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Workouts / 30-second partner swaps

28 Jan 2026 · HYROX

30-second partner swaps

Five rounds of five stations, swapping with your partner every 30 seconds. Then two run-and-erg circuits.

  • Partner intervals + circuits
  • 55 min
  • Open & Pro

Equipment: Sled, Dumbbells, Sandbag, Wall ball, SkiErg, Rower, Kettlebell

Part 1: 5 rounds, swap with your partner every 30 s

  • Burpee broad jumps
  • Sled push (Open or Pro)
  • Loaded crawl (M15 / W7.5)
  • Sandbag lunges (Pro)
  • Wall balls (Open or Pro)
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.
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Run it with the timer: open the HYROX timer, pick Custom stations and type the stations of this workout.