Workouts / Duo AMRAPs and a 22-minute grind
1 Dec 2025 · HYROXDuo AMRAPs and a 22-minute grind
Three 6-minute partner AMRAPs where partner A sets the pace, then a 22-minute AMRAP of runs, rows and strength.
Equipment: Air bike, Wall ball, Dumbbells, Sled, Box, Sandbag, Rower
Pairs: 6 min AMRAP each, partner A leads
- 1: A 500 m air bike, B wall balls
- 2: A 8 Bulgarian split squats per leg, B sled pull
- 3: A 10 burpee box jumps, B sandbag clean and press
- B collects reps until A is done, then swap
The full workout is in Athlete Pro, Club and White-labelEvery block, the weights per division and new workouts the day they land. The timer stays free.
Run it with the timer: open the HYROX timer, pick Custom stations and type the stations of this workout.