Workouts / Duo stations, 45 on 45 off
22 Apr 2026 · HYROXDuo stations, 45 on 45 off
In pairs: four stations at 45 s on, 45 s off, then three 7-minute blocks of a run or row with a race station.
Equipment: Sled, Wall ball, SkiErg, Rower, Farmers handles
Part 1: in pairs, 45 s work / 45 s rest, 4 sets each, then rotate
- Sled push (Pro)
- Burpee broad jumps
- Wall balls (Open)
- Ski sprint
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.