HYROX 30.09.2025

For time:
50 Burpees
50 Abmat-Sit-ups
40 Burpees
40 Abmat-Sit-ups
30 Burpees
30 Abmat-Sit-ups
20 Burpees
20 Abmat-Sit-ups
10 Burpees
10 Abmat-Sit-ups
On the Minute perform 5 reps Clean & Jerk
with plate M20Kg/W15Kg

Workout of the day 30.09.2025

A) Snatch

B) 10 rounds for time of:
4 over the bar Burpees
3 Power Snatches M60Kg/W40Kg
2 Squat Snatches M60Kg/W40Kg
1 Overhead-Squat M60Kg/W40Kg

Functional Bodybuilding 29.09.2025

A) 5 rounds for quality of:
12 reps dual Kettlebell Cyclist Squats
12 reps lying DB Leg Curl

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 Plate cossack squats / 10 each side
M10kg/W5kg

Workout of the day 29.09.2025

A) OT 90 seconds do 5 reps of Back-Squats for
6 rounds (RPE 7-8)

B) 15-12-9 reps for time of:
Dumbbell hang squat cleans M22,5Kg/W15Kg
Strict Handstand push-ups

FBB 12.09.2025

a)
4-5 Rounds (ascending weights):
8-6 Supinated Bent Over Row (2-3sec hold at the Top)
18-12 altern. DB Z-Press
Max.effort Hanging Leg (Knee) Raises (strict)
b)
15min AMRAP / Quality:
10-8 T-Ring Rows
15-10 (Box) Dips
Max.effort Plate Front Raises
Max.effort strict (banded) Pull Ups.