Functional Bodybuilding 13.10.2025

A) OT 2 minutes for 5 rounds each:
20 reps alternating front foot elevated lunge steps with 2 DBs
20 reps alternating Curtsy Squats with 2 DBs

B)15 minutes amrap of:
40 meter mini band side steps (20 meter left
leg leading + 20 meter right leg leading)
20 reps Frog Pumps with mini band
20 reps Tuck-ups

Workout of the day 14.10.2025

A) OT 75 seconds for 7 rounds do:
2 reps Clean Pull + 2 reps Hang-Power Clean

B) For time*:
30 Muscle-ups (Bar or Rings)
60 calories bike or row
90 Burpees
*partition as you like

HYROX 14.10.2025

7 rounds of

60 seconds work / 30 seconds break
1) amrap calories Ski
2) 15 Wall-Ball-Shots M9kg/W6kg + amrap
mountain climbers
3) 10 reps KB Deadlift M24kg/W16kg +
amrap reverse Step Lunges
4) 12/8 calories row + amrap Burpees over
the rover

Workout of the day 15.10.2025

A) Kettlebell-Snatch Technik

B) 50-40-30-20-10 reps for time of:
Kettlebell-Snatches M24Kg/W16Kg
Box-Step-ups with Kettlebell

Workout of the day 16.10.2025

Team of 2 for time:
100 Abmat Sit-ups
10 rope climbs (Kniebandagen an den Knöcheln schützen vor Verbrennung)
100 Push-ups
150 calories Bike
100 Push-ups
10 rope climbs
100 Abmat Sit-ups