0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Hyrox 90 Min:
Team of 2 for time:
800m run
100 Burpees
800m run
200 cal row or bike
800m run
300 lunges with DBs M2x15kg/W2x10kg
800m run
200 Wall-Ball-Shots M9kg/W6kg
800m run
100 X5 (500 Meter) farmers Carry with DBs or KBs
800m run
Hyrox 90 Min:
2 rounds per Station / 5 minutes time cap for each station /
If you finish earlier rest until the next station starts
Station 1:
20/14 calories Bike
30 Goblet-Squats to Medball M24kg/W16kg
40 Sprawls to Medball
Station 2:
20/14 calories Row
30 Step-ups with 2 DBs M15kg/W10kg
40 reverse Step Lunges on place with 2 DBs
Station 3:
15 Burpees
30 ring rows or body rows
40 plate clean & Jerk M20kg/W15kg
Station 4:
In Teams of 2 do 10 tracks (1 track is 10 meters) Sled Push + Sled Pull / 1 Person does the
Push to one side. The other person does the pull back. Change each round.
Station 5:
800 meter run
Team of 2 for time:
100 Burpees while partner holds plank
200 Wall-Ball Shots M9kg/W6kg while partner does Box-Jumps M24inch7W20inch
300 Double-Unders while partner does Abmat-Sit-ups
200 russian Kettlebell-Swings M32kg/W24kg while partner does reverse Step-Lunges with
Kettlebell
100 calories Bike while Partner does Hollow Rock hold
A) EMOM 14
1) 40 seconds amrap calories Ski (Just use the arms)
2) 30 seconds amrap strict Chin-ups
B) 20 minutes amrap of:
20 Goblet Cossack Squats M15kg/W10kg
(10 each side) use a Plate or DB
15 Seated bench leg lift overs
10 Pike Handstand-Push-ups with feet or knees on box
12 days of Christmas:
1 Squat-Clean M60kg/W40kg
2 Power-Cleans M60kg/W40kg
3 Shoulder to Overhead M60kg/W40kg
4 strict Pull-ups
5 double DB Devil Press M22,5kg/W15kg
6 Burpees
7 russian Kettlebell-Swings M32kg/W24kg
8 Toes to Bar
9 Box-jumps M24inch/W20inch
10 calories Bike or row
11 strict Handstand Push-ups
12 X10 Double-unders
