0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Hyrox 90 Min:
A) OT 90 seconds for 12 rounds
1) 6-12 reps Pull-ups or Chin-ups
2) seated double DB Strict Press
3) 20 meter pinch grip plate carry M20kg/W15kg
B) 12 X 2-minute rounds of:
10 DB Thrusters M15Kg/W10Kg
200-m row
Max-reps Burpees over the rower
1 minute rest
15 russian KB Swings M24kg/W16kg
20 Box-Jumps M24inch/W20inch
Max-reps mountain climbers for the rest of the time
1 minute rest
Hyrox 60 Min:
12 X 2-minute rounds of:
A)
10 DB Thrusters M15Kg/W10Kg
200-m row
Max-reps Burpees over the rower
1 minute rest
B)
15 russian KB Swings M24kg/W16kg
20 Box-Jumps M24inch/W20inch
Max-reps mountain climbers for the rest of
the time
1 minute rest
12 rounds of 4 minutes work / 1 minute
break
1)
amrap 10 DB Deadlifts + 10 alternating DB
reverse Step Lunges + 10 Push-ups on DBs
(2 DBs M22,5kg/W15kg)
2)
30 calories Row + amrap Slamballs
3)
30 calories Bike + amrap Box-Step-ups with
2 DBs or KBs
4)
40 Wall-Ball-Shots M9kg/W6kg + amrap
Battlerope
A) 5 Supersets of:
10 reps Deadlift + 10 reps supinated bent
over row + 10 reps alternating reverse Step
Lunges with barbell + 10 Push-Press
B) 4 rounds for quality of:
max reps Bench-Press M60kg/W35kg
max reps Pull-ups or Chin-ups
A) Snatch
B) 3 rounds for time:
20/14 Calories Bike or Row
12 Power Snatches M50kg/W35kg
Team of 2:
10 rounds of:
30 lateral Bench Hops
20 jumping Squats with Slamball M15kg/W10kg
10 Slam-Balls
after finishing the 10 rounds do
100 calories row / Partner holds Plank position
