Workout of the day 15.12.2025

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

B) Complete as many rounds as possible in 12
minutes of:
3 Power cleans M50kg/W35kg
3 Thrusters M50kg/W35kg
30 double-unders

Functional Bodybuilding 15.12.2025

A) OT 90 seconds for 5 rounds each:
20 Bulgarian Split Squats with DBs M15kg/W10kg (10 each side)
20 reps renegate row with DBs M15kg/W10kg

B) 5 rounds for quality of:
20 reps alternating Glute Bridge Floor Press RPE 7-8
15 reps narrow Grip Lat Pulldown
20 reps alternating tall plank cross body knee to elbow

Workout of the day 16.12.2025

Team of 2 for time: (I go, you go)
1 km Ab-row
100 Towel Pull-ups
150 russian Kettlebell-Swings M32kg/W24kg
2 km row

HYROX 16.12.2025

A) OT 2 minutes for 5 rounds do 5 reps of Deadlift RPE 8

B) EMOM 24
1) 12/9 calories Ski
2) 15 Wall-Ball-Shots M9kg/W6kg
3) 20 meter prowler push (sprint)

Workout of the day 17.12.2025

A) EMOM 10: 1 rep Squat-Clean + Push-Jerk

B) 12 minutes amrap of:
4 DB-Snatches M22,5kg/W15kg
4 Step-ups with 1 DB M24inch/W20inch
6 DB-Snatches
6 Step-ups
8 DB-Snatches
8 Step-ups
10 DB-Snatches
10 Step-ups
USW…