0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Team of 2:
6 minutes amrap of:
Prowler Pulls and DB Snatches (Partner 1 does 1 track Prowler Pull while Partner 2 does
amrap DB Snatches M22,5kg/W15kg / then change)
– 2 minutes break –
6 minutes amrap of:
Deadlifts and Bar-hold M60Kg/W40Kg (Partner 1 does 10 Deadlifts while Partner 2 holds the
bar at the hip. Then Change. When one person drops the bar do 10 synchron Burpees.)
– 2 minutes break –
6 minutes amrap of:
Calories Bike and Slam-Balls (Partner 1 does M12calories/W10calories Bike while Partner 2
does amrap Slam-Balls. Change after the calories Bike)
– 2 minutes break –
6 minutes amrap of:
Double-unders and Ring rows (Partner 1 does 30 Double-unders while Partner 2 does amrap
Ring rows. Change after the 30 DUs.)
A) OT 90 seconds do 8 reps double DB Strict
Press for 5 rounds (from sitting position)
B) Team of 2 for time:
120 calories Skiergo
150 calories Row
180 Wall-Ball-Shots M9kg/W6kg
Every time you switch do 5 synchron
Burpees
A) „Durante Ab-Challenge“
5 rounds of:
10 hollow rock
10 v-ups
10 tuck-ups
10 sec. hollow hold
1 minute rest
B) EMOM 15:
1) 15/11 calories Bike
2) 12 Burpees over the bar
3) 10 Thrusters M40Kg/W30Kg
A) OT 90 seconds for 5 rounds each:
1) 12-15 reps DB Bench Press
2) 12-15 reps DB romanian Deadlift
B) 15 minutes amrap of:
10 reps Goblet Cossack Squat (5 each leg)
M24Kg/W16Kg
10 reps Kettlebell Glute Bridge M24Kg/W16Kg
10 reps V-ups
Hyrox 90:
A) EMOM 15:
Minute 1: 12/8 calories Bike
Minute 2: 10 Barbell Deadlifts RPE 8
Minute 3: 10 DB strict Press RPE 8
B) 12 rounds of 2 minutes work / 1 minute break
A) 20 Dumbbell box step-ups M15Kg/W10Kg + amrap DB reverse Step Lunges M15kg/W10kg
B) 20 russian KB Swings + amrap Goblet Squats
C) 15/11 calories Row + amrap Burpees over the Rower
Hyrox 60:
12 rounds of 2 minutes work / 1 minute break
A) 15/11 calories Skiergo + Max reps of DB
reverse Step Lunges M15kg/W10kg
B) 20 russian KB Swings + amrap Goblet Squats
C) 15/11 calories Row + amrap Burpees
over the rower
