In Pairs: 5 x 6min AMRAPs (90sec rest between each)
(Split reps 50:50 → Run together → Max Reps to Finish)
Zone 1 - 2 x 12.5m Sled Push → 500/400m Run → Max Burpee Broad Jumps
Zone 2 - 40m Burpee Broad Jump → 500/400m Run → Max Calorie Row
Zone 3 - 40/32 Calorie Row → 500/400m Run → Max Farmer Carry
Zone 4 - 200m Farmer Carry → 500/400m Run → Max Sandbag Lunge
Zone 5 - 40m Sandbag Lunge → 500/400m Run → Max Sled Push
Score = Total “Max” meters/calories
(Farmer Carry: divide meters by 5 to convert to equivalent score)
ATHLETE NOTES
Stimulus:
RPE – 8/10. Repeatable aerobic power efforts, developing endurance and recovery efficiency.
Primary Objective – Drive intensity and communicate well to stay fast through transitions.
Secondary Objective – Maintain movement quality under fatigue.
Strategy:
Work smart from the outset. Split opening reps in a way that equalises pace on the run — stronger runners might go last to run under slightly more fatigue.
As in any HYROX race, run together (roughly), and don’t begin the Max movement until both partners return.
Communicate condition upon return. The fresher athlete can begin the Max effort while their partner recovers.
Target smooth transitions throughout.
Push the intensity to the extent that allows you to recover within the 90-sec rest window, aiming for consistent, repeatable efforts across all rounds.
