HYROX 05.10.2025

Hyrox 90 Min:
A)
EMOM 20
Minute 1: 10 reps Barbell Back-Squats RPE 7-8
Minute 2: 20 Prowler Push
Minute 3: amrap Box-Jumps
Minute 4: Pause
B)
For time:
50 Abmat-Sit-ups
400 meter run
50 russian KB-Swings M24kg/W16kg
400 meter run
50 Goblet Squats
400 meter run
50 reverse step Lunges with KB (50 each leg)
400 meter run
50 KB Deadlift M2x24kg/W2x16kg
400 meter run
50 Abmat-Sit-ups

Hyrox 60 Min:
For time:
50 Abmat-Sit-ups
400 meter run
50 russian KB-Swings M24kg/W16kg
400 meter run
50 Goblet Squats
400 meter run
50 reverse step Lunges with KB (50 each leg)
400 meter run
50 KB Deadlift M2x24kg/W2x16kg
400 meter run
50 Abmat-Sit-ups

Workout of the day 03.10.2025

Team of 2 for time / partner has to finish 1 full round
30 rounds of:
5 Deadlifts M70kg/W50kg
7 lateral Burpees over the bar
9 Wall-Ball Shots M9kg/W6kg

HYROX 02.10.2025

A) Deadlift with Barbell practice (ca. 10 Minuten)
B) 5 rounds for time of:
20 DB Deadlifts M15kg/W10kg
20 DB Lunges
20 Burpees
100 meter DB farmers carry

Workout of the day 02.10.2025

Team of 2 for time (I go, you go):
100 calories Bike
Then
5 rounds of:
30 pull-ups
10 Slamball over Shoulder RPE 9
Then
1000 meter row

Workout of the day 01.10.2025

A) EMOM 8:
3 reps Deadlift / Touch and Go

B) 5 rounds for time of:
10 Toes to bar
15/12 calories Bike or Row
30 Double-unders