1% Happier and Healthier 100% Hyrox - Hyrox Doubles: The Rules

Episode 10 Hyrox Doubles: The RulesSubtitle: 5 Rules & Tips You Need to KnowEpisode SummaryIn this bite-sized HYROX Mini Series episode, Ann and Sal break down the top 5 rules and insider tips every HYROX Doubles team needs to know — especially if you’re stepping into the arena for the first time.Whether you’re training with your best friend, partner, or teammate, knowing these rules could save you from costly penalties (and a lot of frustration on race day!).From running side by side to mastering those tricky station transitions, this episode covers the essentials — and a few things even seasoned racers overlook.🏁 5 Rules & Tips You Need to Know1. You Must Run TogetherIn Doubles, both partners are required to complete each 1 km run side by side.If one partner runs too far ahead or lags behind, your team could face a 3-minute penalty.2. Enter and Exit Stations TogetherYou both must be present before any work starts, and you must leave together.Neither partner can start early, even by a few seconds.3. Split the Station Work However You Like (0/100, 50/50, or Anything in Between)There’s no rule that both partners have to do part of every station — one person can, in theory, do the entire thing while the other rests. But think strategically: uneven work splits can lead to burnout later in the race.4. Transitions Between Partners Have Rules and ConstraintsEach station has its own standards for swapping partners:Wall Balls: The resting partner must not block the active one. You can pass the ball at waist height or drop it — but never throw it.Sandbag Lunges: Transitions can be backward or sideways, but not forward (you can’t gain distance during a handover).Sled Push/Pull or Farmer’s Carry: The resting partner must walk behind and avoid obstructing others.5. Resting Partner Limitations (The Non-Assistance Rule)When one partner is working, the resting partner cannot assist in any way — no touching the rope, helping move equipment, or repositioning gear.🎙️ Why This MattersSmall rule violations can lead to time penalties — or worse, disqualification.Understanding how Doubles teamwork works means you can focus on strategy, pacing, and communication instead of worrying about infractions.🏋️‍♀️ Join the ConversationWe’d love to hear your HYROX Doubles tips and race-day stories!Connect with us in the 1% Happier & Healthier Facebook Community — share what you’ve learned and get inspired by others on the same journey.📩 Email us at [email protected] to join the community.🎧 Enjoying the HYROX Mini Series?Subscribe, share this episode with your teammate, and leave us a quick review — it helps more athletes discover the show and join the 1% movement. Hosted on Acast. See acast.com/privacy for more information.