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OCRROUTES
DEN HAAG · BETA
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Kijkduin Hill Grinder

Hard
~19 km · 43 m ↑ · ~105 min
~19 km
Distance
43 m
Elevation
~105 min
Est. Time
6
Stops

Start at Mien Breepad rig near Kijkduin. Run to Puinduinen for hill and stair repeats, then De Vulkaan for more hill sprints. Hit Newtonplein and Zuiderpark rigs for upper body burnout, then loop back. Legs and grip will hate you.

by AntonOCR · March 2025 · Den Haag
Route Breakdown
1
Calisthenics Park Mien van Breepad
Park rig near Kijkduin — solid for a mid-route stop.
🐒 Rig
🔩 Pull-up bars · Parallel bars · Monkey bars · Push-up bars
“Start here. Full upper body warm-up. You will need your grip later.”
🏋️Pull-ups4×8/60s
⬇Dips4×10/60s
🤲Dead Hang3×30s/45s
2
Puinduinen Ockenburg
Rubble hills with steep climbs and stair sections. Great for hill repeats and stair work.
⛰️ Hill
↑ ~20m
“Puinduinen is steep and uneven. Sprint the hills, hit the concrete stairs. Walk between sets to recover.”
⛰️Hill Sprint Up6× sprint up/walk down
🪜Stair Repeats4× up/down/60s
🐻Bear Crawl Uphill3×20m/90s
3
De Vulkaan
Artificial hill with steep slopes. Popular for hill sprint training.
⛰️ Hill
↑ ~15m
“De Vulkaan is shorter but steeper. Sprint every repeat at 90%+. Burpees at the top of each set.”
🌋Vulkaan Hill Sprints6× sprint up/jog down
🦘Bounding Uphill4×30m/60s
💥Summit Burpees3×10/60s
4
Calisthenics Park Newtonplein
Compact full-featured street workout spot in the Laak district.
🐒 Rig
🔩 High pull-up bars · Monkey bars · Parallel bars · Low bars
“Upper body after hills. Grip will be shot. Embrace the suffering.”
🐒Monkey Bar Traverse3× length/60s
💪Muscle-ups3×3/90s
⚡Bar Burpee + Pull-up3×6/90s
5
Calisthenics Park Zuiderpark
Large calisthenics park next to football fields and BBQ areas. Full setup.
🐒 Rig
🔩 Pull-up bars · Monkey bars · Parallel bars · Swedish wall
“Zuiderpark is a full-featured rig. Your grip is toast by now — that is the point. Swedish wall climbs simulate wall obstacles.”
🧱Swedish Wall Climbs4×5/60s
🐒Monkey Bar Traverse3× length/60s
⬇Parallel Bar Dips4×10/60s
🏋️Pull-up + Hang Combo3× (5 pull-ups + 20s hang)/90s
6
Calisthenics Park Mien van Breepad
Park rig near Kijkduin — solid for a mid-route stop.
🐒 Rig
🔩 Pull-up bars · Parallel bars · Monkey bars · Push-up bars
“You made it back. One max dead hang. One max set of pull-ups. Then you are done. Cool down with a 10min walk.”
🤲Max Dead Hang1× max/—
🏋️Max Pull-ups1× max/—
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