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Office-Time Mo.-Fr. 09-18 Uhr
HYROX 90 Min
A) 5 rounds of:
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10 seconds Hollow Hold
1 Minute Rest
B) Team of 2 for time:
10 alternating rounds (5 rounds each person) of:
12/10 calories row + 15 DB Thrusters M15kg/W10kg
then directly into 10 alternating rounds of:
10 alternating 1 arm Devil Press M15kg/W10kg + 15 Box-jumps M24inch/W20inch
then directly into 10 alternating rounds of:
10 double DB Deadlifts M22,5kg/W15kg + 15 Ring-Rows
HYROX 60 Min
Team of 2 for time:
10 alternating rounds (5 rounds each person) of:
12/10 calories row + 15 DB Thrusters M15kg/W10kg
then directly into 10 alternating rounds of:
10 alternating 1 arm Devil Press M15kg/
W10kg + 15 Box-jumps M24inch/W20inch
then directly into 10 alternating rounds of:
10 double DB Deadlifts M22,5kg/W15kg + 15 Ring-Rows
HYROX
A) EMOM 12:
1) 3-4 reps Deadlift RPE 8-9
2) 15-20 reps Push-ups
B) Spiel „Energy Budget“
Setup:
10 meter Schlitten = -5 Credits
Team of 2
700 Energy Credits pro Team
1 cal = -1 Credit
1 russian KB-Swing = -1 Credit
1 Wall-Ball-Shot = -2 Credits
1 Burpee = -2 Credits
Workout of the Day
A) OT 2 minutes for 5 rounds do
5 reps Back Squats RPE 7-8
B) For time:
20 Chest to bar Pull-ups
10 Devil-Press M22,5Kg/W15Kg (2 DBs)
16 C2B-Pull-ups
8 Devil-Press
12 C2B-Pull-ups
6 Devil-Press
8 C2B-Pull-ups
4 Devil-Press
4 C2B-Pull-ups
2 Devil-Press
Functional Bodybuilding
A) OT 2 minutes for 5 rounds do
1) 12 reps DB romanian Deadlift to row
2) 8-10 reps Barbell Strict Press
B) Team of 4:
10 minutes amrap of:
10 Pull-ups or Chin-ups or horizontal Ringrows
20 meter Sled Pull
C) 4 rounds for quality of:
1) 20 reps alternating DB Bicep Curls (10each side)
2) Stall Bar Tricep Extensions / simulate a stall bar in the Rig
3) 20 Tuck-ups
Workout of the Day
A) Squat-Snatch Technik
B) 10 minutes amrap of:
6 Pull-ups
9 Goblet Squats M32Kg/W24Kg
12 russian KB-Swings M32Kg/W24Kg
HYROX
30 rounds of 45 seconds work / 15 seconds break
8 Burpees + amrap jumping Lunges with
Medball 9Kg/6Kg for the rest of the time
10 V-ups + amrap Box-jumps M24inch/W20inch
10 russian Kettlebell-Swings M24inch/
W20inch + amrap over the Box Step-ups
with Kettlebell
Functional Bodybuilding
A) OT 90 seconds for 5 rounds each:
20 Bulgarian Split Squats with DBs M15kg/W10kg (10 each side)
10 reps each side Single Leg DB Hip Thrusts
B) 5 rounds for quality of:
10 reps DB Pullover
20 reps Russian Twist
10 reps reverse snow angels with 1,25kg
plate / 5 reps clockwise + 5 reps counter clockwise
Workout of the Day
A) 15 minutes to work up to 90% of your 1 RM Clean & Jerk (DONT MAX OUT!!!)
Take just 60% of this weight and do
B) 10 minutes amrap
3 Clean & Jerk
5 Front-Squats / Squat-Clean the first rep is recommended
7 Box-jumps M24inch/W20inch
HYROX
A) OT 90 seconds do 5 reps Deadlift for 5
rounds
B) 20 minutes amrap of:
5 plate Clean & Jerk M20kg/W15kg
7 plate Front Squats
9 Burpees on plate
12/8 calories of choice
