0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
6 rounds for time of:
30 calories Row or Ski
25 Plate Front Squats M20kg/W15kg
20 Plate Clean & Jerk M20kg/W15kg
15 Burpees to plate
A) EMOM 10:
2 Power-Cleans + 1 Shoulder to Overhead
RPE 8 / Must be touch and go
B) 12 minutes amrap of:
3 Toes to bar
6 Box-Jumps M24inch/W20inch
4 Toes to bar
8 Box-Jumps
5 T2B
10 Box-Jumps
6 T2B
12 BJ
USW…
A) EMOM 14:
1) 10 reps DB Bench-Press
2) 20 seconds amrap strict Pull-ups
B) 20 minutes amrap:
15 reps DB Pullover
15 reps Box-Dips
15 horizontal Body rows
A) EMOM 20:
1) 40 seconds amrap Battlerope + reverse
Step Lunges
2) 15/11 calories row
3) 20 seconds amrap calories Bike
4) 40 seconds plank hold
B) 5 rounds for time of:
50 meter Farmers carry
1km run
50 meter Farmers carry
30 Wall-Ball shots M9kg/W6kg
20 russian KB-Swings M32kg/W24kg
Hyrox 90:
A) EMOM 21:
1) 5 reps Back-Squats RPE 8 or ascending weight
2) 10 reps Box Jumps M24inch/W20inch
3) 20 Tuck-ups
Team of 2 for time:
20 rounds of:
12/8 calories row
10 Double KB-Deadlifts M2x32kg/W2x24kg
8 KB Goblet Squats
directly into
100 Partner Medball Sit-ups M9kg/W6kg
directly into
10 rounds of:
12/8 calories Ski
10 reverse Step Lunges with 2 DBs M15kg/W10kg
8 alternating Hang DB Snatches with 1 DB
Hyrox 60:
Team of 2 for time:
20 rounds of:
12/8 calories row
10 Double KB-Deadlifts M2x32kg/W2x24kg
8 KB Goblet Squats
directly into
100 Partner Medball Sit-ups M9kg/W6kg
directly into
10 rounds of:
12/8 calories Ski
10 reverse Step Lunges with 2 DBs M15kg/W10kg
8 alternating Hang DB Snatches with 1 DB
