Sandbag Lunges HYROX Doubles: Strategy and Partner Transfers

Sandbag Lunges in doubles have a rule that doesn't exist at any other station: the bag cannot touch the ground during the switch. The transition is made from shoulder to shoulder. If you haven't trained this, it's where you lose the most time.

But when well practiced, it is also one of the stations where you can gain the most time over other teams.

In this guide you will learn how to make the transfer cleanly and safely, which blocks to use according to your level and which mistakes destroy most teams at this station.

First the video to prepare the HYROX Sandbag Lunges in doubles mode:

Remember that in this post you have the detailed explanation of the technique if you compete individually or want to improve it, with a video that is very, very... you decide:

👉 Click here to watch the Sandbag Lunges technique explanation.

Velites is an international partner of HYROX, and we have developed specific resources for you to help you prepare for this competition: a complete video course with running technique and station-specific content, preparation for the pairs competition, free access to our App with exclusive training plans, gifts, discounts and much more. Join and enjoy.

👉 Click here or on the image:

And here are the links to the rest of the guides to prepare the race and the HYROX stations in doubles mode:

Station Breakdown: who does what

In Sandbag Lunges only one athlete works at a time. While one advances with the bag, the other follows behind waiting for the change. Enter the station together. The fresher athlete at that moment starts. That decision, as always, is made before crossing the IN.

The working athlete

Upright posture, elbows down, bag low and centered on the shoulders. Alternating lunges with the knee touching the ground and full hip extension before each repetition.

When the moment for the change arrives, they announce it out loud: "Change!" That is the cue for the teammate to bring their head close to the top of the partner's back and for the bag to fall carefully onto their shoulders.

The resting athlete

Follow behind your teammate, close but without interfering. Keep your eyes on their back and prepare for the change. When you hear the cue: bring your head to the top of your partner's back. The bag falls onto your shoulders. Athlete A positions themselves behind you and you start immediately.

The change must be clean and decisive. No doubts or pauses. A well-executed change does not make you lose a single second.

Pacing strategy in HYROX doubles

The objective in Sandbag Lunges doubles is clear: do not hesitate during the change and maintain a steady rhythm without collapsing.

Recommended blocks by level

If you are starting in HYROX doubles: 10 lunges, bringing the feet together at the extension between repetitions and the change. The pause gives you more control over the bag and makes the change safer.
If you already have experience in doubles: 20 consecutive lunges or full lengths before the change. The stronger athlete closes the station.

The strongest always closes

The final meters with the bag are the hardest. The athlete with the most lower-body strength and the best posture under load should close the station. That ensures the last meters are done with clean technique.

Official distance and weights for Sandbag Lunges in HYROX

The distance is the same for all divisions: 100 meters.

Weights by category:

Sandbag Lunges - HYROX Style

STATION 07 Sandbag Lunges 100 METERS

Women Open · Doubles Women · Women's Relays	10kg
Men Open · Doubles Men · Doubles Mixed · Men's Relays · Pro Women · Pro Doubles Women	20kg
Pro Men · Pro Doubles Men	30kg
Mixed Relays	F 10kg M 20kg

Always take the bag that corresponds to your division. Using an incorrect weight forces you to repeat the whole station or can result in disqualification.

Official rules Sandbag Lunges HYROX that you should know

Enter together through the IN arch, exit through the OUT: Both team members must enter together. Confusing the arches costs a 2-minute penalty.
The bag cannot touch the ground during the change: The transfer is shoulder-to-shoulder. It is not allowed to leave it on the ground. The change must be made over the back, never in front.
The bag cannot be lowered at any time: It must remain on both shoulders throughout the course. Lowering it in motion results in a 15s penalty (1st time) or disqualification (2nd time).
The resting athlete cannot interfere: Follow behind without touching the bag or the partner outside of the change.
Correct return: At the end, the bag must be returned to its assigned area. Place it properly before leaving the Roxzone.

Common mistakes in HYROX doubles

Hesitating during the change: The resting athlete must always follow at arm's length, ready for the cue.
Not communicating the change: The word "change" must be clear and given in advance so the partner can position themselves.
Incomplete repetitions under fatigue: It's easy to forget to touch the ground or not extend the hip in the rush. Each no-rep or infringement is costly.
The stronger athlete emptying their legs too early: They must arrive with resources to close the final stretch, which is the most critical.

Next step: train Sandbag Lunges in pairs

Specific partner blocks: Practice the change cue and receiving the bag on the move. Start with 10 lunges and increase to 20 when the change is automatic.
Fatigue sets: Combine running + Farmers Carry in pairs + 50m of Sandbag Lunges. This simulates the real competition load on the legs.
Transition simulation: Train the transition from lunges to running the last kilometer; it is one of the toughest transitions of the whole race.

Closing

The Sandbag Lunges are done. Now it's time for the final kilometer and the Wall Balls. Keep preparing your pairs race with the rest of the guides.