How We Prepped For Hyrox Sydney Men’s Pro Doubles (and How You Can Train Hybrid Too)

Everyone loves to say “it’s always darkest before dawn.”

But if you’ve ever trained for something like Hyrox Men’s Pro Doubles, you know the real dark shows up at 2 a.m. on a cold road when the only light is your headlamp.

That’s where a hybrid athlete is made.

Ben and I lined up at Hyrox Sydney aiming to break 65 minutes in our first Men’s Pro Doubles.

We crossed the finish line just over 60 minutes.

Here’s exactly how we trained—and how you can build the same strength-endurance engine.

What Hybrid Training Really Means

Hybrid isn’t just “lift some weights and run sometimes.”

It’s building strength and endurance together so neither steals from the other.

For a race like Hyrox, that means:

• Big barbell strength (cleans, squats, presses) so sleds and carries feel light

• Serious engine work (running, rowing, skiing, biking) so you can keep moving when heart rate spikes

• Functional glue—lunges, wall balls, sandbag carries—to make strength and cardio talk to each other

Done right, each side feeds the other: more strength improves running economy; better aerobic capacity speeds recovery between heavy lifts.

The 10-Week Hybrid Prep We Used

We built a custom 10-week training block that blended everything a Hyrox Pro Doubles race demands—and then some.

• 4 Strength Days + 3 Engine Days per week

  
  

  Heavy Olympic lifts and squats early in the week; Hyrox-style mixed pieces mid and late week.

• Race Simulations

  
  

  Every second weekend we ran a “mini-Hyrox”—ski, sled, burpees, run loops—until pacing was automatic.

• Carry & Sled Emphasis

  
  

  Farmer carries, sandbag holds, heavy pushes: the unsung heroes of Hyrox prep.

• Big Engine Adventures

  
  

  Midway through the cycle we also completed a team ultra-marathon.

  
  

  That 300 + km effort wasn’t just a side quest—it stress-tested the aerobic base we were building and gave us a mental edge that paid off when the Hyrox floor got ugly.

• Controlled Volume

  
  

  Not every day was a sufferfest. We cycled intensity so the engine grew without frying the nervous system.

This structure meant that when race day hit, nothing felt foreign.

We knew our pacing, our transitions, and how to stay calm when fatigue hit.

Race Day Payoff

• Smooth pacing kept us from redlining early.

• Strength endurance made the sled and carries feel like warm-ups.

• Mental durability from the long grinders and the ultra-marathon meant late-race wall balls felt like just another Tuesday.

The result: just over 60 minutes in our first Men’s Pro Doubles.

Get the Exact Plan We Used

If you want to follow the same blueprint, we’ve packaged the entire program into a downloadable 10-week hybrid training plan—the exact structure Ben and I followed, ultra and all.

👉 Grab the 10-Week Hyrox Hybrid Prep Block here

Your Hybrid Takeaway

To train hybrid you don’t need to copy every lift we did—you need to integrate strength and endurance so they build each other.

Whether you’re targeting a Hyrox, a Spartan Ultra, or just want the capacity to crush anything, the process is the same:

consistent, smart work where heavy and fast share the same calendar.

Start stacking those sessions now.

When you hit the start line, you’ll have the engine—and the guts—to back it up.