The hybrid session that gets you
started
About
Bootcamp is FORDERS’ signature high-intensity interval session - the original hybrid workout. It’s fast, loud and competitive.
A full-body, endurance-building workout that combines running, ERGs, and weighted movements to push you harder than you ever would alone, with the energy and competition of a group environment driving every rep and every calorie.
Foundation Bootcamp is the starting point for anyone looking to build their endurance. For many, it’s the first step into the world of hybrid training.
It follows the same format as the main FORDERS Bootcamp – the original high-intensity session - but with scaled intensity and volume. Designed for those who are building their fitness, returning to training, or wanting to improve their conditioning before stepping into the full session. Foundation Bootcamp focuses on the fundamentals: learning movement patterns, building work capacity, and developing the strength and endurance that power performance.
It’s still challenging, every session pushes you at the right level to make real progress, safely and confidently.
What to expect
An hour of maximum effort combining ERGs, sleds, sandbags and body weight movements. Switching between solo work and pairs, you’ll run, lift, and grind your way through stations that change every week but never get easier. The formats evolve, the effort doesn’t.
After that, you’ll head into the Team Finisher, a brutal, all-out push to the line. Expect ERGs, running, and calorie targets, where teamwork meets competition and everyone’s gunning to come out on top.
If you want to build your fitness for a HYROX, DEKA, or any hybrid event, this is where you earn it.
Why It Works
Builds the Engine
Steady intervals and controlled intensity build a solid aerobic base and muscular endurance without overload.
Perfect Progression
Scaled reps and resistance let you develop form and fitness before stepping into the full Bootcamp.
Confidence Through Coaching
With a tighter focus on movement quality and pacing, coaches can guide and correct technique in real time.
Sustainable Intensity
You’ll still work hard, but in a way that supports recovery and long-term progress.
[ What to Expect ]
An Hour of
Progressive Training
Structured, progressive training built around running, ERGs, and weighted movements. It’s the same core format that defines the FORDERS Bootcamp session, which sees you working through multiple stations, rotating between solo work and pairs, but with distances, reps, and loads scaled to match your ability.
Station 1
Station 1 Example
Example station 1 solo (run) **Ash, can you give some examples pls. We also need video of it for section.
Station 2
Station 2 Example
Example station 2 pairs (ERGs + weight) **Ash, can you give some examples pls. We also need video of it for section.
Station 3
Station 3 Example
Example station 3 pairs (Sandbag) **Ash, can you give some examples pls. We also need video of it for section.
Station 4
Station 4 Example
Example station 4 solo (ERG + Run) **Ash, can you give some examples pls. We also need video of it for section.
Final
Team
Finisher
All-out calorie challenge across ERGs and running. Short, sharp, competitive, and savage.
[ What to Expect ]
An Hour of Maximum Effort
An hour of maximum effort combining ERGs, sleds, sandbags and body weight movements. Switching between solo work and pairs, you’ll run, lift, and grind your way through stations that change every week but never get easier. The formats evolve, the effort doesn’t.
After that, you’ll head into the Team Finisher, a brutal, all-out push to the line. Expect ERGs, running, and calorie targets, where teamwork meets competition and everyone’s gunning to come out on top.
If you want to build your fitness for a HYROX, DEKA, or any hybrid event, this is where you earn it.
[ Who it's for]
05 / Weekly Progress
Anyone who values community, encouragement, and progression, training hard for where they are now, and improving each week.
04 / Endurance Builing
Individuals who can’t yet comfortably complete a 5km run and want to improve their endurance and conditioning step by step.
03 / Structured Training
Runners or gym-goers are looking for structured, coached training that bridges the gap between general fitness and event-specific performance.
02 / New Starters
Anyone new to HYROX or functional fitness who wants to learn the format in a supportive environment.
01 / Building a Base
Those who are training towards a HYROX race (Solo, Doubles, or Relay) and want to build their base fitness, running endurance, and movement confidence.
[ Hyrox ]
Training at a Higher Level?
If you’re confident with HYROX movements and ready for full race simulations, head to the FORDERS HYROX Programme.
In Short
Foundation Bootcamp gives you the same structure, team energy, and variety as the main Bootcamp, just scaled to meet your needs.
Perfect For
If you’re new to training or building your base for a hybrid event. For anyone wanting to improve their endurance, work capacity and confidence before stepping into the main Bootcamp.
Cost
£10.00 PAYG session. Pay on the day or online.
Schedule
Saturdays @ 9.30am.