0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Workout of the day
A) OT 90 seconds for 5 rounds do
3-5 reps Bench-Press RPE 8-9
B) 12 minutes AMRAP:
5 Pull-Ups
10 Wall Balls M9kg/W6kg
15 russian KB Swings M24kg/W16kg
HYROX
Team of 2 for time:
300 Overhead-Plate-Lunges M20kg/W15kg /
partner holds Squat position
50 calories Ski or Row
200 plate clean & Jerk M20kg/W15kg /
partner holds Superman position
50 calories Ski or Row
100 Burpees / partner holds plank position
50 calories Ski or Row
Functional Bodybuilding
A) OT 90 seconds for 5 rounds each:
10 Dual Kettlebell Cyclist Squats
10 Toes Elevated DB Romanian-Deadlift
B) 15 minutes amrap:
5 reps Chin-ups (weighted if possible)
10 reps DB Pullover
20 reps alternating Forearm Plank Knee to Elbow
Workout of the day
A) 15 minutes amrap of:
20 Goblet Cossack Squats M15kg/W10kg
(10 each side) use a Plate or DB
15 Ring-rows
10 Pike Handstand-Push-ups with feet or knees on box
B) For time:
10 Slam Ball Cleans M40-60kg/W20-40kg
10 Burpees over Slam-Ball
8 Slamball Cleans
10 Burpees over Slam-Ball
6 Slamball Cleans
10 Burpees over Slam-Ball
4 Slamball Cleans
10 Burpees over Slam-Ball
2 Slamball Cleans
10 Burpees over Slam-Ball
HYROX
A) OT 2 minutes for 5 rounds do 10 reps Back- Squats RPE7-8
B) 20 minutes amrap
25 russian Kettlebell Swings M24kg/W16kg
20 Goblet Squats M24kg/W16kg
15 calories of choice
10 burpees
Workout of the day
A) 15 minutes amrap:
15 Rower Hamstring Curl on Bench
15 Bent over reverse DB Fly
15 Tuck-ups
B) 6 rounds (3 rounds each) of 90 seconds
work / 60 seconds rest
1) amrap 5 Burpees + 10 jumping Ball-Slams
2) amrap 5 reps DB Clean & Jerk M22,5kg/
W15kg + 10 reps Box-Step-ups with DBs
Workout of the day
A) Team of 2: 1km „Abs row“ Challenge
B) Team of 2 for time:
21-18-15-12-9-6-3 reps for time of
Thrusters M42,5Kg/W30Kg
Calories bike
Chest to bar Pull-ups
Calories row
HYROX
Team of 2, two rounds for time:
1000 m Run
100 Wall Balls
800 m Skierg
80 DB walking Lunges
600 m row
60 Burpee broad jumps
400 m Farmers Carry with DBs or KBs
40 reps double DB or KB Deadlift
Workout of the day
A) Snatch Technik
B) 15 minutes amrap of:
3 Power-Snatches M60Kg/W40Kg
3 Muscle-ups or 6 C2B Pull-ups or 9 regular Pull-ups
30 Double-unders
Functional Bodybuilding
A) 5 rounds for quality of
10-12 reps Barbell Hip-Thrusts
30 reps Seated Glute Abduction with Loop Band
30 reps standing band Adductor (15 each side)
B) OT 2 minutes for 10 rounds (5 rounds each) do:
1) 5 reps heavy Back-Squats directly into 30
seconds amrap Sled Push (sprint)
2) 5 reps heavy Power-Cleans (have to be
touch and go) + 30 seconds amrap Box-Jumps
