What is a good score for HYROX Doubles Mixed?

HYROX Doubles Mixed scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good HYROX Doubles Mixed score?

A good HYROX Doubles Mixed score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in HYROX Doubles Mixed?

Your HYROX Doubles Mixed approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale HYROX Doubles Mixed?

HYROX Doubles Mixed can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does HYROX Doubles Mixed work?

HYROX Doubles Mixed primarily works the muscles involved in Wall Ball, Sled Pull, Farmer Carry. This workout develops muscular endurance.

HYROX Doubles Mixed WOD - Scaling & Strategy

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 Balls (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 endurance test lasting 60-90+ minutes for average athletes. The continuous run-station cycle creates relentless fatigue accumulation with minimal recovery. Heavy sled work (152kg push, 103kg pull) and 1000m ski/row demand significant aerobic capacity while grip, legs, and shoulders are already fatigued. The burpee broad jumps and wall balls near the end compound accumulated fatigue. Team format provides some relief through work splitting, but the sheer volume, duration, and movement complexity across multiple energy systems make this extremely challenging for most CrossFitters.

Training Focus

This workout develops the following fitness attributes:

Stamina (10/10): Extreme muscular endurance across all domains: 8km running, 1000m ski/row, heavy sled work, 80 burpee broad jumps, 200m farmer carry, 100 wall balls. Sustained output over extended duration.

Endurance (9/10): Eight 1km runs combined with sustained aerobic work across ski erg, row, and farmer carry create exceptional cardiovascular demand. The continuous nature of this long-duration workout heavily taxes aerobic capacity.

Strength (6/10): Heavy sled push/pull (152/102kg and 103/78kg) and loaded farmer carry (24/16kg) demand significant force production. However, strength is secondary to endurance and stamina in this workout's primary stimulus.

Speed (6/10): Continuous movement with minimal rest between stations and rounds demands consistent pacing and quick transitions. However, this is a sustained effort rather than sprint cycling, moderating speed demands.

Power (5/10): Burpee broad jumps and wall balls provide explosive elements, but they're mixed within an endurance-focused format. Power is present but not the primary demand of this long-duration workout.

Flexibility (4/10): Burpee broad jumps and wall balls require moderate hip and shoulder mobility. Most movements use basic ranges of motion; no extreme flexibility demands present in this workout.

Attribute	Score	Explanation
Endurance	9/10	Eight 1km runs combined with sustained aerobic work across ski erg, row, and farmer carry create exceptional cardiovascular demand. The continuous nature of this long-duration workout heavily taxes aerobic capacity.
Stamina	10/10	Extreme muscular endurance across all domains: 8km running, 1000m ski/row, heavy sled work, 80 burpee broad jumps, 200m farmer carry, 100 wall balls. Sustained output over extended duration.
Strength	6/10	Heavy sled push/pull (152/102kg and 103/78kg) and loaded farmer carry (24/16kg) demand significant force production. However, strength is secondary to endurance and stamina in this workout's primary stimulus.
Flexibility	4/10	Burpee broad jumps and wall balls require moderate hip and shoulder mobility. Most movements use basic ranges of motion; no extreme flexibility demands present in this workout.
Power	5/10	Burpee broad jumps and wall balls provide explosive elements, but they're mixed within an endurance-focused format. Power is present but not the primary demand of this long-duration workout.
Speed	6/10	Continuous movement with minimal rest between stations and rounds demands consistent pacing and quick transitions. However, this is a sustained effort rather than sprint cycling, moderating speed demands.

Attribute

Score

Explanation

Endurance

9/10

Eight 1km runs combined with sustained aerobic work across ski erg, row, and farmer carry create exceptional cardiovascular demand. The continuous nature of this long-duration workout heavily taxes aerobic capacity.

Stamina

10/10

Extreme muscular endurance across all domains: 8km running, 1000m ski/row, heavy sled work, 80 burpee broad jumps, 200m farmer carry, 100 wall balls. Sustained output over extended duration.

Strength

6/10

Heavy sled push/pull (152/102kg and 103/78kg) and loaded farmer carry (24/16kg) demand significant force production. However, strength is secondary to endurance and stamina in this workout's primary stimulus.

Flexibility

4/10

Burpee broad jumps and wall balls require moderate hip and shoulder mobility. Most movements use basic ranges of motion; no extreme flexibility demands present in this workout.

Power

5/10

Burpee broad jumps and wall balls provide explosive elements, but they're mixed within an endurance-focused format. Power is present but not the primary demand of this long-duration workout.

Speed

6/10

Continuous movement with minimal rest between stations and rounds demands consistent pacing and quick transitions. However, this is a sustained effort rather than sprint cycling, moderating speed demands.

Difficulty:

Very Hard

Your Scores:

Workout Description

Why This Workout Is Very Hard

Training Focus

Movements

Training Profile

HYROX Doubles Mixed

Training Profile

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