HYROX-Inspired Partner Workout: Boost motivation, strength and connection
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- July 30, 2025
HYROX continues to rise in popularity across the global fitness community, offering a high-intensity challenge that combines endurance and functional strength. And what better way to mark World Friendship Day (July 30th) than with a workout that brings those values together?
Mark Harris, fitness expert and personal trainer at Mirafit—a leading home gym equipment brand—has created a HYROX-style two-person workout that combines camaraderie, cardio and conditioning. This functional routine mirrors many of the movements seen in official HYROX events and is perfect for partners looking to level up their fitness together.
World Friendship Day: HYROX-Style Partner Workout
“Training with a friend doesn’t just boost motivation—it also builds accountability and makes fitness more fun,” says Mark. “This routine mirrors the HYROX format, so expect 1km runs and tough challenges like sled pushes, sandbag lunges and wall balls.”
Here’s how you and your workout partner can give it a go:
🔹 1km Run
Just like in HYROX, start your session with a 1km run. Keep a steady pace and avoid sprinting too soon—there’s a lot more to come!
🔹 Sled Push (or Plate Push) – 40m x2
If you don’t have a sled, substitute with a heavy sandbag or plates on a towel. Push for 40m, driving through your legs and keeping your core tight. Repeat twice each.
🔹 Sled Pull (or Rope Drag) – 40m x2
Tie a rope to a weight and drag it toward you, mimicking a sled pull. Engage your upper body and repeat 40m pulls twice per person.
🔹 Wall Balls – x60
Use a medicine ball or dumbbell. Squat, then drive upward, lifting or throwing the weight. Swap every 20 reps until you reach 60 total.
🔹 1km Run
Reset your pace with a second 1km run. This builds the endurance HYROX is known for.
🔹 Farmer’s Carry – 200m
Grab a dumbbell or kettlebell in each hand and walk 200m. This builds grip strength, core stability, and mental toughness.
🔹 Weighted Lunges – 100m
Use a weighted vest or carry dumbbells. Lunge for 100m, alternating partners every 20m. Keep your form steady and knees aligned.
🔹 Final 1km Run
Cap it off with a final 1km run to test your stamina and finish strong.
Why Try This Workout?
This HYROX-inspired home or gym workout is an ideal way to celebrate friendship while challenging your fitness boundaries. Training with a partner fosters encouragement and shared accountability—two keys to long-term wellness success.
And if you’re ready to take your training to the next level, Mirafit’s extensive range of functional fitness equipment has everything you need—from sleds and kettlebells to resistance bands and wall balls.
👉 Explore Mirafit’s home gym range
About Mark Harris
Mark Harris is a Mirafit ambassador and qualified fitness instructor with a passion for functional training, HYROX competitions, and helping others improve their physical and mental wellbeing. He shares his fitness journey and tips via Instagram, inspiring thousands to train with purpose.
About Mirafit
Mirafit is one of the UK’s leading fitness equipment brands, committed to making strength training more accessible. Their mission is to empower everyone—whether beginners or elite athletes—to train effectively and improve their overall wellbeing through quality, functional fitness tools.
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