Some workouts are about individual grit. Others are about the power of the group. Hyrox Team Grind is all about partnership. Two athletes, one clock, and a relentless list of HYROX-inspired stations. This AMRAP format keeps you moving, sharing the work, and pushing your limits alongside a teammate.
The WOD: Hyrox Team Grind
Format: AMRAP, Teams of 2
- 400m Run
- 300m Row
- 40 Wall Balls (shared)
- 20 Burpee Broad Jumps (shared)
- 40 Sandbag Lunges (shared)
- 20 KB Clean & Press per arm
- 20 KB Swings
- 30 V-Ups (shared)
Warm-Up Guidance
This one demands mobility, core stability, and coordination, so your warm-up should prep the body to move fluidly with a partner. Spend 5 minutes alternating light jogging and rowing. Then run through:
- 15 air squats
- 10 push-ups
- 10 lunges with torso twist
- 30 seconds plank hold
Finally, grab a light medicine ball or kettlebell and practice a few wall ball throws and swings to dial in form.
WOD Breakdown
- 400m Run: Kick things off with cardio conditioning. Partners can push each other’s pace.
- Row 300m: Short, sharp pulls to keep the pace quick without burning out.
- Wall Balls (40 reps shared): Communication is key — trade off in sets of 10–20 to keep form crisp.
- Burpee Broad Jumps (20 reps shared): Explosive power and grit. Each jump is a victory.
- Sandbag Lunges (40 total shared): Load, balance, and endurance. Partners can break into smaller sets to keep moving.
- KB Clean & Press (20 per arm): Strength and coordination. Alternate arms to stay fresh.
- KB Swings (20 reps): Full-body drive from hips, not arms. A true power move.
- V-Ups (30 shared): Core strength to finish. Keep reps controlled and trade often.
At-Home Adaptations
No sandbag? Use a backpack for lunges. No rower? Sub with 30 jump squats. No KB? Use a dumbbell, or perform push-ups to replace clean & press. The beauty of this workout is flexibility — you can replicate the grind with what you’ve got.
Coaching Tips
- Work in sync: Talk with your partner. Short sets and fast hand-offs keep the pace strong.
- Shared suffering = shared victory: When one partner struggles, the other steps up. That’s how teams succeed.
- Stay moving: In AMRAPs, efficiency matters. Even short rests can eat into total rounds.
This is HYROX training at its core: functional, challenging, and designed to build more than muscles. It builds trust, communication, and resilience. The grind is real, but it’s easier — and way more fun — when you’re in it together.
Want to feel that partner energy? Join us at the Academy of Self Defense in Santa Clara. Grab a free two-week trial, bring a friend, and test yourself with HYROX Team Grind.
- Start free trial: academyselfdefense.com/free-two-week-trial
- Learn about HYROX: academyselfdefense.com/programs/hyrox