HYROX DOUBLES Station Switch & Transition Guide

10 Rules That Save Time and Prevent Penalties

• Together in. Together out. Enter Roxzone side-by-side, exit Roxzone side-by-side.
• Decide who starts each station BEFORE you enter the lane. Do not improvise inside the station.
• Switch only at clear landmarks (lane end, 12.5m/25m line, planned meters). Avoid mid-lane chaos.
• Use one clear countdown: “3-2-1 switch.” No surprises.
• Resting partner position: behind the working partner unless the station explicitly requires otherwise.
• No outside assistance. Any gear/nutrition you use or carry must start with you and finish with you (no hand-offs).
• Erg rule: do not pass handles. On Row, finish your meters, stay seated, and raise your arm for judge confirmation before leaving.
• Farmers Carry: if you set kettlebells down, do not move them forward; transfer the bells sideways/backwards, never forward.
• Sandbag Lunges: the sandbag must stay on the shoulders at all times (including turn zones). Transfers must not be passed forward.
• Wall Balls: no “flying” transitions. Either let the ball go to the floor or hand it over, then reset standing tall before reps.

The WPL Switch Script

1. 10 seconds before Roxzone: Athlete A calls: “IN together - Station X - (starter).”
2. Walk with purpose to your lane. No wandering. No arguing.
3. At the switch: working athlete calls “3-2-1 switch.” Switch at the planned landmark only.
4. Finish station, get judge confirmation if needed, then Athlete A calls: “OUT together.”
5. On the run: 10-15 seconds to settle breathing, then build to target pace.

Station-by-Station Switch Guide

Use the same structure at every station: (1) decide starter, (2) switch only at landmarks, (3) calm handoff, (4) confirm completion, (5) exit together.

01 SkiErg (1000 m)

Goal: Fast, calm meters with a clean handoff that costs you seconds, not heart rate.

Do this (clean switch):

• Switch at pre-planned distances (e.g., 250m blocks) or one planned switch (500/500).
• Working athlete pulls through the line, then lets the handles return toward the machine.
• Next athlete steps in and grabs the handles from the machine (not from the partner’s hands).
• Waiting partner stands close, hands ready, eyes on the monitor.

Avoid this (common time-wasters / penalty risks):

• Passing handles hand-to-hand.
• Sprinting the last 3 pulls to “win the switch” and spiking breathing.
• Standing far away and rushing in late.

Pro tip: Short, calm switches beat aggressive switches. Your best Ski is the one that sets up the sleds.

02 Sled Push (50 m)

Goal: Keep the sled moving and keep lanes clear. Switch only at lane ends.

Do this (clean switch):

• Switch at lane ends (12.5m/25m).
• Working athlete drives the sled fully past the line, then stabilizes it and steps to the side.
• Resting partner stays behind the working athlete (not next to them).
• Take the first 2-3 steps to re-grip and re-brace before accelerating.

Avoid this (common time-wasters / penalty risks):

• Switching mid-lane.
• Resting partner walking side-by-side (can obstruct other racers).
• Going all-out for 10 seconds then stalling for 30 seconds.

Pro tip: If one partner is much stronger, reduce total switches (fewer handoffs = less chaos).

03 Sled Pull (50 m)

Goal: Clean rope management. Smooth turns. No help from the resting partner.

Do this (clean switch):

• Keep switches at lane ends only.
• Keep rope tidy and inside your lane; at the switch, set it down, step back, and let your partner pick it up.
• Hinge -Straight Arms - Pull with your posterior chain full body, small steps backwards. Let’s your partner gently touch your back and guide you to avoid step on white line. When the sled closer then pull hand-over-hand with a tight rope.
• Take 1 calm second at the turn to re-stack rope; then continue.

Avoid this (common time-wasters / penalty risks):

• Resting partner touching/organizing the rope (hands or feet).
• Throwing rope across lanes or creating tangles at the turn.
• Short, frantic pulls with slack rope.

Pro tip: If turns are messy, slow the final 2 pulls before the turn so you arrive organized.

04 Burpee Broad Jumps (80 m)

Goal: Keep rhythm. Short, consistent reps. Switch often enough to avoid panic.

Do this (clean switch):

• Alternate every 8-10 reps or use short blocks (whichever keeps form clean).
• At the switch, the next athlete starts hands where the partner’s feet landed.
• Use medium jumps with steady breathing (not giant jumps with pauses).

Avoid this (common time-wasters / penalty risks):

• Huge jumps followed by long standing rest.
• Switching without a clear hand-placement target (creates confusion).
• No-rep burpees (missing chest-to-floor standard).

Pro tip: Consistency wins BBJ. The goal is 'never stop moving,' not 'jump far.’

05 RowErg (1000 m)

Goal: Smooth strokes and a calm finish. No handle passing, and no early dismount.

Do this (clean switch):

• Switch once (500/500) for simplicity, or 250m blocks if needed for breathing control.
• Working athlete finishes their meters and returns the handle to the cradle (no hand-to-hand pass).
• After completing 1000m, stay seated and raise your arm for judge confirmation; dismount only after confirmation.
• Waiting partner stays in the marked area behind the rower, then straps in and builds the first 10 strokes (do not sprint instantly).

Avoid this (common time-wasters / penalty risks):

• Passing the handle directly to the partner.
• Standing up or leaving the rower before judge confirmation.
• Turning the first 10 strokes into a sprint that spikes HR.

Pro tip: A calm 10-stroke build saves more time than a 10-stroke sprint that detonates your breathing.

06 Farmers Carry (200 m)

Goal: Fast walk with tall posture. Clean set-downs and legal transfers at the switch.

Do this (clean switch):

• Switch at clear distances (one lap each, or every 50m if grip breaks).
• If setting kettlebells down, place them straight down (no sliding) and step back/side to clear space.
• During a partner transfer, the kettlebells must not be passed forward. Sideways/backwards is safest.
• Pick up with a neutral spine, shoulders down/back, then walk immediately.

Avoid this (common time-wasters / penalty risks):

• Setting kettlebells down and accidentally nudging them forward (distance gain risk).
• Both athletes grabbing the bells at the same time (awkward and slow).
• Resting partner walking alongside in a tight lane.

Pro tip: If grip is the limiter, swap sooner (50m) to keep walking speed high.

07 Sandbag Lunges (100 m)

Goal: Smooth, legal transfers at turn lines. Keep the sandbag on shoulders at all times.

Do this (clean switch):

• Use 25m blocks (or 50/25/25 if one partner needs protection).
• Do the partner transfer at the 25m line: working athlete finishes the line standing tall.
• Receiving athlete steps slightly behind, slides the bag back/side onto their shoulders (not forward).
• In the turn zone: normal steps are allowed. Restart each lane with two feet behind the line, then lunge across.

Avoid this (common time-wasters / penalty risks):

• Putting the sandbag down (including in turn zones).
• Passing the sandbag forward during a transition.
• Rushing the switch so knee touch becomes questionable (no-reps/penalties).

Pro tip: If back irritation is an issue, use a smooth compression top + anti-chafe balm, and reduce the partner’s total lunge distance.

08 Wall Balls (100 reps)

Goal: Planned sets with clean standards and safe transitions (no flying reps).

Do this (clean switch):

• Use planned sets (e.g., 10-20 reps), then switch before form breaks.
• Switch options allowed: let ball go to the floor OR hand it over. Then the next athlete resets standing tall before starting reps.
• Resting partner stays in the marked waiting area underneath the rig without obstructing other racers.
• Do not leave the station until your judge confirms 100 valid reps.

Avoid this (common time-wasters / penalty risks):

• Flying transitions (one throws while the other catches in the squat).
• Catching after a bounce and continuing the next rep.
• Chasing speed and getting no-reps for depth/target misses.

Pro tip: Smaller, cleaner sets beat big sets with no-reps. The fastest Wall Balls are penalty-free Wall Balls.

Coach Callout Sheet (Memorize These)

Reference Table

10-Minute Practice Drill (Low Fatigue)

• Warm up 5 minutes easy.
• Run 400m together (talk-able).
• Ski 250m with one switch.
• Farmers carry 40m with one switch.
• Sandbag lunges: 10 reps each with one controlled transfer (if you have a sandbag).
• Wall balls: 10 reps each with one switch (ball to floor between athletes).
• Finish with 2 minutes easy walk and a quick debrief: 'What was messy? What was smooth?'

Reminder: Rules can update by season/event. Always review the latest HYROX Doubles Rulebook and ask the station judge if you are unsure about a standard.