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.
HYROX workout: 2 km run, farmers carry, 100 wall balls and burpees
- 2 km run at moderate pace
- 200 m farmers carry 2 x 32/24 kg
- 100 wall balls 9/6 kg
- 50 burpees
A long chipper with a 2 km and a 1 km run, heavy carries and 150 wall balls in total. From our HYROX class of October 2024.
See the full workout →HYROX workout: 10 rounds of run, wall balls, row and kettlebell deadlifts
- 200 m run at race pace (RPE 7-8)
- 20 wall balls 9/6 kg to 3/2.7 m
- 15/10 cal row
- 10 KB deadlifts 2 x 32/24 kg
Ten short rounds, each starting and ending with a 200 m run. A long, race-like session. From our HYROX class of November 2024.
See the full workout →HYROX workout: 6 x 3 minutes of row, sandbag lunges and burpee broad jumps
- 20/15 cal row
- 20 m sandbag walking lunges 20/10 kg
- Max burpee broad jumps in the remaining time, over a 10 m lane
Six 3-minute intervals of rowing and sandbag lunges, finished with max burpee broad jumps. From our HYROX class of June 2025.
See the full workout →HYROX running workout: 3 x 1200 m at race pace
- 1200 m run at race pace (RPE 7-8)
- 400 m recovery run at easy pace (RPE 4-5)
- 1:00 standing rest
Three 1200 m intervals at race pace with active recovery runs. A simple session to learn your HYROX running pace. From our HYROX class of July 2025.
See the full workout →HYROX workout: dumbbell strength endurance in 2 x 4 rounds
- 12 wall balls 9/6 kg to 3/2.7 m
- 12 alternating DB hang snatches 22.5/15 kg
- 12 DB box step ups 60/50 cm, 22.5/15 kg
- 12 burpees to target
Two blocks of four rounds with wall balls, dumbbell work, box jumps and short runs. From our HYROX class of August 2025.
See the full workout →HYROX workout: 8 x 2 minutes on, 1 off with sled push and wall balls
- Barbell hip thrusts on a bench
- 3 x 8, as heavy as possible
- 1:00 rest between sets
A heavy strength opener followed by eight 2-minute intervals of cardio, sled push and wall balls. From our HYROX class of October 2025.
See the full workout →HYROX interval workout: 5 x 500 m run with a HYROX station
- 500 m run
- Station of that round
- 2:00 rest
Five rounds of a 500 m run, each followed by a different HYROX station and 2 minutes of rest. From our HYROX class of July 2024.
See the full workout →HYROX EMOM workout: 56 minutes of running, sled push, burpee broad jumps and wall balls
- Minute 1: 150-200 m run
- Minute 2: 15 m sled push
- Minute 3: 150-200 m run
- Minute 4: 15 m burpee broad jumps
A 56-minute EMOM alternating short runs with HYROX stations. From our HYROX class of October 2025.
See the full workout →HYROX workout: every 5 minutes run, row and sled push
- 400 m run at race pace (RPE 7-8)
- 20/15 cal row
- 20 m sled push 150/100 kg (2 x 10 m)
Eight 5-minute intervals of a 400 m run, rowing and a heavy sled push. From our HYROX class of August 2025.
See the full workout →HYROX workout: wall balls, burpee broad jumps and lunges on tired legs
- 20 wall balls 6/4 kg to 3/2.7 m
- 20 m burpee broad jumps (2 x 10 m)
- 20 m sandbag walking lunges 20/10 kg (2 x 10 m)
- 600 m run at RPE 7-8
Four rounds of wall balls, burpee broad jumps and sandbag lunges, each followed by 600 m at race pace. From our HYROX class of June 2025.
See the full workout →HYROX workout: 3 x 1 km run with wall balls, row/ski and sled push
- 1000 m run at race pace
- 30-20-10 wall balls 6/4 kg to 3/2.7 m
- 30-20-10 box jumps 60/50 cm, step down
Three times 1 km at race pace, each followed by a HYROX couplet: wall balls and box jumps, row and SkiErg, sled push and burpee broad jumps. From our HYROX class of...
See the full workout →Train these workouts with a coach
Come and try it in Schoten: your first 3 classes are free.