Surviving & Thriving at HYROX Thailand: How We Crushed It in 1:21! 🇹🇭💪

Published On: July 24, 2026

Hello everyone! Saprina Shrestha here (aka Sapp-Fit) coming at you with a massive race recap! As a personal trainer at Pump, fitness is my day-to-day life. I don't feel pressure doing it; I genuinely love it. Recently, I took a trip out to Thailand with some friends. After an amazing time exploring Bangkok and soaking up the sun down at Ao Nang and Patong Beach in Phuket, it was time to put my training to the ultimate test. On March 22, my partner and I hit the floor at HYROX Thailand!

 

 

We competed in the Women's Doubles (Open Category), and I am incredibly proud to announce that we crossed the finish line right at the 1 hour and 21 minutes mark!

 

For those of you who have asked what a HYROX race actually looks like, or if you are thinking about signing up for one yourself, here is the complete breakdown of the exercises, the exact weights we used, and the strict rules you have to follow.

 

What is HYROX Doubles? (The Rules)

 

HYROX is known globally as the World Series of Fitness Racing. The format is identical no matter where in the world you race: 8 x 1km runs, alternating with 8 functional workout stations.

 

Because we competed in the Doubles division, we had a specific set of rules to follow:

 

• Running Together: Both partners MUST run every single 1km lap together. You cannot leave your partner behind. The lap only counts when both of you cross the timing mat into the "Roxzone" (the workout area) at the same time.

 

• Divide and Conquer: For the 8 functional stations, you share the workload! You can split the reps and distances however you like, but only one person is allowed to work at a time.

 

• The Tag: When switching places at a station, you must physically tag your partner before they can start working. Communication and strategy here are everything!

 

The 8 Functional Stations (Women's Doubles Breakdown)

 

Here is exactly what we faced between our eight 1km runs:

 

• 1. 1000m SkiErg: Right after the first 1km run, your heart rate is spiked, and you jump straight onto the Concept2 SkiErg. This machine heavily targets the lats, triceps, and core. In doubles, the strategy is to swap out frequently to keep your pulls explosive and avoid early arm fatigue.

 

• 2. 50m Sled Push (102kg): After run #2, you hit the turf. You have to push a sled across a 12.5m track four times. For the Women's Open division, the sled plus the added weights equals 102kg. The strict rule here is that the entire sled must cross the line before you can push it back the other way.

 

• 3. 50m Sled Pull (78kg): Run #3, then back to the turf. You have to pull the 78kg sled toward you using a thick rope. The judges are very strict here: you must stay inside your designated box while pulling. You cannot walk backward out of the box to drag it.

 

• 4. 80m Burpee Broad Jumps: After run #4, the leg burn truly begins. You must do a burpee (making sure your chest physically touches the ground), jump your feet up, and perform a broad jump forward. The distance is 80 meters. Your hands must be placed behind your feet for every burpee—no cheating the distance!

 

• 5. 1000m Rowing: Run #5, then onto the Concept2 Rower. Just like the SkiErg, you divide the 1000m with your partner. It is all about maintaining a strong, steady stroke rate and using your leg drive so you don't exhaust your lower back.

 

• 6. 200m Farmers Carry (2 x 16kg Kettlebells): After run #6, grip strength is put to the ultimate test. You must carry two 16kg kettlebells for 200 meters. The rule is simple but brutal: you cannot drag them, and if you drop them, you must stop moving forward immediately until you pick them back up.

 

• 7. 100m Sandbag Lunges (10kg Sandbag): Run #7, followed by 100 meters of walking lunges with a 10kg sandbag on your back. The strict HYROX standard is that your back knee must clearly touch the ground on every single lunge, and you must fully extend your hips when stepping through. No shuffling allowed!

 

• 8. 100 Wall Balls (4kg ball / 9-foot target): The final test. After the 8th and final 1km run, your legs are like jelly, and you have to complete 100 wall balls. You use a 4kg medicine ball. You must squat below parallel (hips below knees) and throw the ball so it hits the center of the 9-foot target. If you don't squat low enough, or if the ball misses, the judge will yell "NO REP!" and it won't count.

 

Once that 100th wall ball hits the target, you sprint across the finish line together!

 

Completing HYROX in 1:21 was an incredible feeling. It requires a perfect balance of endurance, strength, and knowing exactly when to push your partner.

 

 

If you ever want to prep for a massive challenge like this, or if you just want to build the functional strength to make everyday life feel effortless, come see me at Pump. Let’s get to work and pump together!