HYROX doubles is the same race as singles, done by two people. Both partners run. The stations can be shared. The kilograms do not get cut in half. This page is those rules for Season 26/27, from the HYROX Doubles Rulebook. The full load table is on HYROX weights by division. The station order is on HYROX stations and race format.
HYROX doubles rules
A doubles team finishes the race only if both people complete the runs and the stations in order. The order is the same as singles. Run, SkiErg, run, sled push, run, sled pull, run, burpee broad jumps, run, row, run, farmers carry, run, sandbag lunges, run, wall balls. Missing a station, or failing to finish one, is a disqualification. Out of order is a 3-minute penalty. More than one station out of order is a disqualification.
There are five doubles divisions: doubles women, doubles women pro, doubles men, doubles men pro, and doubles mixed. Teams start in a wave with other teams in the same division. The running distance in the division section of the rulebook is 1 km between each station, 8 km in total, in every division. The running section also says a split can be around 1,000 metres, and that the first or last lap can be shorter because of where the start tunnel is. Those missing metres are made up on the last lap. You still have eight runs.
Both partners run each of those kilometres together. If one partner runs ahead, the penalty is 1 minute. The run is not a chance for the rested partner to gap the other and wait at the arch.
On every station the resting partner stays on their feet. Kneeling, sitting, lying down, or putting a knee or any other body part on the floor is not allowed. They stay inside the workout zone and they do not block other teams.
The working partner still has to meet the station standard. Sharing the station does not relax the rep. A wall ball that misses the target does not count. A burpee without the chest on the floor does not count. The sled still has to cross the line completely.
How does HYROX doubles work
On the run, you stay together. On the station, one partner works and the other rests in the place the rulebook sets for that station. You can change who is working. The rulebook’s own example is the rower: one partner rows a distance they choose, they switch, and they repeat that until 1,000 metres is on the monitor. It does not tell you to split the piece in half. It tells you the switch is allowed and the distance still has to be finished.
Where the resting partner stands changes by station.
SkiErg. The resting partner stays in the marked area. They do not take the handles from the working partner and pass them across. Only the partner who is skiing changes the damper. The damper still starts at 6.
Sled push. The resting partner walks immediately behind the working partner. Walking into the next lane, and getting in someone else’s way, is an infringement. The pair is assigned a lane. You do not choose a different sled.
Sled pull. The resting partner stays behind the working partner. They do not touch the rope, with a hand or a foot. They can talk the working partner through the pull, as long as they stay off the lines of the racer box and out of the box itself. The working partner cannot pull from a seat or from a knee.
Burpee broad jumps. The resting partner walks behind, not beside, the working partner. When you swap, the partner coming in puts their hands where the other partner’s feet landed, toes and fingers in line. The chest still has to touch the floor, defined as the nipple line making clear contact. Both feet leave and land together, with no more than 5 cm of stagger. The station is 80 metres, not a set number of jumps. It is finished when the working partner jumps the finish line with both feet clearing it. A foot on the line means another jump.
Row. The resting partner stays in the marked area behind the working partner. They do not pass the handle over, and they do not set the damper or the footstraps for the person on the seat. The working partner stays seated until 1,000 metres is confirmed. They can stop and rest on the seat. They cannot stand up early.
Farmers carry. When you swap, the kettlebells are not passed forward. Sideways or backwards is allowed. The resting partner walks behind, not alongside. Both bells stay with the working partner while they move, arms extended. Setting them down is allowed if they do not shift forward. The station ends when the bells are carried over the line and returned to the box with the handles upright. Leaving them wrong, and not fixing it before you leave the Roxzone, is a 30-second penalty.
Sandbag lunges. The bag is not passed forward. Sideways or backwards is allowed. The resting partner walks behind. The working partner’s trailing knee has to touch the ground, and the bag has to stay supported. Putting it on the floor, a barrier, or a foot is a 15-second penalty. Taking it off the shoulders is a 15-second penalty with no warning. The wrong bag means the station is repeated.
Wall balls. The resting partner stays in the marked area under the rig. Reps do not count while they are out of that area. You hand the ball across, or you let it go to the floor. One partner throwing it at the target so the other can catch it in the bottom of a squat and keep going is not a rep. Women hit the women’s target. Men hit the men’s target. The height is 2.70 metres for women and 3.00 metres for men. There is no warning system. The rep is valid or it is not.
After the wall balls there is no ninth kilometre. Shoes taken off at the rig go with you to the finish. You do not go back for them.
HYROX doubles weights
Doubles weights are the singles weights for the matching division. The rulebook does not publish a lighter doubles sled.
| Station | Doubles women | Doubles men, women pro, and mixed | Doubles men pro |
|---|---|---|---|
| SkiErg | 1,000 m | 1,000 m | 1,000 m |
| Sled push | 102 kg | 152 kg | 202 kg |
| Sled pull | 78 kg | 103 kg | 153 kg |
| Burpee broad jumps | 80 m | 80 m | 80 m |
| Row | 1,000 m | 1,000 m | 1,000 m |
| Farmers carry | 2 × 16 kg | 2 × 24 kg | 2 × 32 kg |
| Sandbag lunges | 10 kg | 20 kg | 30 kg |
| Wall balls | 4 kg | 6 kg | 9 kg |
Sled push and sled pull weights include the sled. Each is four lengths of 12.5 metres. The farmers carry is one kettlebell in each hand for 200 metres. The sandbag is 100 metres. Wall balls are 100 reps. In mixed doubles the load is the middle column, 6 kg on the wall ball, and each partner still throws to their own target: 2.70 metres for the woman, 3.00 metres for the man.
The colours on the farmers carry and the sandbag follow the same pairing as singles. White is doubles women. Grey is doubles men, women pro, and mixed. Black is doubles men pro. The wrong implement means you repeat the station on the correct one.
A changeover does not change the kilogram. The sled your partner was pushing is the sled you push. If you are setting a training load, use the column for the division you will race, then practise the changeover for that station: behind on the sled and the burpee broad jumps, in the marked area on the SkiErg, the rower, and the wall balls, and never passing the farmers carry or the sandbag forward.
