HYROX 14.12.2025

Hyrox 90 Min:
A) OT 2 minutes for 6 rounds:
5 reps Back-Squats RPE 8 + 10 reps Box-Jumps M24inch / W20inch

B) For time:
50 overhead walking lunges with plate M20Kg/W10Kg
50 clean & jerk with plate
50 overhead walking lunges
40 clean & jerk
50 overhead walking lunges
30 clean & jerk
50 overhead walking lunges
20 clean & jerk
50 overhead walking lunges
10 clean & jerk
OTM do 3 Burpees

Hyrox 60 Min:
For time:
50 overhead walking lunges with plate M20Kg/W10Kg
50 clean & jerk with plate
50 overhead walking lunges
40 clean & jerk
50 overhead walking lunges
30 clean & jerk
50 overhead walking lunges
20 clean & jerk
50 overhead walking lunges
10 clean & jerk
OTM do 3 Burpees

Workout of the day 01.12.2025

A) Find your 1 RM Back-Squat

B) EMOM 15:
1) 10 Pull-ups
2) 12/9 calories Bike
3) 6-8 strict HSPUs

Functional Bodybuilding 01.12.2025

A) OT 90 seconds for 5 rounds each:
6-10 reps Dual seated DB Strict Press
6-10 reps strict Chin-ups

B)5 rounds for quality of:

20 reps Goblet Cossack Squat (10 each leg) M24Kg/W16Kg
20 reps Kettlebell Glute Bridge M24Kg/W16Kg
20 reps V-ups

Workout of the day 02.12.2025

A) Find your 1 RM Deadlift

B) For time:
20 Power-Cleans
20 Front-Squats
20 Deadlifts
15 Power-Cleans
15 Front-Squats
15 Deadlifts
10 Power-Cleans
10 Front-Squats
10 Deadlifts
OTM do 5 reps Shoulder to Overhead M50Kg/W35Kg

HYROX 02.12.2025

Team of 2 AMRAP 40 Min
Row 200 meters
6 double DB Hang Squat Cleans M15Kg/W10Kg
6 double DB Push Press