16.01.2026

Workout of the Day
A) OT 90 seconds for 5 rounds do
3-5 reps Deadlift RPE 8-9
B) CrossFit Girl Benchmark WOD „Ellen“
3 rounds for time of:
20 Burpees
21 alternating Dumbbell Snatches M22,5kg/W15kg
12 Dumbbell Thrusters (both Dumbbells)

Functional Bodybuilding
A) Partner Challenge. 4 Runden pro Person.
Partner A arbeitet, Partner B hält Core-Position
Partner A 8-10 Pull-Ups → Partner B Assisted Plank (30 s)
Partner A 10 double DB strict Press → Partner B Side Plank (30 s)
Partner A 20 Mini-Band Side-Steps → Partner B Flutter Kicks (30 s)
(Rotate After Each Round)
B) Every 75 seconds for 5 rounds each exercise do:
1) 10 reps Elevated Kettlebell Squats RPE 7-8
2) 20 seconds amrap calories Bike RPE 9-10

12.01.2026

Workout of the Day
A) OT 90 seconds for 5 rounds do
3-5 reps Back-Squats RPE 8-9
B) 16.5 CF Open WOD with DBs
21-18-15-12-9-6-3 reps for time of:
DB Thrusters M22,5Kg/W15kg
Burpees

HYROX
Team of 2 for time:
100 cal row
100 box-step-ups with DBs M15Kg/W10Kg
75 cal row
75 box step-ups
50 cal row
50 box-step-ups
25 cal row
25 box-step-ups

Functional Bodybuilding
A) OT 90 seconds for 5 rounds each:
10 reps each leg Bulgarian Split Squat
Jump / use additional weight if possible
10 reps max effort broad jumps
B) 15 minutes amrap of:
20 Goblet Cossack Squats M15kg/W10kg (10 each side)
15 Ring-rows
10 Pike Handstand-Push-ups with feet or knees on box

13.01.2026

Workout of the Day
A) EMOM 8:
3 Power Snatches + 5 overhead Squats M40Kg/W30Kg
B) 15 rounds of 20 seconds work / 40 seconds break
1) Toes to Bar
2) Prowler push
3) Power Cleans M60Kg/W40Kg / have to be touch and go

HYROX
A) EMOM 16:
1) 10/8 Cal Ski
2) 12 KB Goblet Squats M32kg/W24kg
3) 8–10 DB Deadlifts M22,5kg/W15kg
4) 30s High Knees (All out)
B) AMRAP 20
30 Walking Lunges
20 Push-ups
20 Sit-ups
15 Box Jumps
10 Burpees

14.01.2026

A) 15 minutes amrap:
10 reps Supinated Bent over row RPE 7-8
15 reps Ring Body saw
10 reps Reverse snow angels with 1,25kg
B) 40-30-20-10 reps for time of:
calories row or bike
Burpees

15.01.2026

Workout of the Day
Team of 2 / one person works at a time
Get as far as possible in 40min…
3 Rounds:
42 Wall Balls 9/6kg
30 Pull-Ups
18 Deadlifts 120/80kg
4 Rounds:
50 Push-ups
2 Legless Rope Climbs
5 Rounds:
20 Calories, Assault Bike
30 Russian Kettlebell Swings 32/24kg

HYROX
TEAM ECONOMY GAME (40 Min)
4 Teams a 4 Personen
Jedes Team startet mit 500 Punkten
Ziel: Am Ende 0 Punkte
Aufgaben:
1 Cal = –1 Punkt
1 Burpee = –1 Punkt
1 Lunge = –1 Punkt
1 Wall-Ball-Shot = -1 Punkt
1 Plate Clean & Jerk = -1 Punkt