Workout of the day 10.11.2025

A) Barbell Squat Snatch

B) 5 rounds for time of:
10 strict Pull-ups
20 DB Hang Power-Snatches (M22,5kg/W15kg)
100 m DB Farmer Carry

Functional Bodybuilding 10.11.2025

A) 5 rounds for quality of:
20 reps (10 each side) Front foot elevates
alternating DB Lunges
20 reps calf raises with 1 DB
15 reps DB Leg Curl

B) 15 minutes amrap of:
20 reps Goblet Cyclist Squats
20 reps Frog Pumps with mini band
20 reps Tuck-ups

Workout of the day 11.11.2025

A) OT 2 minutes for 5 rounds do 5 reps of
Bench-Press RPE 8

B) 15 minutes amrap:
10 Toes to bar
15 Burpees
20 Wall-Ball-Shots M9kg/W6kg

HYROX 11.11.2025

Team of 2:
20 rounds for time of: (I go, you go for full rounds)
200 meter Skiergo
15 DB Deadlifts M2x22,5kg/W2x15kg
10 DB Front-Squats M1x22,5kg/W1x15kg
5 Burpees

Workout of the day 12.11.2025

A) OT 90 seconds for 6 rounds:
2 Deadlifts + 2 Power-Cleans + 2 Hang-Squat-Cleans RPE 7-8
touch and go

B) 4 rounds for time of:
25 russian Kettlebell Swings M32kg/W24kg
15 Handstand Push-ups