How we split women’s doubles at Hyrox DC

Okay, so you've signed up for Hyrox Women's Doubles and you're wondering, 'How on earth do we tackle all those stations and still smash a great time?' Trust me, my partner and I were there! After our amazing 1:12:50 finish in DC, I realized that having a clear, personalized strategy for splitting the workload was absolutely key. It's not just about brute strength; it’s about smart planning and playing to your strengths as a team. Here’s how we approached some of the toughest stations, keeping those crucial runs in mind: Sled Push & Sled Pull: These are pure power and grit! For the Hyrox doubles sled push, we identified who had the stronger legs and more explosive power. My partner was a beast here, so she often took on 3/4 of the distance while I recovered for the next run. For the sled pull, it's similar; one person might have better grip strength or technique. We'd typically split it with one person doing 3/4 of the rope length and the other finishing it off. Communication is vital here! Burpee Broad Jumps: Oh, the dreaded burpees! For Hyrox doubles burpee broad jumps, these can drain you instantly. Our strategy was to split them into smaller, manageable sets. Instead of one person doing half the total, we’d rotate every 4-6 jumps. This kept our heart rates from skyrocketing and allowed for mini-recoveries. Quick transitions are essential here. Farmer's Carry: This one is all about grip endurance and core stability. For the Hyrox doubles farmers carry, we assessed who had the stronger grip. We’d decide beforehand how many lengths each person would take. Often, I'd take the first full length, then we'd switch, or one might do a 2-to-1 split on the lengths. The goal is to keep moving without dropping those kettlebells! Wall Balls: These can sneak up on you and destroy your shoulders. For Hyrox women's doubles wall balls, we broke down the reps. Instead of doing 20 then 15, etc., we'd split each set in half or even thirds. For example, on a set of 20, I'd do 10, then my partner would do 10. This allowed us to maintain a consistent pace and form, preventing early fatigue. Ski Erg & Rower: For these cardio machines, it’s about maintaining a strong, steady pace. We'd split the distances (e.g., 200m each on the Skierg, or 300m/400m/300m for the rower) ensuring neither of us completely burned out. The person not working would focus on active recovery, getting ready for the next run. Sandbag Lunges: These are leg burners! Similar to wall balls, we split the reps to manage fatigue. If it was 6 on each leg, we might each do 3 on each leg, or one person could do a full set while the other prepped. The main takeaway? Practice your transitions, communicate constantly, and most importantly, remember that Hyrox is a running race with obstacles. Your goal is to get through those stations as efficiently as possible to leave enough in the tank for those final runs. Knowing your partner’s strengths and weaknesses before race day is priceless. Our 1:12:50 time wasn't just about fitness; it was about teamwork and a killer strategy! You've got this!