HYROX Training
HYROX Mixed Doubles Weights & Strategy: 2026/27 Rules
A season-labelled reference for Mixed Doubles loads and rules, followed by a practical partnership rehearsal and decision worksheet.
By FM Coaching · Published
For standard HYROX Mixed Doubles in season 2026/27, the sled push is 152 kg and the sled pull is 103 kg, both including the sled. The farmers carry uses two 24 kg kettlebells, lunges a 20 kg sandbag and wall balls a 6 kg ball. The table below is a quick reference; use the official Doubles rulebook for the complete movement standards and penalties.
Both partners run every running section. Sharing the station work does not halve the running distance. This guide covers standard Mixed Doubles, not Relay, Adaptive or Elite Series-specific arrangements.
Mixed Doubles station reference: 2026/27
| Order | Station | Team work / load |
|---|---|---|
| 1 | SkiErg | 1,000 m |
| 2 | Sled push | 50 m · 152 kg including sled |
| 3 | Sled pull | 50 m · 103 kg including sled |
| 4 | Burpee broad jumps | 80 m |
| 5 | Row | 1,000 m |
| 6 | Farmers carry | 200 m · 2 × 24 kg |
| 7 | Sandbag lunges | 100 m · 20 kg |
| 8 | Wall balls | 100 repetitions · 6 kg |
Wall-ball target height is 3.0 m for the male partner and 2.7 m for the female partner. A 1 km run precedes each station. These are the combined station totals, not an amount each partner completes separately. Rules checked against the season 26/27 document on 23 October 2026.
Agree a shared running effort first
The stronger runner cannot make the team faster by repeatedly leaving the other partner behind. Start from the pace both can repeat after station work. In practice, choose a controlled pace and observe whether conversation and coordination become difficult as the session progresses.
A partner who does more station work may also need a more conservative next run. Treat the run and the preceding station as one connected decision. The fastest isolated rowing split is not necessarily the fastest partnership strategy.
Divide work by repeatability, not a compulsory 50/50 split
The rulebook allows shared work; it does not require an equal split. One partner works while the other rests, and both remain together through the running and station entry/exit requirements. Read the detailed station rules before choosing where and how to change.
As an editorial practice example, compare two ways of completing a short, submaximal station block. First use equal portions, then try slightly longer portions for the partner who maintains technique most comfortably. Record total time, number of changes and how the next easy run feels. Stop the comparison if either person is struggling to move safely.
Do not turn this into a fixed prescription such as “the man must do the heavy work”. Individual ability, grip, pacing and movement skill vary. A better split is one both partners can execute consistently.
Practise the changeovers you will actually use
- Agree one clear cue. Decide how the working partner asks for a change and how the other acknowledges it.
- Choose a resting position. Avoid blocking equipment or another team, and follow the station’s permitted area.
- Reset safely. At wall balls, hand the ball over or put it down; do not improvise a flying exchange.
- Practise legal equipment positions. The current sandbag-lunge standard requires the bag across both shoulders.
A partner rehearsal worksheet
Use this after a manageable practice, not only after a maximal simulation. Repeat it when your proposed strategy changes.
| Question | What to write down |
|---|---|
| Shared running effort | The pace/effort both maintained and whether the later runs changed. |
| Station allocation | Who did which portions, with a reason based on observed ability. |
| Changeovers | Any unclear cues, wasted movement or equipment handling issues. |
| Next-run effect | Which station left either partner unable to settle into the planned effort. |
| One change for next time | A single adjustment you can compare fairly. |
Why gym sled numbers can mislead
The race figures include the sled. Your gym may display only added plates, while its sled mass and surface resistance differ. Check how your gym measures loading rather than copying the same plate stack and assuming it recreates the race. Progress technique and effort under supervision where needed.
Is there a standard Mixed Pro Doubles category?
The current standard Doubles rulebook lists Mixed Doubles alongside the other defined divisions; do not assume a separate Mixed Pro category or borrow Men’s Pro loads. Check your exact entry and any specialist series rules.
Do we both need to train running?
Yes. Your partner cannot do your running sections for you. See running and pacing practice and the shared race-day checklist.
Make the plan fit your circumstances
These are general educational examples, not an individual assessment. Persistent pain, a health condition or a return from injury may require advice from a qualified health professional before progressing. Read about FM Coaching and Frankie’s background; no HYROX race finishes or specialist certification are claimed here.
Want support adapting training to your schedule? Explore personalised HYROX coaching and the seven-day free trial. For event details, use the verified UK race calendar.