Workouts from our box.
Every week our coaches write the classes we run in Schoten. Here we share the best ones: real HYROX workouts exactly as our members did them, with the intended stimulus, scaling for every level and the coaching cues we give in class.
Bootcamp workout: 20-minute clock with a run buy-in and buy-out
- 800 m run or 1000 m row
An 800 m run, an AMRAP of bodyweight exercises until 20 minutes and a final 800 m run for time. From our Bootcamp class of July 2025.
See the full workout →Bootcamp partner workout: row and ski ladder with air squats and sit ups
- 1000 m row or ski + 10 air squats + 10 sit ups
- 800 m row or ski + 20 air squats + 20 sit ups
- 600 m row or ski + 30 air squats + 30 sit ups
- 400 m row or ski + 40 air squats + 40 sit ups
A descending row or ski ladder from 1000 m to 200 m, with growing sets of air squats and sit ups. For teams of 2. From our Bootcamp class of October 2024.
See the full workout →Bootcamp partner workout: 10 x 50 reps with a 200 m run together
- 50 push ups
- 50 ring rows or pull ups
- 50 goblet squats
- 50 hanging knee raises
Ten exercises of 50 reps for teams of 2, with a 200 m partner run after every exercise. From our Bootcamp class of August 2025.
See the full workout →Bootcamp workout: 4 x 4-minute AMRAP for max reps
- 400 m run
- Max burpees in the remaining time
Four short AMRAPs: run plus burpees, single unders plus sit ups, ski plus goblet squats and a max calorie row. From our Bootcamp class of October 2025.
See the full workout →Bootcamp workout: 200 m run ladder with bodyweight exercises
- 200 m run + 10 burpees
- 200 m run + 10 burpees, 10 push ups
- 200 m run + 10 burpees, 10 push ups, 10 sit ups
- 200 m run + 10 burpees, 10 push ups, 10 sit ups, 10 air squats
Five 200 m runs, and after every run one more bodyweight exercise is added. No equipment needed. From our Bootcamp class of March 2026.
See the full workout →Bootcamp partner workout: the Sunday grind for teams of 2
- 2000 m row or SkiErg, switch every 250 or 500 m
A long partner workout with a 2 km row or ski buy-in, a bodyweight chipper, runs together and a plank buy-out. From our Bootcamp class of March 2026.
See the full workout →Bootcamp workout: the 100 to 10 chipper with burpees every 5 minutes
- 100 calories, machine of choice
- 90 alternating shoulder taps
- 80 walking lunges
- 70 jumping jacks
A countdown chipper from 100 calories to 10 shuttle runs, with 10 burpees every 5 minutes. From our Bootcamp class of March 2026.
See the full workout →Bootcamp workout: 3 x 12-minute AMRAP for the whole body
- 300 m row
- 20 wall balls
- 15 DB deadlifts, heavy
- 10 devil's presses
Three 12-minute AMRAPs: build the engine, strength under fatigue and empty the tank. From our Bootcamp class of April 2026.
See the full workout →HYROX run test: 2.4 km for time to find your race pace
- 2.4 km run, solo
- Controlled first 1.2 km
- Push the second half
- Record your time
A 2.4 km time trial to measure your running fitness and set your HYROX race pace. From our HYROX class of February 2026.
See the full workout →HYROX fitness test: a benchmark workout to measure your progress
- 1000 m run
- 50 burpee broad jumps (90 cm)
- 100 stationary lunges, fully extended
- 1000 m row
Run, burpee broad jumps, lunges, row, push ups and 100 wall balls for time. A benchmark to repeat every few months. From our HYROX class of June 2024.
See the full workout →HYROX workout: the 75s chipper with a farmers carry penalty
- 75/50 cal bike or SkiErg
- 75 goblet squats 24/16 kg
- 800 m run
- 75 KB swings 24/16 kg
A 25-minute chipper with calories, goblet squats, kettlebell swings and wall balls. Every break costs you a 100 m farmers carry. From our HYROX class of July 2024.
See the full workout →HYROX engine workout: 2 x 3 rounds with sled push, ski and farmers carry
- 20/14 cal bike
- 30 m sled push, as heavy as possible
- 20 m burpee broad jumps
- 400 m run
Two blocks of three rounds that cover six of the eight HYROX stations, without rest in between. From our HYROX class of July 2024.
See the full workout →Train these workouts with a coach
Come and try it in Schoten: your first 3 classes are free.