Hyrox Style Partner Training
Teams of 4 – I Go – You Go

2 full rounds at each station

1A) Ski erg 1000m – 250m each
1B) Dead ball cleans 4 + Alt reverse Lunges 6

90 rest

2A) Rower erg 1000m – 250m each
2B) Ring rows 4 + MB sit up 4

90 rest

3A) Run 800m – 200m each (Doggie Daycare) or bike 8 cal
3B) Air squat 5 + Burpee Broad jump 3

EG. round 1
P1. ski 250m (timer)
P2. rest
P3. dead ball cleans + lunges
P4. rest

P1 and P3 are working at the same time
P2 and P4 are resting at the same time

round 1- P1 skis 250m
round 2- P2 skis 250m
round 3- P3 skis 250m
round 4- P4 skis 250m
the skier is always the timer for the rest and work stations

The rower, run and the ski should be as fast as possible as there is a decent rest immediately following.