HYROX 06.07.2025

HYROX 90 Min

With a Partner & Running Clock (65min Time Cap):
1000m Run Together
5min: YGIG for max reps: Hand Release Push Ups
1000m Run Together
5min: YGIG for max weight & lanes: Hand Over Hand Sled Pull
1000m Run Together
5min: for meters: Goblet Walking Lunges / Partner holds Goblet
Position
1000m Run Together
5min: for meters: Farmers Carry / Partner keeps Farmers Hold
1000m Run Together
5min: YGIG for max reps: Partner Wallballs
1000m Run Together
5min: for meters: Row

HYROX 60 Min
With a Partner & Running Clock (40min Time Cap):
400m Run Together
5min: YGIG for max reps: Hand Release Push Ups
400m Run Together
5min: YGIG for max weight & lanes: Hand Over Hand Sled Pull
400m Run Together
5min: for meters: Goblet Walking Lunges / Partner holds Goblet
Position
400m Run Together
5min: for meters: Farmers Carry / Partner keeps Farmers Hold
400m Run Together
5min: YGIG for max reps: Partner Wallballs

WOD 04.07.2025

A) Power Snatch-Technique
Singles vs. BB Cycling

B) 12-9-6 Bar Facing Burpees
9-6-3 Power Snatches (60/40; 40/30)-1min Rest
15-12-9 Lateral Burpees over The Bar
12-9-6 Overhead Squats (60/40; 40/30)

HYROX 03.07.2025

For Time, with a Partner:
1000m / 800m Run Together
then
2 Rounds:
100m (weighted) Walking Lunges – Partner holds Squat Position
100m Farmers Carry – Partner does RDL
100m Burpee Broad Jump – Partner holds Plank Position
then
1000m / 800m Run Together

WOD 03.07.2025

Team of 2:
30 Synchro Burpees
20 Deadlifts (100/70)
10 Rope Climbs
400m Run Together
25 Synchro Burpees
16 Deadlifts (100/70)
8 Rope Climbs
400m Run Together
20 Synchro Burpees
12 Deadlifts (100/70)
6 Rope Climbs
400m Run Together
15 Synchro Burpees
8 Deadlifts (100/70)
4 Rope Climbs
400m Run Together

WOD 02.07.2025

A) 8 Sets, every 90sec.:
1 Power Clean +
2 Hang Squat Clean +

B) 24-18-12
Toes To Bar
12-9-6
Front Squat