Workout Description
For Time (Team of 2, same 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 Balls (6 kg to 2.75 m / 4 kg to 2.55 m)
Why This Workout Is Very Hard
Doubles remains a long, high-output race format with significant station fatigue, even with shared pacing and partner support. Execution quality and teamwork determine how much performance degrades late.
Benchmark Times for HYROX Doubles
- Elite: <66:00
- Advanced: 71:00-76:00
- Intermediate: 81:00-86:00
- Beginner: >110:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Long race duration with repeated running and erg work still demands strong aerobic efficiency from both partners.
- Stamina (9/10): Station volume across the full event drives cumulative muscular fatigue, especially when partner pacing or handoffs are inefficient.
- Power (6/10): Repeated accelerations under load and explosive station movement require reliable power expression without excessive lactate spikes.
- Speed (6/10): Partner communication, transition speed, and station turnover have a direct impact on total race time.
- Strength (5/10): Strength matters at loaded stations, but doubles outcomes usually hinge on sustainable output and transitions rather than peak force.
- Flexibility (4/10): Mobility supports movement economy and wall-ball depth, but is secondary to pacing, station strategy, and fatigue resistance.
Movements
- Run
- Ski Erg
- Sled Push
- Sled Pull
- Burpee Broad Jump
- Row
- Farmer Carry
- Sandbag Lunge
- Wall Ball
Scaling Options
Scale to 800 m runs and reduce each station by 20% per team • Keep standard doubles format but allow short alternation sets every 30-60 seconds to prevent early blowups at sled and wall balls.
Scaling Explanation
Doubles scaling should preserve teammate coordination and shared pacing demands. Reduce volume and load first while keeping station order and synchronized run structure intact.
Intended Stimulus
A hard, cooperative effort where communication and handoff discipline are as important as fitness. Partners should keep transitions clean and avoid mismatched pacing that causes one athlete to redline.
Coach Insight
Agree on station set sizes before the start. Keep run pace conversational early, then tighten effort after station five. Use predictable alternation rhythms to avoid wasted rest and chaotic transitions.
Benchmark Notes
Doubles rewards efficient collaboration and smooth station handoffs. Competitive teams usually finish in the mid-60s to mid-80s, while broad field outcomes commonly land from the mid-80s through 100+ minutes depending on station consistency.
Modality Profile
Doubles maintains the same movement map as standard HYROX: monostructural engine work dominates, with loaded stations and a smaller gymnastics component from burpee broad jumps.
