Hyrox Partner Workout: Race Format, Training Ideas & Tips for Success
- Harry Smith
- 19 hours ago
- 11 min read
Training for a Hyrox race is a gritty, exciting test of endurance, strength, and grit - but throw in a partner and it becomes a whole new beast. The Hyrox Partner Workout, also known as the Doubles format, is quickly becoming one of the most popular ways to compete. Why? Because it brings strategy, teamwork, and camaraderie into a race format that already demands everything from your body and mind.
Whether you're signing up with your best mate, gym buddy, or someone who balances your weaknesses with their strengths, the Hyrox partner format adds a layer of fun and challenge that solo Hyrox races can't quite match. But don’t mistake “partner” for “easy.” The runs are still all yours, and while you can split the work in the stations, there’s no hiding behind anyone. You’ll both need to bring your A-game.
In this blog, we’re breaking down exactly how the Hyrox Partner Race works, followed by over 15 Hyrox partner workouts for training to help you get race-day ready. We’ll also dive into key Hyrox coaching tips for training effectively with a partner, share gear suggestions that could make a difference, and give you actionable advice to help you and your teammate crush it on the day.
What Is the Hyrox Partner Workout Format?
If you've never seen a Hyrox Partner Race before, the format is simple on paper - but brutal in practice. It follows the exact same race layout as the individual category: eight workout stations, each preceded by a 1,000 metre run, totalling 8km and a monster set of functional fitness challenges. The Hyrox Partner Workout format adds a whole new level of strategy and teamwork to an already demanding race.
Here’s the key twist: in the partner category, both athletes must complete all the running sections together. There’s no pacing or swapping out; both of you need to run every single kilometre. The workout stations, however, are where strategy comes into play. You’re allowed to split the reps however you choose. One of you might take the lead on the sleds, while the other dominates the wall balls. Or maybe you swap every few reps to keep things balanced.
Let’s walk through the full race flow:
1,000m run (together)
SkiErg – 1,000m (shared)
1,000m run
Sled Push – 50m total (shared)
1,000m run
Sled Pull – 50m total (shared)
1,000m run
Burpee Broad Jumps – 80m (shared)
1,000m run
Row – 1,000m (shared)
1,000m run
Farmers Carry – 200m (shared)
1,000m run
Sandbag Lunges – 100m (shared)
1,000m run
Wall Balls – 75 reps (shared)
The goal is simple: complete the course in the shortest time possible by efficiently splitting the station work and staying in sync throughout the runs.
Coach’s Tip: Start your training by figuring out your strengths. Is your partner stronger on sled work while you're a better rower? Great - play to those strengths. But don’t ignore your weaknesses. Train them hard in the build-up so you don’t become a liability when the race gets tough.
Hyrox Partner Workouts For Training
Training for a Hyrox Partner race isn’t just about grinding out the workouts - it's about building chemistry. You and your partner need to learn how to move together, recover together, and suffer together. If you're training for a Hyrox Partner Workout, it's essential to practise communication, pacing, and smart work splits. These Hyrox partner workouts are designed to build all the elements of a successful Hyrox team: aerobic capacity, power endurance, transitions, and mental grit.
Let’s get into the good stuff.
1. “Mini Hyrox” Simulation Workout
500m Run
500m SkiErg (shared)
500m Run
Sled Push 30m (shared)
500m Run
Sled Pull 30m (shared)
500m Run
40 Burpee Broad Jumps (shared)
500m Run
500m Row (shared)
500m Run
Farmer’s Carry 100m (shared)
500m Run
Sandbag Lunges 50m (shared)
500m Run
50 Wall Balls (shared)
This is a great way to experience the full format in half the volume. It’s still tough - but it’ll help you figure out pacing, communication, and how to transition between stations.
Coach’s Tip: Practise saying things out loud - "Take over", "5 more reps", "Rest now". Communication during transitions is the secret sauce that saves time.
2. Sled Supremacy
10 rounds (alternating):
10m Sled Push
10m Sled Pull
While one partner works, the other rests. Time it. Try to maintain consistent split times across all rounds.
Coach’s Tip: If your gym sled is on turf, friction is different than in a Hyrox race. Play around with weight until it feels just right, then build up.
3. Ski & Row Relay
3 Rounds Each (alternate every round):
750m SkiErg
750m Row
This builds engine and teaches you to stay mentally engaged while recovering. You’ll need that ability on race day.
4. Farmers Carry Grinder
For time:
200m Farmers Carry (switch hands every 25m, alternate partners every 50m)
Every 2 minutes: both partners perform 10 Air Squats + 5 Burpees
This is all about grip, pacing and mental toughness. You’ll want to drop those kettlebells - but resist.
5. “Wall Ball Ladder”
Every 3 minutes x 7 sets:
100m run+
Add 5 wall balls each set (partner A does odds, partner B does evens)
Starts easy, gets spicy. By round 5 or 6, your legs are toast and communication becomes everything.
6. You-Go-I-Go Engine Builder
8 rounds (4 each):
250m Run
15/12 Cal Assault Bike
Partner A does a full round, then Partner B. Push your pace - you get full rest while they go.
7. Dead Ball Chipper
For time:
100m Dead Ball Carry
40 Dead Ball Ground to Shoulder (split)
100m Dead Ball Carry
40 Dead Ball Squats (split)
100m Dead Ball Carry
40 Dead Ball Overhead Throws (split)
Great for sandbag lunge prep and grip strength. Swap often to stay fast.
8. “Burpee Balance” Partner Workout
12-minute AMRAP:
100m Run (together)
20 Burpee Broad Jumps (split as needed)
30 Sit-ups (together, synchro)
The goal is to push through the burpees without dying and stay in sync on the sit-ups.
9. “The Long Game” Workout
For time:
2 rounds:
800m Run
1000m Row (shared)
100m Farmers Carry
75 Wall Balls (split)
This is a grind. Perfect for Sunday sessions where you just want to put in the work.
10. Sled Death
10 minutes:
Alternate 10m Sled Pushes, as many rounds as possible
Then…10 minutes:
Alternate 10m Sled Pulls
It’s not fancy, but it’s very Hyrox.
11. Core & Carry Partner Workout
4 rounds each:
30 Russian Twists (with medball)
20m Farmers Carry
15 V-Ups
20m Farmers Carry
Take turns. The core is the silent killer in Hyrox - don’t neglect it.
12. EMOM Power Intervals
20-minute EMOM (alternating):
Odd Minutes:
12/10 Cal Ski
Even Minutes:
10 Deadlifts + 5 Burpee Broad Jumps
Both partners complete all rounds. It gets ugly - especially in the final five minutes.
13. Recovery & Rhythm Hyrox Partner Workout
5 rounds (easy pace):
400m Run
20 Wall Balls (split evenly)
20m Sandbag Lunges (unloaded if needed)
Use this as an active recovery day while staying race-specific.
14. Grip & Grind
3 rounds:
500m Row (shared)
100m KB Farmers Carry
15 Wall Balls (split)
Rest 2 mins between rounds
Perfect for simulating fatigue under grip-heavy conditions.
15. Hyrox Race Pace Prep Partner Workout
Run 1km together
Immediately:
250m SkiErg
20 Burpee Broad Jumps
15 Wall Balls
All at target race pace
Rest 3 minutes. Repeat 3–4 rounds.
Coach’s Tip:Track your split times from run to station and station to station. You’ll start to see where seconds are being lost.
For those wanting a more structured plan, our Hyrox 8 Week Training Program is now available and perfect for first-time competitors or anyone looking to level up. It includes weekly running and gym sessions, pacing guides, taper week planning, and bonus workouts.
How to Train for a Hyrox Partner Race
Training for Hyrox as a duo isn’t as simple as just doing the workouts together. It’s about learning how to move and recover as a team, and more importantly - how to suffer well, together. Whether you’ve been gym buddies for years or you’re fairly new to each other’s training styles, taking the time to train properly as a team can be the difference between an enjoyable race and one you just try to survive.
Balance Your Strengths, but Don’t Ignore Your Weaknesses
One of the biggest advantages in partner Hyrox is being able to play to your strengths. If one of you is a sled-pushing powerhouse while the other dominates wall balls, then great - split those stations accordingly. But don't fall into the trap of avoiding your weaker movements just because you’ve got a teammate who can cover them. The best teams can distribute the workload strategically without one person having to carry the other through every station.
Coach’s Tip: Do a partner trial day early in your training block where you both go through a full Hyrox simulation. It doesn’t have to be at full race intensity, but it’ll help highlight any major gaps in strength, endurance, or technique - and where you can support each other.
Build Communication into Your Workouts
You don’t need to overcomplicate this with long strategy meetings or cheesy high-fives every set. But small phrases like “take over,” “two more reps,” or “break at 15” can save seconds and stop confusion during transitions. Make a habit of communicating out loud during training. It might feel awkward at first, but by race day, it’ll be second nature.
Train Side-by-Side, Even When You’re Not Splitting Work
During runs, don’t drift apart. Get used to running in sync, finding a pace that suits both of you. One partner always has a slightly faster stride - and that's fine - but the trick is learning how to compromise without burning out early. The same goes for synchro work like wall balls or burpees: the key isn’t just effort, it’s rhythm.
Include Variety: Full Simulations, Station Focus, and Easy Days
Your training should mix race-day simulations (like “Mini Hyrox” or full partner efforts) with targeted station work and lighter, technique-focused days. Just like solo training, variety prevents overtraining and burnout, but it also gives you more chances to work through specific transitions and strategy points as a pair.
A Sample Week Might Look Like This:
Monday: Partner Engine Intervals (e.g. Ski & Row Relay)
Tuesday: Strength focus – Sled Push + Pull + Wall Balls
Wednesday: Light technical day or active recovery (mobility, carries, lunges)
Friday: Mini Hyrox or Partner AMRAP
Saturday: Full Hyrox Simulation or Long Grinder
Sunday: Easy 30-minute run + Sandbag or Core Circuit
Coach’s Tip: Train transitions just like movements. Time how long it takes to move from station to station and practise quick set-up and handovers. This is where top athletes gain serious time.
The Best Gear for Hyrox Partner Workouts
The beauty of Hyrox is that it’s raw. There’s no need for fancy equipment or high-tech gadgets. But that doesn’t mean your gear doesn’t matter - especially in the partner format, where comfort, grip, and mobility make all the difference. Here’s a breakdown of what to consider as a pair.
Shoes: It All Starts at the Ground
Running 8K in shoes that are too heavy, too stiff, or just plain uncomfortable will ruin your race. But in Hyrox, you also need grip and stability for sleds, lunges, and burpees. The sweet spot is a Hyrox shoe that gives enough cushion for the miles while staying low-profile enough for agility.
Popular options include the Nike Metcon 9, Reebok Nano X4, TYR CXT-1, and NOBULL Runners. Some athletes prefer to train in one pair and race in another - usually a lighter shoe that’s broken in but still fresh.
Check out our guide to the best shoes for Hyrox.
Coach’s Tip: Train in the same shoes you plan to race in. Break them in slowly over a couple of weeks and test them on sled turf, concrete runs, and during wall balls to check for hot spots or slippage.
Clothing: Matchy-Matchy or Just Practical?
Some partner teams go all in with matching kits - and hey, if it boosts morale, go for it. But the key is movement-friendly, sweat-wicking gear that doesn’t ride up during lunges or get in the way on the sled. Compression shorts or leggings can help avoid chafing, and fitted tops are less likely to soak up sweat and weigh you down.
Belts, Knee Sleeves & Other Support Gear
Belts are allowed in Hyrox and can help on heavier sled pushes or sandbag lunges. Just be sure you’re not relying on it for every movement - it’s better to build your base strength in training without gear, and then use it as a tool on race day.
Knee sleeves can help with burpees, lunges and general support, especially if you have old injuries or are training high volume. Just make sure they're not restrictive or slipping down mid-race.
Coach’s Tip: Use knee sleeves sparingly in training to make sure your knees are strong enough without them. Save them for race day or heavier workouts as a support bonus - not a crutch.
Training Tools for Home or Open Gym Setups
If you don’t have access to sleds every session, simulate them with heavy plate drags, resistance band pulls, or dumbbell push drills on turf. For farmers carries, kettlebells are perfect, and dead balls or sandbags can easily mimic lunges, ground-to-shoulders, and carries.
Coach’s Tip: No sled? No problem. Tie a resistance band around your waist and drag a plate across the floor or a mat. It’s not perfect - but it burns the same.
Hyrox Partner Workout Race Day Tips & Strategy
You’ve done the training. You’ve practised your transitions. Now it’s race day - and even the best prep can go sideways if you don’t have a smart plan. The Hyrox Partner Workout Race rewards consistency, communication, and calm under pressure. Here’s how to show up ready to perform at your best, together.
Nail Your Warm-Up (Together)
Don’t skip your warm-up just because nerves are high or time feels short. You both need to elevate your heart rates, activate your posterior chain, and get mentally dialled in. Focus on dynamic movements - run a few short intervals, hit a light SkiErg, and do a couple of sled shuttles if the warm-up area allows it.
Most importantly, warm up together. This helps you sync your rhythm before that opening 1K and makes sure you’re starting the race in the same headspace.
Coach’s Tip: Agree on a warm-up plan the night before so you’re not scrambling on the day. Stick to movements you’ve practised - race day isn’t the time to experiment with something new.
Plan Your Work Splits - Then Be Ready to Adjust
Heading in, you should already have a rough idea of how you’ll divide the stations. Maybe your partner’s taking the lead on sleds, and you’re pushing through the burpee broad jumps. But remember: plans might need to change on the fly.
If one of you starts fading or cramping, the other has to be ready to step in and cover. And that’s fine. The best teams don’t just follow the plan - they adapt without losing momentum.
Coach’s Tip: Use phrases like “Take 5” or “You good for 10 more?” so you can shift workloads without panicking. Smooth transitions beat big efforts every time.
Use the Runs Wisely
The runs are the only station where both partners must work in full. It’s not a rest - but it can be active recovery if you get your pacing right. Run side by side. Match your stride. And keep the chat light but focused. The runs are also where teams lose the most time to poor pacing - don’t be that team.
Coach’s Tip: If one partner is consistently faster, have them carry a small medball or pace just slightly behind to keep things together. Consistency trumps speed.
Keep Comms Simple
In the noise of the arena, shouting full sentences rarely works. Stick to short, pre-agreed cues. Think: “Five more.” “Swap.” “Take it.” The fewer words, the better. Make eye contact. Trust each other.
Coach’s Tip: Body language matters. If your partner’s starting to wobble, give a subtle nod or tap to switch without needing a full conversation.
Don’t Chase the Leaderboard
Hyrox races are long enough that blowing up early will cost you far more than a steady approach.
Don’t get sucked into racing the team next to you in the first 2K. Let them sprint. You’ll see them again - probably struggling with sleds - while you’re still moving strong.
Whether you're racing for fun or chasing a podium, approaching your Hyrox Partner Workout with a clear game plan makes all the difference.
You vs. You - But With a Teammate
There’s something special about a Hyrox Partner Workout. You’re not just racing yourself - you’re racing with someone, for each other. That means lifting each other up, pushing through the dark moments, and celebrating the finish line shoulder to shoulder.
Whether you’re training for your first Hyrox or trying to shave minutes off your last finish time, remember this: the strongest teams aren’t always the fastest or fittest. They’re the ones who communicate well, stay calm under pressure, and never stop moving forward - together.
Use the workouts in this blog to sharpen your skills, dial in your hyrox strategy, and show up confident. Race day is coming. And you’ve got this.
Check out our Hyrox 8 Week Training Program for first-time competitors or anyone looking to level up. It includes weekly running and gym sessions, pacing guides, taper week planning, and bonus workouts.
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