Could You Survive This HYROX Partner Workout With Your Best Mate?

By the time you’ve finished the final 1km run, your legs will feel like overcooked linguine, your shirt will resemble a damp dishrag, and your workout partner—formerly your best mate—might be planning your demise. But that’s the beauty of this new two-person HYROX-style workout, launched just in time for World Friendship Day (July 30th). Because nothing says “I appreciate you” like dragging a weighted sled together until your quads scream for mercy.

HYROX, the international fitness phenomenon that’s been turning gym rats into endurance machines, is showing no signs of slowing down. And to mark World Friendship Day, fitness expert Mark Harris of Mirafit—the go-to name in home gym gear—has cooked up a partner workout guaranteed to leave you breathless, blistered, and somehow closer than ever.

“Working out with a friend is a great way to remain motivated and accountable,” Harris explains, no doubt with a knowing smirk. “As HYROX becomes increasingly popular, this workout is designed to incorporate elements of this challenging event, including runs, sled pushes and sandbag lunges. This World Friendship Day, why not try your hand at this challenging but rewarding workout routine?”

The Workout: Built for Two (and Probably Some Swearing)

1km Run – The Warm-up That Isn’t

Every HYROX event kicks off with a 1km run, and this one’s no different. Harris advises, “Maintain a steady pace, but avoid any extremely fast sprints, which could cause burnout before the workout has even properly begun.” Translation: Don’t be a hero out of the gate.

Sled Push (or Plate Push)

Don’t have a £5,000 sled lying around? No problem. “Using a heavy sandbag, weight plates on a mat or even a resistance band, can allow people to obtain all the usual benefits involved with a sled push,” says Harris. Push 40 metres, twice per person. Lean in, drive with the legs, and try not to pull a hammy.

Sled Pull (or Rope Drag)

It’s like tug-of-war… against your will. Attach a rope to a weighted object and haul it 40m toward you, two reps each. Your shoulders will love you. Your soul, not so much.

Wall Balls – The Leg and Ego Destroyer

With a medicine ball or dumbbell, squat, then launch it skyward. “Aim for around 60 reps altogether and swap with your partner every 20 reps,” says Harris. You’ll be questioning your life choices by rep 18.

1km Run – Again

Because once wasn’t enough.

Farmers Carry

Grab dumbbells or kettlebells and strut 200m like you’re carrying the weekly shop in one trip. “This is an intense exercise that can build core stability and grip strength,” says Harris. It also builds character—and calluses.

Sandbag Lunges (or Weighted Vest Lunges)

Lunge for 100m wearing a weighted vest or slinging a sandbag across your shoulders. “Alternate every 20m with your partner,” Harris says. You’ll start off upright and confident, and finish looking like you just stepped out of a bar fight.

1km Run – The Grand Finale

“One more 1km run to end the exercise,” says Harris. “Be sure to incorporate stretches at the end to boost mobility and prevent any unnecessary strains.” Or to keep yourself from turning into the Tin Man tomorrow morning.

Why It Works (and Hurts)

The genius behind this World Friendship Day workout isn’t just in the sweat—it’s in the shared suffering. When your lungs are gasping, your legs are quaking, and your partner shouts encouragement through gritted teeth, that’s where the magic happens. It’s camaraderie forged in fire, or at least in rubber gym mats.

“Overall, I believe this workout is a great way to get a taste of HYROX events while enjoying a challenging exercise routine with a friend,” Harris says. “This World Friendship Day, I believe anyone serious about hitting their fitness goals in 2025 should have a go at this workout!”

So if you’re after something a little more meaningful this World Friendship Day than an awkward group selfie or a generic “bestie” post, grab your closest mate and put them through the HYROX wringer. You’ll either come out stronger—or never speak again.

Either way, it’s an experience.

To summarise, the HYROX style workout includes:

1. 1km Run
2. Sled/Plate Push – 40m x2
3. Sled/Rope Pull – 40m x2
4. Wall Balls – x60
5. 1km Run
6. Farmers Carry – 200m
7. Weighted Vest Lunges – 100m
8. 1km Run

Feeling inspired? Find Mirafit’s full range of kit to recreate the pain at Mirafit’s website and make this World Friendship Day one to remember—or regret.