Hyrox Mixed Doubles – Even more fun?

If you’re signing up for Hyrox Mixed Doubles, congratulations! You’ve just chosen one of the most electrifying—and strategic—formats in fitness racing.

Racing with a partner changes everything. You aren’t alone in the “Roxzone” anymore. You have a teammate to share the burden, cheer you on, and strategize with. However, the Mixed Doubles format comes with a unique set of rules designed to test your communication as much as your fitness.

In this guide, we’re stripping away the dense technical jargon. We’ll break down exactly how the race flows, the specific weights you’ll be moving, and the critical rules you need to follow to stay out of the penalty box.

How Hyrox Mixed Doubles Works

The core Hyrox structure is simple: run 1 km, complete a workout station, and repeat this 8 times. But in Mixed Doubles, the team dynamic flips the script.

The Golden Rule: Run Together, Work Alone

This is the fundamental principle that governs your race.

Running: You and your partner are joined at the hip for all eight 1 km runs. You must run “side by side” and enter and exit the transition zone (the “Roxzone”) as a unit. No one gets left behind.
The Workouts: This is where strategy is king. Only one of you can work at any given time. You can split the reps or distance however you like—play to your strengths! While one partner is working, the other must stay behind them, out of the way of other athletes.

The 8 Workouts: Your Survival Guide

In the Mixed Doubles division, the weights are a specific hybrid, usually a mix of the Open Men’s and Pro Women’s standards. Here’s what you need to know for the first four stations.

1. SkiErg (1000 meters)

The Strategy: You can switch partners as often as you want. The key is to be smooth.
The Rule: You must let go of the handles completely before your partner takes over. No direct hand-to-hand passes. Also, keep both feet on the platform; lifting your heels is fine, but stepping off is a no-go.

2. Sled Push

This is a brute-force station. You’ll be pushing a total of 152 kg (including the sled) for 50 meters.

The Flow: The 50m is broken into four 12.5m segments. The sled must fully cross the line of each segment before you can switch partners or change direction.
The Crucial Rule: You cannot push together. The resting partner must walk behind the sled, not beside it, until it’s their turn to take over.

3. Sled Pull

Prepare your back and grip for this one. You’ll be pulling a total weight of 103 kg (including the sled) over 50 meters.

The Rule: You must remain standing at all times—no kneeling or sitting down to use your body weight as an anchor.
The Switch: You can switch partners as needed, but the sled must come to a complete stop before your partner touches the rope. Don’t try a “flying switch” while it’s still moving.

4. Burpee Broad Jump (80 meters)

This is where technique meets exhaustion. It’s not just about doing burpees; it’s about covering distance efficiently.

The Technique: For every rep, your chest must touch the ground. When you jump forward, both feet must take off and land together. No staggering your steps to gain extra inches.
The Handoff: This is tricky. When you switch, the new athlete must place their hands on the ground behind where their teammate’s feet just landed. You cannot gain free distance during the transition.

5. Rowing (1000 meters)

Just like the SkiErg, you’ve got 1000 meters to cover.

The Setup: The monitor will be reset before you start. The damper is preset to 6, but the active rower is free to change it.
The Rule: Keep your hands off your partner’s machine! You cannot help them adjust foot straps or pass them the handle. Each athlete is responsible for their own setup and rowing.

6. Farmers Carry (200 meters)

Time to test your grip strength. You’ll be carrying two 24 kg kettlebells for 200 meters.

The Transitions: You can switch as often as your forearms demand. The golden rule for handoffs is to pass the weights sideways or backwards. Never, ever hand a kettlebell forward to gain a few extra feet of distance.

7. Sandbag Lunges (100 meters)

Get ready for your legs to burn. You’ll be lunging for 100 meters with a 20 kg sandbag on your back.

The Technique: Quality reps are non-negotiable. Your trailing knee must gently touch the ground on every single lunge. When you stand up, your hips and knees must be fully extended before you take the next step.
The Rules: Don’t shuffle or take extra walking steps between lunges. When it’s time to switch, pass the sandbag sideways or backwards to your partner—never forwards.

8. Wall Balls (100 reps)

The final station! You and your partner need to complete a total of 100 reps with a 6 kg ball.

The Technique: For a rep to count, you must squat low enough that your hip crease is below your knees, and your throw must hit the specified target on the wall.
The Transitions: No “flying transitions” here. One partner cannot throw the ball for the other to catch and immediately squat. You must either hand the ball to your partner or drop it to the ground before the next person can start their set.

Avoid the Penalty Box: The New Rules

Hyrox has updated its penalty system to be fairer but stricter. Most infractions now result in time added to your final result rather than extra distance, which means mistakes directly hurt your finishing time.

Wrong Workout Order: This is the cardinal sin. If you accidentally do the Sled Pull before the Push, you receive a massive 3-minute penalty. Do it a second time? You’re disqualified. Pay attention to the signs!
Spitting: Keep it clean. Spitting or clearing your nose on the competition floor results in a 2-minute penalty.
Lane Infractions: Stay in your lane. Moving outside your assigned area or blocking other athletes can lead to time penalties or even disqualification.

3 Quick Tips for Mixed Doubles Success

You’ve got the fitness, now get the strategy right.

1. Communicate the Split Don’t wait until the middle of the Wall Balls to decide who is doing what. Decide your strategy before the race. Will you swap every 15 reps on the Wall Balls? Will the stronger runner take the lead in the Roxzone? Have a plan, but be ready to adapt if one partner blows up.

2. Practice Your Transitions You have 8 stations. If you waste just 10 seconds on clumsy switches at every station (strapping into the rower, swapping the sled spot), you lose over a minute off your total time. Practice getting on and off machines quickly—it’s “free” time.

3. Check the Rulebook While this guide covers the essentials, the official Hyrox Rulebook is the bible. Rules can be updated slightly between seasons, so always give the latest version a quick read before race day.

Ready to Race?

Hyrox Mixed Doubles is the ultimate test of fitness and partnership. It will push your lungs, your legs, and your ability to work as a team. Train hard, communicate loudly, and stay out of the penalty box!

See you in the Roxzone!