02.02.2026

Workout of the day
A) OT 2 minutes for 5 rounds do
4 reps Back Squats RPE 7-8
B) 12 minutes amrap of:
1 Squat-Clean M70kg/W50kg
3 strict pull-ups
6 push-ups

HYROX
Team of 2 for time:
50-40-30-20-10
Calories row
Burpees over the rover
DB-Thrusters M15Kg/W10Kg

Functional Bodybuilding
A) OT 90 seconds for 5 rounds each:
10-12 reps Elevated Kettlebell-Squats RPE 8
6-8 reps Strict Pull-ups
B) 5 rounds for quality of:
12 reps DB Pullover
15 reps Box-Dips
10 reps each side Ring supported Pistol Squat

03.02.2026

Workout of the day
A) „Durante Ab-Challenge“
5 rounds of:
10 hollow rock
10 v-ups
10 tuck-ups
10 sec. hollow hold
1 minute rest
B) 8 rounds of 30 seconds work / 30 seconds break
amrap Deadlifts M80kg/W55kg
amrap calories Row
2 minutes break
C) 8 rounds of 30 seconds work / 30 seconds break
amrap jumping lunges
amrap calrories bike

HYROX
A) For time:
40-30-20-10 reps of
Calories row
KB-Deadlifts M2x32kg/W2x24kg
50 meter farmers carry after each round
B) 16 minutes amrap of:
20 Box-Step-ups M20kg/W15kg (any Object)
30 alternating mountain climbers

04.02.2026

Workout of the day
A) OT 2 minutes for 5 rounds do
4 reps Bench-Press RPE 7-8
B) 3 rounds for time of:
5 Clean & Jerk M80Kg/W50Kg
10 Burpees over the bar
15 Toes to bar

05.02.2026

Workout of the day
35 minutes EMOM:
Min. 1) 15 reps Wall-Ball-Shots M9kg/W6kg
Min. 2) 12/9 cal bike
Min. 3) 15/11 calories row
Min. 4) 3 Muscle-ups (bar or rings) or 10 Pull-ups
Min. 5) 40 meter sled push RPE 7

HYROX
28 rounds of 60 seconds work / 30 seconds break
1) calories Ski
2) amrap 10 reps double DB Romanian
Deadlift + 5 reps DB Thrusters M15kg/W10kg
3) double DB Devil Press M15kg/W10kg
4) calories row
5) Battlerope + reverse Step Lunges

06.02.2026

Workout of the day
A) EMOM 10
1 Squat-Snatch weight climbing
B) For time:
50 Hang DB Snatch M22,5kg/W15kg
50 Double Unders
40 Hang DB Snatch M22,5kg/W15kg
50 Double Unders
30 Hang DB Snatch M22,5kg/W15kg
50 Double Unders
20 Hang DB Snatch M22,5kg/W15kg
50 Double Unders
10 Hang DB Snatch M22,5kg/W15kg
50 Double Unders

Functional Bodybuilding
A) 4 rounds for quality of 40 seconds amrap
work / 60 seconds break
– cyclist Squats with DBs
– Barbell Bent over row
– Bench-Press
– elevated reverse step Lunges with DBs
– Pull-ups or Chin-ups
– double DB strict Press