HYROX Open Doubles · 16 Sessions
Train
Together.
Race day
13 Sept
2026
2026
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Phase 1Build the engine(May–Jun)
Phase 2Race-specific(Jul–Aug)
Phase 3Peak & Taper(Aug–Sep)
This is a HYROX-specific add-on, not a complete program. One session a week builds race skills, pacing and station familiarity — it assumes you're also running and strength training separately through the week. If HYROX day is your only structured training, build in 2–3 more sessions of running and strength work alongside it.
Phase 1 — Build the engine (May–Jun)
01
Upcoming
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Warm-up (10 min)
- 1 km easy jog or 5 min row
- Hip circles, leg swings, shoulder rolls
- 10 × bodyweight squats + 10 × push-ups
Stations — 1 round, light weight, focus on form
- SkiErg500 mNo load
- Sled Push2 × 25 m50 kg
- Sled Pull2 × 25 m50 kg
- Burpee Broad Jump25 mNo load
- Rowing500 mNo load
- Farmers Carry2 × 25 m2 × 12 kg
- Sandbag Lunges25 m10 kg
- Wall Balls30 reps3 kg
Run between stations
- 200 m easy jog between each station
📝 First session — go slow. Focus on technique, not speed. Swap stations every set with your partner. Note how each station feels.
02
Upcoming
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Warm-up (10 min)
- 1 km easy jog
- Dynamic stretching: hip flexors, hamstrings, shoulders
Stations — 1 full loop, moderate pace
- SkiErg500 mNo load
- Sled Push2 × 25 m55 kg
- Sled Pull2 × 25 m55 kg
- Burpee Broad Jump25 mNo load
- Rowing500 mNo load
- Farmers Carry2 × 25 m2 × 12 kg
- Sandbag Lunges25 m10 kg
- Wall Balls40 reps3 kg
Run between stations
- 250 m jog between stations — keep heart rate manageable
📝 First time through the full loop. Track your total time. This is your baseline — write it down.
03
Upcoming
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Warm-up (10 min)
- 1.5 km easy jog
- Activation: glute bridges, banded walks
Stations — 1 full loop + longer runs
- SkiErg600 mNo load
- Sled Push2 × 25 m60 kg
- Sled Pull2 × 25 m58 kg
- Burpee Broad Jump35 mNo load
- Rowing600 mNo load
- Farmers Carry2 × 25 m2 × 14 kg
- Sandbag Lunges25 m12 kg
- Wall Balls40 reps3 kg
Run between stations
- 300 m between stations — maintain steady pace
📝 Slightly longer runs today. Focus on breathing rhythm — exhale on effort.
04
Upcoming
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Warm-up (10 min)
- 1 km jog + leg press activation (light)
- Hip flexor stretch, thoracic rotations
Stations — strength emphasis
- SkiErg600 mNo load
- Sled Push2 × 25 m65 kg
- Sled Pull2 × 25 m65 kg
- Burpee Broad Jump40 mNo load
- Rowing600 mNo load
- Farmers Carry2 × 25 m2 × 16 kg
- Sandbag Lunges25 m15 kg
- Wall Balls50 reps4 kg
Run between stations
- 250 m — runs are shorter today to allow recovery for heavy stations
📝 Sled weights jump this week. Take 30–45 sec rest between sets if needed. Protect your lower back on the pull — hinge, don't round.
05
Upcoming
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Warm-up (15 min)
- 2 km easy jog
- Full mobility circuit: ankles, hips, shoulders
- 2 × 10 squat jumps to elevate heart rate
Stations — race simulation, timed
- SkiErg700 mNo load
- Sled Push2 × 25 m70 kg
- Sled Pull2 × 25 m68 kg
- Burpee Broad Jump50 mNo load
- Rowing700 mNo load
- Farmers Carry2 × 25 m2 × 16 kg
- Sandbag Lunges25 m15 kg
- Wall Balls50 reps4 kg
Run between stations
- Full 1 km runs between stations (race distance). Start your timer at station 1 and stop after Wall Balls.
📝 First timed run. Don't go out too fast — negative split is the goal. Record total time.
06
Upcoming
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Warm-up (10 min)
- 1 km easy jog
- Mobility focus: foam rolling legs + upper back
Stations — light load, technique priority
- SkiErg600 mNo load
- Sled Push2 × 25 m50 kg
- Sled Pull2 × 25 m50 kg
- Burpee Broad Jump40 mNo load
- Rowing600 mNo load
- Farmers Carry2 × 25 m2 × 14 kg
- Sandbag Lunges25 m12 kg
- Wall Balls40 reps3 kg
Run between stations
- Easy 400 m between stations. This is a recovery week — do not push.
📝 Recovery session after your first race sim. Keep effort at 65–70%. Focus on smooth mechanics over speed.
Phase 2 — Race-specific (Jul–Aug)
07
Upcoming
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Warm-up (10 min)
- 1.5 km easy jog
- Shoulder + hip activation
Stations — midpoint progression weights
- SkiErg700 mNo load
- Sled Push2 × 25 m80 kg
- Sled Pull2 × 25 m78 kg
- Burpee Broad Jump50 mNo load
- Rowing700 mNo load
- Farmers Carry2 × 25 m2 × 18 kg
- Sandbag Lunges25 m17 kg
- Wall Balls50 reps5 kg
Run between stations
- 500 m between stations — controlled effort
📝 Welcome to Phase 2. Weights step up toward Mixed Doubles race spec (152/103 kg sleds, 6 kg wall ball). Sled at 80/85 kg this week. Stay patient through the heavier sets.
08
Upcoming
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Warm-up (10 min)
- 1 km jog
- Partner activation: mirroring squats, push-up claps
Stations — partner splits, practice handoffs
- SkiErg700 m eachNo load
- Sled Push2 × 25 m each80 kg
- Sled Pull2 × 25 m each78 kg
- Burpee Broad Jump50 m eachNo load
- Rowing700 m eachNo load
- Farmers Carry2 × 25 m each2 × 18 kg
- Sandbag Lunges25 m each17 kg
- Wall Balls40 reps each5 kg
Run between stations
- Both partners run each 1 km leg together
📝 Focus entirely on doubles execution: who goes first at each station, transition speed, encouragement. Race day roles should feel natural by end of session.
09
Upcoming
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Warm-up (15 min)
- 2 km easy jog
- Drills: high knees, butt kicks, lateral shuffles
- 5 min mobility: hip + shoulder openers
Stations — full race sim, timed
- SkiErg800 mNo load
- Sled Push2 × 25 m100 kg
- Sled Pull2 × 25 m85 kg
- Burpee Broad Jump60 mNo load
- Rowing800 mNo load
- Farmers Carry100 m2 × 20 kg
- Sandbag Lunges50 m18 kg
- Wall Balls60 reps5 kg
Run between stations
- Full 1 km runs — race pace. Compare total time to Session 05.
📝 Timed sim #2. You should be noticeably stronger on the sleds. Aim to beat your Session 05 time — even 2 minutes improvement is a big win.
10
Upcoming
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Warm-up (10 min)
- 1 km easy jog + stride-outs
- Arm circles, shoulder rolls
Stations — run quality + carry endurance focus
- SkiErg800 mNo load
- Sled Push2 × 25 m120 kg
- Sled Pull2 × 25 m92 kg
- Burpee Broad Jump60 mNo load
- Rowing800 mNo load
- Farmers Carry150 m2 × 22 kg
- Sandbag Lunges75 m20 kg
- Wall Balls75 reps6 kg
Run between stations
- 1 km at threshold effort (comfortably hard — can't hold a conversation)
📝 Push the run pace today. Sled and wall ball are nearly at full Mixed Doubles race spec now — you're building the strength buffer for race day.
11
Upcoming
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Warm-up (15 min)
- 2 km easy jog
- Full body mobility: 5 min
Stations — 2 full loops (reduced weight 2nd loop)
- SkiErg1000 m × 2No load
- Sled Push2 × 25 m × 2138 / 105 kg
- Sled Pull2 × 25 m × 298 / 85 kg
- Burpee Broad Jump80 m × 2No load
- Rowing1000 m × 2No load
- Farmers Carry150 m × 22 × 24 / 20 kg
- Sandbag Lunges75 m × 220 / 17 kg
- Wall Balls90 reps × 26 / 5 kg
Run between stations
- 600 m between stations each loop. 5 min seated rest between loops.
📝 Volume peak. Sled push is now within 14 kg of full Mixed Doubles race weight (152 kg). This is the hardest session of the whole program — you're meant to be tired after this. Eat well tonight.
12
Upcoming
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Warm-up (10 min)
- Easy 1 km jog
- Foam rolling: IT band, quads, lats
Stations — lower volume, race weights for the first time
- SkiErg1000 mNo load
- Sled Push1 × 25 m152 kg ✦
- Sled Pull1 × 25 m103 kg ✦
- Burpee Broad Jump80 mNo load
- Rowing1000 mNo load
- Farmers Carry100 m2 × 24 kg ✦
- Sandbag Lunges50 m20 kg ✦
- Wall Balls95 reps6 kg ✦
Run between stations
- 400 m easy — recovery week, protect the body
📝 ✦ = First time at official Mixed Doubles race weight (152/103 kg sleds, 2×24 kg carry, 20 kg sandbag, 6 kg wall ball). Half volume on lunges today — feel the load, don't fight it. Record how it feels.
Phase 3 — Peak & Taper (Aug–Sep)
13
Upcoming
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Warm-up (15 min)
- 2 km easy jog
- Full mobility + 5 × stride-outs at race pace
Stations — race weights, full loop
- SkiErg1000 mNo load
- Sled Push2 × 25 m152 kg ✦
- Sled Pull2 × 25 m103 kg ✦
- Burpee Broad Jump80 mNo load
- Rowing1000 mNo load
- Farmers Carry200 m2 × 24 kg ✦
- Sandbag Lunges100 m20 kg ✦
- Wall Balls100 reps6 kg ✦
Run between stations
- 1 km race-pace runs — this is what race day feels like
📝 Full official Mixed Doubles race weights and full race distances for the first time — sled 152/103 kg, 200m carry, 100m lunges, 100 wall balls at 6 kg. You're ready for this — you've built the strength over 12 sessions. Trust the process.
14
Upcoming
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Warm-up (15 min)
- 2 km easy jog
- Race day mental rehearsal — talk through the plan with your partner
- Full mobility circuit
Stations — full race sim, timed, race weights
- SkiErg1000 mNo load
- Sled Push2 × 25 m152 kg
- Sled Pull2 × 25 m103 kg
- Burpee Broad Jump80 mNo load
- Rowing1000 mNo load
- Farmers Carry200 m2 × 24 kg
- Sandbag Lunges100 m20 kg
- Wall Balls100 reps6 kg
Run between stations
- Full 1 km race pace. Beat your Session 09 time.
📝 Full official Mixed Doubles spec, every station, every distance. Last hard effort. Record your time — this is your race day prediction. Celebrate the improvement from Session 05.
15
Upcoming
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Warm-up (10 min)
- Easy 1 km jog
- Light mobility only — no stress on the body
Stations — reduced volume, race feel
- SkiErg500 mNo load
- Sled Push1 × 25 m55 kg
- Sled Pull1 × 25 m50 kg
- Burpee Broad Jump40 mNo load
- Rowing500 mNo load
- Farmers Carry1 × 25 m2 × 20 kg
- Sandbag Lunges15 m15 kg
- Wall Balls20 reps4 kg
Run between stations
- Easy 300 m jogs. Keep the legs moving, not working.
📝 Taper week. Half volume, full sharpness. Sleep well this week. Trust that the fitness is there — you earned it over 14 sessions.
16
Upcoming
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Activation (20 min total)
- Easy 1.5 km jog — get the blood moving, nothing more
- 4 × 30 m stride-outs at race pace
- SkiErg: 2 × 100 m at race effort
- Sled Push: 1 × 15 m very light (35 kg) — just to feel it
- 10 × wall balls at race pace
- Full body stretch: 10 min
📝 This is not a workout — it's a wake-up. Get the nervous system fired, then rest. Eat your normal race-day food tonight. Lay out your kit. Race tomorrow. You're ready.
13 September 2026
Race Day
HYROX OPEN DOUBLES · 13 SEPTEMBER 2026
8
stations
8 km
total running
16
sessions built
Official Race Spec
HYROX Mixed Doubles
Both partners use the same weight at every station — Men's Open standard.
- Run8 × 1 km—
- SkiErg1000 mNo load
- Sled Push50 m (2 × 25 m)152 kg
- Sled Pull50 m (2 × 25 m)103 kg
- Burpee Broad Jump80 mNo load
- Rowing1000 mNo load
- Farmers Carry200 m2 × 24 kg
- Sandbag Lunges100 m20 kg
- Wall Balls100 reps6 kg
Wall ball target height: 3.00 m for men, 2.70 m for women — sandbag and sled weights include the sled itself.