All workout plans
Hyrox Doubles Prep
AthleticIntermediate
Three sessions a week for racing Hyrox as a pair: every run together, every station shared, and a race simulation at your half.
At a glance
- Frequency
- 3× a week
- Suggested block
- 8 weeks
- Session length
- ~55 min
- Equipment
- Full gym
Save every workout as your current plan. Adjust the exercises and training days anytime.
A week on this plan
Rest days can move — keep the order.
Equipment & training breakdown
Equipment
GymBarbellBodyweightMachineKettlebellSledOther
≈48 working sets
Where the week's sets go
- Legs18 sets · 38%
- Other17 sets · 35%
- Arms9 sets · 19%
- Back4 sets · 8%
The workouts
Workout 1 of 3
Strength
5 exercises · ~45 min
Squat, hinge, sled, pull, carry
- Barbell full squatQuads · Barbell4× 5 reps3 min rest
Two reps in reserve. The legs every sled and wall ball run on.
- Barbell full squatQuads · Barbell4× 5 reps3 min rest
- Sled pushQuads · Sled4× 20 s1 min 30 s rest
Race weight, short and fast: in doubles you push half the distance, so push it harder.
- Sled pushQuads · Sled4× 20 s1 min 30 s rest
- Kettlebell farmers carryForearms · Kettlebell3× 45 s1 min rest
Race kettlebells, one in each hand: the weight is one of the pair.
- Kettlebell farmers carryForearms · Kettlebell3× 45 s1 min rest
Workout 2 of 3
Station Switches
5 exercises · ~40 min
Two stations at once, swapping on the clock
Intervals · 45 s on, 15 s off · 4 rounds
- Ski ergometerTriceps · MachineInterval 1
Forty-five seconds on, fifteen to change over, alternating SkiErg and wall balls. With a partner, take one station each and swap in the changeover; alone, do both in turn.
- Wall ballQuadsInterval 215 reps
- Ski ergometerTriceps · MachineInterval 1
Intervals · 1 min on, 30 s off · 3 rounds
- Rowing machineFull body · MachineInterval 1
A minute hard, thirty seconds to swap, alternating the rower and burpee broad jumps.
- Burpee broad jumpFull body · BodyweightInterval 210 reps
- Rowing machineFull body · MachineInterval 1
- RunFull body · Bodyweight1× 20 min2 min rest
Twenty minutes at race pace, side by side. In doubles you only ever run together, so learn one pace.
- RunFull body · Bodyweight1× 20 min2 min rest
Workout 3 of 3
Doubles Simulation
16 exercises · ~55 min
The full course, your half of every station
For time
One clock from the first to the last, no rest in between. Each one you finish is a split.
- RunFull body · Bodyweight1 km
You both run every kilometre. Do your half of each station, the way you will split it on the day, and tap Next as each one ends.
- Ski ergometerTriceps · Machine500 m
- RunFull body · Bodyweight1 km
- Sled pushQuads · Sled25 m
Your half. The weight is the sled and its plates together.
- RunFull body · Bodyweight1 km
- Sled pullUpper back · Sled25 m
- RunFull body · Bodyweight1 km
- Burpee broad jumpFull body · Bodyweight40 m
- RunFull body · Bodyweight1 km
- Rowing machineFull body · Machine500 m
- RunFull body · Bodyweight1 km
- Kettlebell farmers carryForearms · Kettlebell100 m
- RunFull body · Bodyweight1 km
- Sandbag walking lungeQuads50 m
- RunFull body · Bodyweight1 km
- Wall ballQuads50 reps
Your fifty. On the day, swap every ten to fifteen so neither of you stalls.
- RunFull body · Bodyweight1 km
How to progress
Guidance for adjusting your workouts over the block. These changes are not applied automatically.
- Before you start
- Pick your division when you add the plan: the station weights follow it. Agree with your partner how you split each station.
- Station switches
- Train them with your partner when you can. Shorten the changeover once the swaps are clean.
- Simulation
- Run it every other week. Your half of each station is set; the runs are the full kilometre.
- Race week
- Only the strength session, with half the usual sets, and one easy run together.
Start this plan
Keep your workouts organised and track your progress in Vytal.
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