Hyrox Doubles: 6-Week Partner Prep
Race-prep block built for the doubles division.
Adds the plan to My Library so you can check off each day as you train.
Goal
Hyrox doubles ready
Duration
6 Weeks
Frequency
5 days/wk
Level
Intermediate
Full program
Premium$9.99 / month
All Access subscription — unlocks every program and meal plan. Cancel anytime.
- 6 Weeks of programming
- 5× sessions per week
- Every exercise wired to a video walkthrough
- Nutrition, supplementation & recovery guide
- Lifetime updates inside the Onyx app
Prefer to buy once? Get lifetime All Access for $79
Workout Summary
Hyrox Doubles: 6-Week Partner Prep
Compromised running, station handoffs, and pace rehearsal for the doubles format. Trains both partners independently and together.
Who it's for
- Lifters who want a clear plan with zero guesswork
- Athletes returning from a layoff or chasing a new PR
- Anyone tired of stitching together random YouTube workouts
What you get
- Full week-by-week progression
- Every session with sets, reps and rest
- Substitutions from the Onyx exercise library
- Nutrition, supplementation and recovery guidance
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Hyrox
Hit a daily protein target of 0.8–1 g per pound of bodyweight, anchor meals around whole-food carbs, and stay within ±300 kcal of the goal (surplus, maintenance or deficit) for the duration of the block.
Supplementation
Supplementation
Creatine monohydrate (5 g/day), a quality whey or plant protein to backfill daily protein, electrolytes around training, and vitamin D3 + magnesium for recovery.
Sleep & Recovery
Sleep & Recovery
Sleep 7–9 hours, walk 8–10k steps/day, protect one true rest day, and reduce intensity any week sleep or stress fall off a cliff.
Training Overview
Training Overview
Sessions pair the highest-return compound from the Onyx library with focused accessory work. Volume rises in waves and deloads on schedule so nothing breaks down.
6 Weeks · Progression
Progression
Weeks 1–2 build technique and baseline loads. Mid-block (weeks 3–5) progressively overload top sets. Final weeks intensify, then deload + retest in the closing week.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayRun + Sled
- TuesdayStrength
- WednesdayRow + Burpee
- ThursdayLong Easy Run
- FridayHandoff Sim
- SaturdayMobility · keep it easy (Zone 1, nasal-breath pace)
- SundayRest · optional 20–30 min walk or light mobility
Workouts
Hyrox Doubles: 6-Week Partner Prep
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
Week 1 free preview · Weeks 2–6 unlock after purchase
Week 1 · Day 1
Run + Sled (Doubles Style)
Partner A runs while Partner B pushes · 5 rounds
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 5 Rounds · switch after each rep | |||
| Treadmill Run (Partner A) | 5 | 1 km @ RPE 7 | - |
| Sled Push (Partner B, heavy) | 5 | 50 m | 60 sec (both rest before switching) |
Week 1 · Day 2
Strength
Lower + carry base · trained solo
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 4 | 5 @ RPE 8 | 3 min |
| Walking Lunge | 4 | 20/side | 90 sec |
| Romanian Deadlift | 3 | 8 | 2 min |
| Farmer Carry (heavy) | 4 | 40 m | 60 sec |
| Weighted Pull Up (or Pull Up) | 3 | 6–8 | 90 sec |
Week 1 · Day 3
Row + Burpee (Doubles)
Partners alternate 250 m rows · 6 rounds
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 6 Rounds · Partner A rows while Partner B burpees, then switch | |||
| Rowing Machine (Partner A) | 6 | 250 m all-out | - |
| Burpee Broad Jump (Partner B) | 6 | 10 while partner rows | 60 sec (end of round) |
Week 1 · Day 4
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk, outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 5
Long Easy Run
Zone 2 aerobic base · run together at conversational pace
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Run or Outdoor Run (Zone 2) | 1 | 45–60 min | - |
Week 1 · Day 6
Handoff Sim (Race Rehearsal)
Doubles pacing · alternate every 100 reps or 50 m
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 1 Round For Time · practice handoffs | |||
| Treadmill Run (Partner A) | 1 | 1 km | - |
| Wall Balls (split at 50/50) | 1 | 100 | - |
| Treadmill Run (Partner B) | 1 | 1 km | - |
| Sled Push (split at 25 m each) | 1 | 50 m | - |
| Treadmill Run (either) | 1 | 1 km | - |
| Burpee Broad Jump (split at 50/50) | 1 | 40 | - |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
Reviews & Ratings
What athletes are saying
Reviews & Ratings
— / 5
0 reviews
Loading reviews...
FAQ
FAQ
Can I move sessions around to fit my schedule?
Yes - keep the order of training days but swap which calendar day they land on. Avoid stacking the two hardest sessions back-to-back.
What if I miss a workout?
Slide the week back by one day rather than doubling up. Recovery is the variable that creates progress.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.