Doubles half race rehearsal
Rehearse execution and pacing; this is an occasional demanding practice, not a daily workout.
About 95 minutes, including preparation and an easy finish.
Warm up
5–10 minutes easy walking or jogging, then light rehearsal of the first station. Interval sessions also include 2–3 relaxed strides.
Your session
For rounds and rehearsals, follow the sequence described in each dose. Rest is included in the prescription. RPE is effort out of 10: easy 3–4, controlled hard 6–7.
- Hybrid running practiceEight 500 m runs together, before each station
Partner pacing
- SkiErg techniqueAfter run 1: 500 m shared
Planned switches
- Sled pushAfter run 2: 25 m shared
Lane communication
- Rope sled pullAfter run 3: 25 m shared
Rope handling
- Burpee broad jumpAfter run 4: 40 m shared
Short work blocks
- Rowing erg techniqueAfter run 5: 500 m shared
Clean erg changes
- HYROX farmers carryAfter run 6: 100 m shared
Grip handovers
- Sandbag walking lungeAfter run 7: 50 m shared
Bag handling
- Wall ballAfter run 8: 50 shared reps
Small accurate sets
Make it fit your starting point
One partner works at a time on stations. Use light loads and check current doubles handover rules; this shortened practice is not a full race.
Choose loads you can control. End the work block if technique deteriorates; do not force repetitions through pain.
Finish and recover
Finish with 5 easy minutes. Record pace or load, effort and whether technique stayed consistent.
Allow 48–72 hours before the next hard session.
Original Strong Table training education. Illustrative AI-generated imagery is not a step-by-step technique demonstration. Read the evidence and current race standards.