Hyrox Doubles is a thrilling twist on the traditional Hyrox race format, emphasising teamwork, strategy, and endurance.
This fitness race combines running with functional exercises, challenging participants’ strength and stamina across eight workout stations. The doubles format allows two people to share the workload, making it both competitive and collaborative.
In this ultimate guide, we’ll explore every aspect of Hyrox Doubles, from understanding the rules and weights to preparing for the race with targeted training.
Whether you’re aiming to dominate in Hyrox mixed doubles or refine your strategy for same-gender teams, this guide will equip you with actionable insights to maximise your performance.
Hyrox Doubles: What Is It and How Does It Work?
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Hyrox Doubles offers a unique way to experience the globally renowned fitness race. It’s designed for pairs who want to share the physical demands of the course, creating a dynamic competition where collaboration and strategy are as important as fitness.
The format includes 8 km of running, broken into 1 km segments between eight workout stations. Participants can choose between men’s doubles, women’s doubles, or mixed doubles.
While both partners must complete the running segments together, they can split the workout stations however they like. For example, one partner might take on the sled push while the other handles the rowing station.
In Hyrox mixed doubles, the weights for certain exercises are lighter than in the men’s category, making it accessible for diverse teams.
For example, sled pushes might weigh 75kg in mixed doubles compared to 125kg in men’s doubles. This adjustment allows teams to compete on an even playing field while maintaining the challenge.
By sharing responsibilities, Hyrox Doubles tests not just physical prowess but also communication, trust, and adaptability. Teams that work well together have a clear advantage, as smooth transitions and smart workload distribution can shave minutes off their overall time.
What Are the Rules for Hyrox Doubles?
The Hyrox doubles rules ensure fair play and safety while encouraging teamwork. Familiarising yourself with these rules is essential for avoiding penalties and performing your best.
Here are the key rules:
- Running Together: Both partners must run the entire 1 km segments side by side. Teams that separate during the run risk disqualification.
- Workout Stations: The exercises at each station can be divided between teammates in any ratio. For instance, one partner might complete 75% of the reps for a sled pull, while the other finishes the rest.
- Mixed Doubles Adjustments: Certain weights and repetitions are lighter in Hyrox mixed doubles, ensuring fairness. Examples include a lighter sled push and fewer wall ball repetitions.
- Transition Management: Partners must tag each other in or out at each station. Clean transitions are crucial to avoid wasting time or incurring penalties.
- No External Assistance: Teams cannot receive help from spectators or race officials, except in emergencies.
Hyrox officials monitor each team to ensure compliance with these rules. Penalties, such as additional running distance or time added to your score, are imposed for violations like incomplete reps or early transitions.
What Are the Weights and Exercises in Hyrox Mixed Doubles?
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The Hyrox doubles workout stations are designed to test all aspects of fitness, from strength to endurance. In mixed doubles, specific weights and repetition counts are adjusted to accommodate gender differences while maintaining a competitive edge.
Here’s a breakdown of typical weights and exercises for Hyrox mixed doubles:
| Exercise | Mixed Doubles Weight/Reps | Men’s Doubles Weight/Reps |
| Sled Push | 75kg | 125kg |
| Sled Pull | 50kg | 75kg |
| Rowing | 1,000m | 1,000m |
| Wall Balls | 75 reps (6kg ball) | 100 reps (9kg ball) |
| Farmer’s Carry | 2 x 16kg kettlebells | 2 x 24kg kettlebells |
Mixed doubles teams must carefully plan how to split these tasks. Stronger partners might take on more challenging stations like the sled pull, while the other focuses on cardio-heavy exercises like rowing. Balancing the workload efficiently can make a significant difference in overall race time.
How to Train for Hyrox Doubles Effectively?
Preparing for Hyrox Doubles requires a balanced training programme that develops strength, endurance, and teamwork. Here’s how to get race-ready:
- Strength Training
Building raw power is essential for exercises like sled pushes, lunges, and farmer’s carries. Incorporate compound lifts such as squats, deadlifts, and overhead presses. Train with weights that match or exceed Hyrox weights doubles to simulate race conditions.
- Endurance Training
Hyrox races demand cardiovascular fitness. Combine steady-state runs with high-intensity interval training (HIIT) to build stamina. Practice running immediately after strength exercises to replicate race fatigue.
- Teamwork Drills
Spend time training with your partner to improve communication and transitions. Practise dividing tasks and tagging each other in and out at workout stations.
- Simulated Hyrox Workouts
Hyrox Workouts set up a mock course with sleds, rowers, and wall balls to test your pacing and workload distribution. Use a timer to track your progress and identify areas for improvement.
What Workouts Are Best for Hyrox Doubles Preparation?
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Creating a structured training plan is crucial for Hyrox success. Here’s a sample workout:
Strength Session
- Sled Push: 4 sets of 50m at race weight.
- Farmer’s Carry: 3 sets of 100m with heavy kettlebells.
- Wall Ball Practice: 3 sets of 25 reps with your competition weight.
Conditioning Circuit
- Row 500m.
- 15 burpees.
- 20 lunges with a sandbag.
- Repeat 3 rounds with your partner.
Teamwork Focus
- Practice smooth transitions between exercises.
- Train on communication during shared workouts.
Incorporate these elements into your weekly training to build strength and endurance while fine-tuning your partnership.
How to Choose the Right Partner for Hyrox Doubles?
Selecting the right partner is a critical step in preparing for Hyrox Doubles. The race requires seamless coordination, trust, and complementary skills to maximise performance. Here’s what to consider when choosing your Hyrox partner:
1. Fitness Level Compatibility
Both partners should have comparable fitness levels to maintain a steady pace during the running segments. A significant fitness gap may result in one partner struggling to keep up, causing delays and frustration.
2. Complementary Strengths
Choose a partner whose strengths balance your weaknesses. For example, if you excel at endurance-based exercises but struggle with heavy lifting, find someone who is strong in sled pushes and pulls. This ensures tasks can be divided efficiently.
3. Communication Skills
Clear communication is essential in Hyrox Doubles. Partners need to coordinate during transitions and support each other during challenging moments. Choose someone you can communicate with effectively under pressure.
4. Shared Goals
Having aligned goals is crucial. Whether you’re aiming for a podium finish or just to complete the race, ensure your partner has the same level of commitment and expectations.
5. Teamwork Experience
If possible, train with your partner before the race to assess compatibility. Practice sessions will highlight how well you work together and help identify areas for improvement.
By carefully selecting a partner who complements your skills and shares your mindset, you’ll set the foundation for a successful Hyrox Doubles experience.
What Are the Benefits of Competing in Hyrox Mixed Doubles?
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Competing in Hyrox mixed doubles offers unique advantages, blending fitness challenges with a strong emphasis on teamwork. Here’s why it’s a rewarding category:
1. Diverse Skillsets
Mixed doubles encourage diverse teams, allowing individuals with varying strengths to collaborate.
For example, one partner might excel at strength-based tasks like sled pulls, while the other thrives in endurance-heavy running segments. This balance often leads to innovative strategies and better overall performance.
2. Inclusivity and Accessibility
The mixed doubles format accommodates athletes of all genders, promoting inclusivity in competitive fitness. Adjusted weights and repetition requirements level the playing field, ensuring fair competition without compromising the challenge.
3. Enhanced Teamwork
Mixed doubles races demand a high level of coordination and communication. Working with a partner of a different gender often brings fresh perspectives and new approaches to problem-solving during the race.
4. Shared Motivation
There’s a unique sense of camaraderie in mixed doubles. Having a partner by your side provides constant encouragement and support, especially during physically demanding moments.
5. Expanding Social Connections
Competing in mixed doubles introduces you to a broader fitness community. It’s an excellent way to meet like-minded individuals and share experiences with others who value health and fitness.
Participating in Hyrox mixed doubles is not just a test of physical strength but also a celebration of collaboration, inclusivity, and mutual respect.
Essential Tips and Tricks for a Successful Hyrox Doubles Race
Success in Hyrox Doubles goes beyond fitness. These tips will help you excel on race day:
- Communicate Clearly: Establish hand signals or verbal cues to coordinate your efforts during the race.
- Plan Workload Distribution: Decide who will handle specific exercises based on your strengths.
- Pace Your Runs: Conserve energy during the 1 km segments so you can tackle workout stations effectively.
- Stay Positive: Encourage each other during tough moments to maintain focus and motivation.
- Visualise the Race: Mentally rehearse the course and your strategy to reduce anxiety.
By combining preparation with teamwork, you’ll be ready to conquer the challenge of Hyrox Doubles.
Conclusion
Hyrox Doubles is an exhilarating race format that combines the thrill of functional fitness with the power of teamwork. Whether competing in mixed doubles or same-gender pairs, success depends on effective communication, strategic planning, and targeted training.
From selecting the right partner to mastering the workout stations, preparation is key to excelling in this unique challenge.
By following the tips, workouts, and strategies outlined in this guide, you’ll be well-equipped to tackle the race with confidence.
Whether your goal is to compete for a podium finish or simply enjoy the experience, Hyrox Doubles offers an incredible opportunity to push your limits and achieve new fitness milestones.
FAQs
How does Hyrox Mixed Doubles differ from other categories?
In mixed doubles, the weights and repetitions are slightly reduced to create a balanced and fair competition for diverse teams.
What are the rules for dividing tasks in Hyrox Doubles?
Partners can divide tasks at workout stations as they choose but must run the 1 km segments together.
What are the best workouts to prepare for Hyrox Doubles?
Focus on strength-building exercises like sled pushes and cardio drills like interval running to mimic race conditions.
How do I choose a partner for Hyrox Doubles?
Look for someone with similar fitness levels, complementary skills, and excellent communication abilities.
What equipment do I need for Hyrox Doubles training?
Use a sled, kettlebells, wall balls, and a rowing machine to replicate the race workout stations.
Can beginners participate in Hyrox Doubles?
Yes, Hyrox Doubles is beginner-friendly, and the shared workload makes it an excellent choice for newcomers to functional fitness.
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