Workout of the day 11.12.2025

For time:

4 Legless Rope Climbs
40 Alternating Single Leg Squats
40 Alternating DB Snatches M22,5kg/W15kg
3 Legless Rope Climbs
30 Alternating Single Leg Squats
30 Alternating DB Snatches M22,5kg/W15kg
2 Legless Rope Climbs
20 Alternating Single Leg Squats
20 Alternating DB Snatches M22,5kg/W15kg
1 Legless Rope Climbs
10 Alternating Single Leg Squats
10 Alternating DB Snatches M22,5kg/W15kg

HYROX 11.12.2025

21-15-9
Russian KB Swings M24kg/W16kg
Slam-Balls

21-15-9
Cal ski
Burpees

42-30-18
Ring rows
Push-ups

42-30-18
Goblet Squats M24kg/W16kg
Box jumps

Workout of the day 12.12.2025

A) OT 2 minutes for 5 rounds do 5 reps of
Back-Squat RPE 8

B) 12 minutes amrap of:
3 Deadlift M110kg/W75kg
5 Handstand Push-ups
7 Calories Bike or Row

Functional Bodybuilding 12.12.2025

A) OT 90 seconds for 5 rounds each:
12 reps Barbell Hip-Thrusts
12 reps Pendlay row

B) 5 rounds for quality of:
20 Plate cossack squats / 10 each side
M20kg/W15kg
15 Biceps Curls with Barbell (add weight if possible)
15 Banded Triceps Extensions

HYROX 13.12.2025

A) EMOM 24:
1) 40 seconds amrap Battlerope + reverse Step Lunges
2) 20 seated bench leg lift overs
3) 10 reps KB Deadlift M32kg/W24kg
4) 12 reps horizontal Body rows

B) Team of 2 / Partner A does the amrap,
Partner B has a break. Then change
20 rounds of 2 minutes amrap:
10 DB Cleans + 10 DB Front Squats + 10
DB Push-Press + 10 Burpees on DBs