HYROX 23.11.2025

Hyrox 90 Min:
A) OT 90 seconds for 5 rounds each exercise
1) 8 reps Back-Squats
2) 8 reps double DB Strict Press
3) 20 reps Tuck-ups

B) 6 rounds for time of:
60 double-unders
30 russian kettlebell swings
15 burpees
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Hyrox 60 Min:
Hero WOD „Dork“
6 rounds for time of:
60 double-unders
30 russian kettlebell swings
15 burpees
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Functional Bodybuilding 21.11.2025

A) OT 90 seconds for 16 rounds:
1) 8-12 reps Bench-Press
2) 2-3 tracks Prowler Pull
3) 8-12 reps Dips (mit Dips Horn am Rack)
4) 8-15 reps Chin-ups

B) 12 minutes amrap:
20 alternating DB Curls
20 seated bench leg lift overs
15 Supine Crush Grip DB Tricep Extensions

HYROX 22.11.2025

A) Team of 2:
4 rounds of each exercise for quality:
20 reps partner Box Sit-ups
30 reps Leg Throws

B) 5 rounds of:
90 seconds work / 30 seconds break
1) 200/150 meter row + amrap Step-ups with
2 Kettlebells or DBs (farmers carry hold) M24kg/W16kg
2) amrap meters Prowler push M60kg/W40kg
3) 15/11 calories Bike + amrap jumping Lunges
4) 15 reps double DB Deadlift + amrap Front Squats with 1 DB

Workout of the day 21.11.2025

A) Find your Max weight for 1 unbroken round
of DT
1 round is:
12 reps Deadlift
9 reps Hang-Power-Clean
6 reps Push-Jerk

B) EMOM 16
1) 12/9 calories bike
2) 12/9 calories row
3) 2 Tracks Prowler Push
4) 10 Burpees

Workout of the day 20.11.2025

In Teams of 2:
40 minutes running clock
3 rounds:
800m Row (200m intervals)
50 Pull-Ups
immediately into:
3 rounds:
50 Burpees
50 Power Cleans M60Kg/W40kg