basic ranges of motion without extreme flexibility demands.
Movements
- Run
- Ski Erg
- Sled Push
- Sled Pull
- Burpee Broad Jump
- Row
- Farmer Carry
- Sandbag Lunge
- Wall Ball
Scaling Options
Reduce Sled Push to 102/72 kg and Sled Pull to 72/52 kg for intermediate teams. For beginner teams, drop to 72/52 kg Push and 52/37 kg Pull. Farmer Carry can drop to 2x16/12 kg. Sandbag Lunge can reduce to 15/7.5 kg. Wall Ball target height can be lowered by 15-20 cm if needed, and load can drop to 4/3 kg. For the Ski Erg and Row, there is no load modification, but slower teams can reduce station distances — consider 750m Ski and 750m Row. For teams struggling with volume, reduce Burpee Broad Jumps to 60m or allow step-out burpees instead of jump burpees. Run pace should always be adjusted to the team's capability — there is no shame in a 6:30-7:00/km pace if it preserves quality across all stations. Volume reduction option: reduce to 6 rounds with 6 stations (drop Ski Erg and Farmer Carry) to cap the workout under 75 minutes.
Scaling Explanation
Scale this workout if either athlete cannot maintain a 6:00/km run pace for at least 3 consecutive km, if the prescribed sled loads make 50m completion in over 3 minutes, or if either athlete has a history of lower back or knee issues aggravated by loaded lunges or sled work. The priority in a HYROX simulation like this is maintaining aerobic intensity throughout — if loads force excessive rest or cause technique breakdown, they defeat the purpose. The goal is keeping both athletes moving with purpose, not grinding to a halt every station. Target a finish time of 75-100 minutes for recreational teams and 55-75 minutes for competitive teams. If projected time exceeds 100 minutes, reduce loads and/or station distances. Technique always beats load here — a heavy sled that causes spine rounding under fatigue is a liability across 8 rounds of cumulative stress.
Intended Stimulus
This is a long-duration aerobic and muscular endurance effort targeting 60-90 minutes for competitive teams, or up to 120 minutes for recreational athletes. The energy demand is a sustained aerobic engine with repeated muscular endurance challenges — think 'hard steady effort' that occasionally spikes into discomfort during the heavier stations like Sled Push and Sled Pull. The primary challenge is threefold: pacing the cumulative run volume (8 km total together), managing fatigue across 8 progressively taxing stations, and the mental/strategic element of coordinating effort distribution between two athletes of different genders with different strength and conditioning profiles.
Coach Insight
The run is non-negotiable — both athletes must complete it together, so set a pace dictated by the slower or more fatigued partner, never the stronger one. Ego on the run kills the rest of the workout. Target a conversational-to-uncomfortable pace, not a sprint. For station splitting, lean into each athlete's strengths: stronger partner should absorb more of the Sled Push and Pull volume; more aerobic partner should lead on Ski Erg and Row. On the Farmer Carry and Sandbag Lunge, tag-team in short, manageable increments — 25m segments work well. Wall Balls are the final station and arrive when both athletes are fatigued; split 50/50 or in sets of 10 with quick hand-offs, never go to failure on a set. Key technique cues: on the Sled Push, stay low and drive through the hips, short powerful steps; on Burpee Broad Jumps, establish a breathing rhythm early and do NOT sprint these — a controlled, consistent pace prevents collapse. Common mistakes: going out too hot on runs 1-2, one partner doing disproportionate work and dying by station 5, and breaking down on Sandbag Lunge technique under fatigue — keep the torso upright and the knee tracking over the toe.
Benchmark Notes
The 8×1 km run accumulation (8 km total) combined with the sled push/pull and burpee broad jump are the primary limiters; transition strategy and how partners split high-volume stations (wall balls, farmer carry) heavily influence total time. L5 (~88 min) reflects a fit recreational CrossFit pair with some HYROX exposure who run 5:30–6:00/km, split stations evenly, and take brief transitions between efforts.
Modality Profile
9 total movements: Gymnastics (2) - Burpee Broad Jump, Sandbag Lunge; Monostructural (3) - Run, Ski Erg, Row; Weightlifting (4) - Sled Push, Sled Pull, Farmer Carry, Wall Ball. Percentages: G=2/9=22%, M=3/9=33%, W=4/9=45%
