0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Karfreitag
08:00 Uhr bis 17:00 Uhr
Ostersonntag
08:00 Uhr bis 17:00 Uhr
Ostermontag
08:00 Uhr bis 17:00 Uhr
HYROX 90 Min
A) EMOM 16:
1) 40 Sekunden amrap Battlerope + reverse Step Lunges
2) 40 Sekunden amrap Burpee – Broadjumps
3) 40 Sekunden amrap calories Bike
4) 40 Sekunden amrap Ring-rows
B) Team of 2 for time:
Buy-in: 100 Tuck-ups while Partner does hollow rock hold
1 km row
50-40-30-20-10 reps of
Double DB or double KB Deadlift M24kg/W16kg
Double DB or double KB Front-Squats M24kg/W16kg
1 km Ski
Buy-out: 100 Abmat Sit-ups while Partner does plank hold
HYROX 60 Min
Team of 2 for time:
Buy-in: 100 Tuck-ups while Partner does
hollow rock hold
1 km row
50-40-30-20-10 reps of
Double DB or double KB Deadlift M24kg/
W16kg
Double DB or double KB Front-Squats
M24kg/W16kg
1 km Ski
Buy-out: 100 Abmat Sit-ups while Partner
does plank hold
HYROX
A) Team of 2 for time:
2 km run / both
1 km farmers Carry with 2 KBs M24kg/
W16kg / every time you change partner do
10 deadlifts before continuing with the farmers carry
100 synchro Russian KB-Swings
100 synchro Goblet-Squats
2 km run / both
Workout of the Day
Teams of 2 for time:
1) 7 minutes amrap of:
2-4-6-8….
Toes to Bar
Front Squats M60kg/W40kg
-2 Min Rest-
2) 7 minutes amrap of:
2-4-6-8…
Handstand Push-ups
Power Cleans M60kg/W40kg
-2 Min Rest-
3) 7 minutes amrap of:
2-4-6-8…
Chest to bar Pull-ups
Shoulder to Overhead M60kg/W40kg
-2 Min Rest-
4) 7 minutes amrap of:
2-4-6-8…
Barfacing Burpees
Deadlifts M60kg/W40kg
Workout of the Day
Team of 2 / I go, you go:
3 rounds:
42 Wall Balls M9Kg/W6Kg
30 Toes-to-bar
18 Clean & Jerks M60Kg/W40kg
4 rounds:
50 Push-ups
2 Legless Rope Climbs
5 rounds:
20 Calories Bike
30 Russian Kettlebell Swings M32Kg/W24kg
HYROX
A) Team of 2 / 20 minutes amrap of:
20 reps Back-Squats RPE 8 / I go, you go
400 meter run / both
B) Team of 2 / 20 minutes amrap of:
20 reps Deadlift RPE 8 / I go, you go
500 meter Skiergo / I go, you go
