HYROX Mixed Doubles looks simple on paper: two athletes, eight workout stations, and eight 1km runs. But the weights are where strategy really comes into play. Unlike individual divisions, both partners use the same prescribed weights at most stations.
Mixed Doubles follows the Men's Open loading standards for most stations, meaning female athletes take on Men's Open-level loading at most weighted stations. If you want to finish strong and avoid getting crushed by the heavy stations, understanding these exact weight standards and splitting the workload efficiently is key.
Mixed Doubles Weight Requirements & Station Guide
In the Mixed Doubles format, you and your partner split the work inside the stations however you choose, while both of you must run every 1km lap together. For machine and bodyweight stations, you can transition as often as you like. For weighted stations, both athletes use the same prescribed load.
Here is the complete station-by-station breakdown of the official Mixed Doubles loads, targets, and strategic rules:
| Station | Exercise | Mixed Doubles Load | Target / Distance | Strategy Notes |
|---|---|---|---|---|
| Station 1 | SkiErg | No external load | 1000m | Partners can switch frequently to maintain high power output and avoid early fatigue. |
| Station 2 | Sled Push | 152 kg / 335 lbs | 4 x 12.5m | Massive leg drive required. Assign longer distances to the stronger sled athlete to minimize transition delays. |
| Station 3 | Sled Pull | 103 kg / 227 lbs | 4 x 12.5m | Taxing on the grip and posterior chain. Keep a tight core and use your body weight to leverage the rope. |
| Station 4 | Burpee Broad Jumps | Bodyweight | 80m | Switch partners based on fatigue level and distance markers to maintain a consistent, efficient movement pace. |
| Station 5 | Rowing | No external load | 1000m | Maintain a steady, efficient stroke rate. Split the distance based on who recovers faster from the burpees. |
| Station 6 | Farmers Carry | 2 x 24 kg / 2 x 53 lbs | 200m | Pure grip endurance test. Plan transitions before your grip completely fails to avoid dropping the kettlebells. |
| Station 7 | Sandbag Lunges | 20 kg / 44 lbs | 100m | Must be split in 50m intervals. One partner must complete a full 50m stretch before handing the sandbag to their partner. |
| Station 8 | Wall Balls | 6 kg / 13 lbs | 100 reps | Mixed Doubles uses a 6 kg ball for both partners, matching Men's Open standards. Men throw to a 3.0m target; women throw to a 2.74m target. |
Crucial Rule Clarifications
1. The Wall Ball Nuance
A common misconception is that Mixed Doubles uses a hybrid ball weight. It doesn't. Both partners throw the standard 6 kg (13.2 lbs) ball, which is the exact weight used in Men's Open. The only variation is the target height: men throw to the 3.0-meter line, while women aim for 2.74 meters.
2. The 50-Meter Lunge Restriction
For the Sandbag Lunges, you cannot just drop the bag and switch whenever you feel tired. In Doubles competition, partners must complete lunges in full 50-meter intervals before switching. Every lunge requires the trailing knee to make clear contact with the floor, and the sandbag must stay on the shoulders (front-rack or back-rack) without hanging down or being cradled in the arms.
How Mixed Doubles Compares to Other Divisions
Understanding how these weights stack up against other divisions helps put the physical demand of Mixed Doubles into perspective:
- vs. Women's Doubles (Open): Women's Open Doubles features much lighter loads, such as a 102 kg sled push, 78 kg sled pull, and a 4 kg wall ball. Because those weights are less punishing, Women's Doubles teams often maintain a blistering pace, sometimes clocking finish times that match or beat Mixed Doubles teams.
- vs. Men's Doubles (Open): Men's Doubles follows the same weighted stations as Mixed Doubles, with both athletes facing the Men's wall ball standard: a 6 kg ball thrown to a 3.0m target. (Note: Pro divisions use significantly heavier loading standards across the board).
Race Strategy and Workload Distribution
Because the weights are anchored to Men's Open standards, a balanced team strategy is vital. Surviving the heavy stations requires playing directly to individual strengths rather than forcing an even 50/50 split.
- Heavy Sled Management: The 152 kg Sled Push and 103 kg Sled Pull are typically the biggest speed bumps for Mixed teams. Many teams assign more of the heavy sled work to the partner with higher absolute power and sled driving capacity, allowing the other partner to save energy for high-cadence running or grip-heavy stations.
- Pacing the Runs: Since both partners must run the 1km laps together, the faster runner needs to act as the pacer, pulling their partner along without completely redlining them before entering the Roxzone.
- Wall Ball Breakdown: Dropping the ball costs time and momentum. Decide on a strict rep scheme before hitting the court—such as switching every 10 to 15 reps—to keep the shoulders fresh and keep the ball moving continuously.
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