HYROX 04.12.2025

35 Minute AMRAP with a partner:
P1 performs 1 round of:
5 Burpees
10 russian Kettlebell-Swings
15 Kettlebell-Lunges (hold KB in front rack position
P2 performs a row for calories
*Switch after the 1 round of burpees, swings
and lunges
*Score will be total calories rowed + total
reps of the rounds

Workout of the day 05.12.2025

A) Find your 1 RM Bench-Press

B) For time:
50 wall-ball shots M9Kg/W6Kg
25 pull-ups
40 wall-ball shots
20 pull-ups
30 wall-ball shots
15 pull-ups
20 wall-ball shots
10 pull-ups
10 wall-ball shots
5 pull-ups

Functional Bodybuilding 05.12.2025

A) 20 minutes amrap for quality:
8-10 reps Bench Press +
10-12 reps reverse Butterfly with plates
8-10 reps rope Pull-ups

B) 15 minutes amrap of:
20 Tuck-ups
15 Horizontal Ring-rows
10 Pike Handstand-Push-ups with feet or knees on box

HYROX 06.12.2025

2 rounds of:
A)
1 km Row
20 DB Front Squats M22,5kg/W15kg
30 Push-ups
B)
1 km Ski
20 Pull-ups or horizontal Body rows
30 Tuck-ups
C)
50 cal Bike
20 DB Push-Press M22,5kg/W15kg
20 DB reverse Step Lunges M22,5kg/W15kg
D)
200 meter Farmers Carry M32kg/W24kg
20 KB oder DB Deadlifts
20 Burpees

HYROX 07.12.2025

HYROX 90 Min

A) EMOM 21
1) 5 reps Deadlift RPE 8-9
2) 12/9 calories Bike
3) 12 reps horizontal Body row

B) Team of 2 for time:
100 Burpees / Partner holds Plank
2km row
200 Goblet-Squats M24kg/W16Kg
2km row
200 reverse Step-Lunges with 2KBs or 2DBs
2km row
100 Tuck-ups / Partner does Hollow Rock hold

HYROX 60 Min

Team of 2 for time:
100 Burpees / Partner holds Plank
2km row
200 Goblet-Squats M24kg/W16Kg
2km ski
200 reverse Step-Lunges with 2KBs or 2DBs
2km row
100 Tuck-ups / Partner does Hollow Rock hold