Setting · 103 training options

Outdoor

103 matching training options

Clear filters

Exercises

Battle Ropes
Arms, Core, Legs, Shoulders
Bear Crawl
Core, Legs, Shoulders
Box Jumps
Calves, Core, Glutes, Quads
Burpee Broad Jump
Calves, Chest, Core, Glutes, Hamstrings, Quads, Shoulders
Burpee to Target Jump (Hybrid Plyometric)
Calves, Chest, Core, Glutes, Quads, Shoulders
Burpees
Chest, Core, Glutes, Quads, Shoulders
Clap Push Up (Plyometrics)
Chest, Core, Shoulders, Triceps
Depth Drop to Broad Jump
Calves, Core, Glutes, Hamstrings, Quads
Depth Drop to Sprint Start
Calves, Core, Glutes, Hamstrings, Quads
Depth Drop to Vertical Jump
Calves, Core, Glutes, Hamstrings, Quads
Explosive Step-Up (Plyometrics)
Calves, Core, Glutes, Hamstrings, Quads
Farmer’s Carry
Core, Forearms, Legs, Shoulders
Hand-Release Push-Up
Chest, Core, Shoulders, Triceps
Hanging Knee Raise
Core, Forearms, Hip Flexors, Shoulders
Hanging Leg Raise
Abs, Forearms, Hip Flexors, Shoulders
Kettlebell Alternating Snatch
Back, Core, Forearms, Glutes, Hamstrings, Shoulders
Kettlebell Clean & Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Kettlebell Goblet Reverse Lunge
Core, Glutes, Hamstrings, Quads
Kettlebell Snatch
Core, Forearms, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Lateral Lunge
Adductors, Core, Glutes, Quads
Lateral Med Ball Slam
Core, Hips, Lats, Obliques, Shoulders
Med Ball Chest Pass (Plyometrics)
Chest, Core, Shoulders, Triceps
Med Ball Overhead Throw (Plyometrics)
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Med Ball Rotational Throw
Core, Obliques, Shoulders
Med Ball Rotational Throw to Wall
Core, Glutes, Hips, Lats, Obliques, Shoulders
Med Ball Scoop Toss (Vertical Power)
Calves, Core, Glutes, Hamstrings, Quads
Med Ball Slam (Plyometrics)
Core, Glutes, Lats, Shoulders, Triceps
Plank
Core, Glutes, Shoulders
Plank Shoulder Tap
Core, Shoulders, Triceps
Pull-Up Hold
Biceps, Core, Forearms, Lats
Push-Ups
Chest, Core, Shoulders, Triceps
Resistance Band Pallof Press Hold
abdominals, Glutes, Obliques, spinal-erectors
Rotational Med Ball Slam
Core, Hips, Lats, Obliques, Shoulders
Sandbag Bear Hug Carry
Core, Forearms, Glutes, Hamstrings, Quads, Upper Back
Sandbag Bear Hug Carry
Core, Forearms, Glutes, Hamstrings, Quads, Upper Back
Sandbag Bear Hug Squat
Core, Erectors, Forearms, Glutes, Hamstrings, Quads
Sandbag Clean
Core, Forearms, Glutes, Hamstrings, Lats
Sandbag Clean and Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back
Sandbag Front Carry
Arms, Core, Glutes, Grip, Hamstrings, Quads, Upper Back
Sandbag Ground-to-Overhead
Back, Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Ground-to-Shoulder
Core, Glutes, Hamstrings, Quads, Traps, Upper Back
Sandbag Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Over Shoulder
Core, Glutes, Grip, Hamstrings, Quads, Shoulders
Sandbag Power Clean
Biceps, Glutes, Hamstrings, Quads, Upper Back
Sandbag Power Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back
Sandbag Power Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Push Press
Core, Glutes, Quads, Shoulders, Triceps, Upper Back
Sandbag Rotational Lunge
Core, Glutes, Hamstrings, Obliques, Quads
Sandbag Shoulder Carry
Core, Glutes, Hamstrings, Obliques, Quads, Upper Back
Sandbag Shouldering
Core, Forearms/Grip, Glutes, Hamstrings, Shoulders
Sandbag Shouldering to Carry
Core, Glutes, Grip, Hamstrings, Quads, Traps, Upper Back
Sandbag Split Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Squat Clean
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Sandbag Squat to Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Thruster
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Zercher Carry
Biceps, Core, Glutes, Hamstrings, Quads, Upper Back
Sandbag Zercher Lunge
Core, Erectors, Glutes, Hamstrings, Quads
Sandbag Zercher Squat
Core, Erectors, Forearms, Glutes, Hamstrings, Quads
Single-Leg Alternating Lateral Box Bounds
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Hop to Lateral Bound
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Hop to Lateral Bound & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Continuous Lateral Bounds
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Continuous Lateral Bounds to Box
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Broad Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Lateral Bound
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Lateral Bound & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Bound to Box
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Bound to Vertical Jump & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Box Bound to Vertical Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Box Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Depth Drop to Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Skater Hop to Stick
Calves, Core, Glutes, Hamstrings, Hip Stabilizers, Obliques, Quads
Sled Pull
Back, Biceps, Core, Legs
Suspension Trainer Fallout
abdominals, Lats, Shoulders, spinal-erectors

Workouts

15 min · Beginner
15-Minute Bodyweight Blast
No kit, no excuses: as many rounds as possible in 15 minutes of push-ups, squats, planks and burpees.
Includes outdoor in linked exercises
15 min · Beginner
15-Minute Core and Carry
Loaded carries and anti-rotation work for a stronger trunk, better posture and grip that won't let go.
Includes outdoor in linked exercises
15 min · Intermediate
15-Minute HYROX Sled Finisher
Short, brutal intervals pairing sled push and pull with rowing to train the legs-on-fire feeling of race day.
Includes outdoor in linked exercises
15 min · Intermediate
15-Minute Kettlebell EMOM
A fast, full-body kettlebell session: one exercise at the start of every minute for 15 minutes, rest for whatever's left.
Includes outdoor in linked exercises
20 min · Advanced
20-Minute Plyometric Power
Jumps and throws for explosive power, done fresh with full recovery so every rep is fast.
Includes outdoor in linked exercises
20 min · Intermediate
20-Minute SkiErg and Burpee Ladder
A descending ladder of SkiErg metres and burpee broad jumps, the first and fourth HYROX stations.
Includes outdoor in linked exercises
30 min · Beginner
30-Minute Fat-Burning Circuit
Timed dumbbell intervals: 40 seconds on, 20 seconds off, to keep your heart rate up and your whole body working.
Includes outdoor in linked exercises
30 min · Beginner
30-Minute Full-Body Strength
The three big patterns (squat, hinge and press) plus a row, done as straight sets for steady strength gains.
Includes outdoor in linked exercises
30 min · Intermediate
30-Minute HYROX Stations Circuit
A scaled tour of all eight HYROX stations with short runs between, to practise transitions and pacing.
Includes outdoor in linked exercises
30 min · Beginner
30-Minute Mobility and Stability
A slow, controlled session for hips, shoulders and trunk. Great on recovery days or before a heavy session.
Includes outdoor in linked exercises
30 min · Intermediate
30-Minute Sandbag Strongman
Awkward-object strength: lifting, carrying and shouldering a sandbag, the real-world way to build grit.
Includes outdoor in linked exercises
45 min · Intermediate
45-Minute 800 m Repeats
Six 800 m reps at 5k–10k pace, the classic session for faster race times.
Includes outdoor in linked exercises
45 min · Intermediate
45-Minute Dumbbell Fat Loss
Strength and conditioning supersets with a pair of dumbbells and a rower, to burn energy and keep muscle.
Includes outdoor in linked exercises
45 min · Intermediate
45-Minute Lower Body Strength
Heavy squats and deadlifts, then single-leg work and hip thrusts, for legs that hold up under load.
Includes outdoor in linked exercises
45 min · Intermediate
45-Minute Upper Body Hypertrophy
Bench, pull-ups, rows and presses in classic muscle-building rep ranges.
Includes outdoor in linked exercises
60 min · Intermediate
60-Minute Full-Body Hypertrophy
A complete muscle-building session that hits legs, push and pull in one hour.
Includes outdoor in linked exercises
60 min · Advanced
60-Minute HYROX Half Simulation
Half-distance race simulation: 8 × 500 m runs with every HYROX station at half volume.
Includes outdoor in linked exercises
60 min · Advanced
60-Minute Olympic Lifting Power
Power cleans, push presses and front squats for athletes who want to be fast as well as strong.
Includes outdoor in linked exercises

Programmes

12 weeks · Intermediate
12-Week Half Marathon
Twelve weeks of structured running plus strength work to get you to the half-marathon start line strong.
Includes outdoor in linked sessions
12 weeks · Intermediate
12-Week HYROX Race Prep
Stations, running engine and race simulations, four days a week, to arrive at HYROX fit and confident.
Includes outdoor in linked sessions
12 weeks · Intermediate
12-Week Muscle Gain
An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.
Includes outdoor in linked sessions
16 weeks · Intermediate
16-Week Marathon
A classic 16-week marathon build: intervals, tempo, mobility and a long run that grows to three hours.
Includes outdoor in linked sessions
4 weeks · Beginner
4-Week Beginner Starter
Three short sessions a week to build the habit, learn the basic lifts and get moving again.
Includes outdoor in linked sessions
6 weeks · Beginner
6-Week Fat-Loss Kickstart
Four sessions a week mixing circuits, strength and easy cardio to start losing fat and keep it off.
Includes outdoor in linked sessions
8 weeks · Intermediate
8-Week 10k Plan
Speed, tempo and long runs plus one mobility day to run a strong 10k.
Includes outdoor in linked sessions
8 weeks · Intermediate
8-Week Strength Foundations
Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.
Includes outdoor in linked sessions
8 weeks · Intermediate
8-Week Weight Loss
Two strength-based fat-loss sessions plus two conditioning days a week, building over eight weeks.
Includes outdoor in linked sessions

Exercises

Battle Ropes

Bear Crawl

Box Jumps

Burpee Broad Jump

Burpee to Target Jump (Hybrid Plyometric)

Burpees

Clap Push Up (Plyometrics)

Depth Drop to Broad Jump

Depth Drop to Sprint Start

Depth Drop to Vertical Jump

Explosive Step-Up (Plyometrics)

Farmer’s Carry

Hand-Release Push-Up

Hanging Knee Raise

Hanging Leg Raise

Kettlebell Alternating Snatch

Kettlebell Clean & Jerk

Kettlebell Goblet Reverse Lunge

Kettlebell Snatch

Lateral Lunge

Lateral Med Ball Slam

Med Ball Chest Pass (Plyometrics)

Med Ball Overhead Throw (Plyometrics)

Med Ball Rotational Throw

Med Ball Rotational Throw to Wall

Med Ball Scoop Toss (Vertical Power)

Med Ball Slam (Plyometrics)

Plank

Plank Shoulder Tap

Pull-Up Hold

Push-Ups

Resistance Band Pallof Press Hold

Rotational Med Ball Slam

Sandbag Bear Hug Carry

Sandbag Bear Hug Carry

Sandbag Bear Hug Squat

Sandbag Clean

Sandbag Clean and Press

Sandbag Front Carry

Sandbag Ground-to-Overhead

Sandbag Ground-to-Shoulder

Sandbag Jerk

Sandbag Over Shoulder

Sandbag Power Clean

Sandbag Power Clean & Press

Sandbag Power Jerk

Sandbag Push Press

Sandbag Rotational Lunge

Sandbag Shoulder Carry

Sandbag Shouldering

Sandbag Shouldering to Carry

Sandbag Split Jerk

Sandbag Squat Clean

Sandbag Squat to Press

Sandbag Thruster

Sandbag Zercher Carry

Sandbag Zercher Lunge

Sandbag Zercher Squat

Single-Leg Alternating Lateral Box Bounds

Single-Leg Box Hop to Lateral Bound

Single-Leg Box Hop to Lateral Bound & Return

Single-Leg Box Jump

Single-Leg Continuous Lateral Bounds

Single-Leg Continuous Lateral Bounds to Box

Single-Leg Depth Drop to Broad Jump

Single-Leg Depth Drop to Jump

Single-Leg Depth Drop to Lateral Bound

Single-Leg Depth Drop to Lateral Bound & Return

Single-Leg Lateral Bound to Box

Single-Leg Lateral Bound to Vertical Jump & Return

Single-Leg Lateral Box Bound to Vertical Jump

Single-Leg Lateral Box Jump

Single-Leg Lateral Depth Drop to Jump

Single-Leg Lateral Skater Hop to Stick

Sled Pull

Suspension Trainer Fallout

Workouts

15-Minute Bodyweight Blast

15-Minute Core and Carry