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Office-Time Mo.-Fr. 09-18 Uhr
A) OT 90 seconds for 5 rounds each:
12 reps Barbell Hip-Thrusts RPE 8
12 reps Chin-ups
B) 5 rounds for quality of:
10 reps Dumbbell Deficit Push to Gorilla Row
10 reps Dumbbell Romanian Deadlift
20 reps Dual Dumbbell Hollow Flutter
A) Every 2 minutes until 150 wbs
15/11 cal row or bike
Max wbs 9/6
B) Team of 2 / I go you go
For time:
500 Bench Jump overs
400 Air-Squats
300 Sit-ups
200 Lunges
100 Burpees
HYROX 90 Minuten
A) OT 3 minutes for 5 rounds:
6 reps heavy Back-Squats + 20 meter prowler Push sprints
B) 3 rounds for time of:
20 DB Thrusters M15Kg/W10Kg
400 meter run
20 DB Clean & Jerk (same weight)
400 meter run
20 alternating DB Snatches (same weight)
400 meter run
HYROX 60 Minuten
3 rounds for time of:
20 DB Thrusters M15Kg/W10Kg
400 meter run
20 DB Clean & Jerk (same weight)
400 meter run
20 alternating DB Snatches (same weight)
400 meter run
Hyrox 90 Min:
A) EMOM 12:
1) 15 Wall-Ball-Shots M9kg/W6kg
2) 15 Ring-rows
2 Minutes break
B) EMOM 12:
1) 20 meter prowler push
2) 15 Box-Jumps
2 Minutes break
C) 12 minutes amrap of:
5 Calories row
5 Burpees over the rower
6 Calories row
6 Burpees over the rower
7 Calories row
9 Burpees over the rower
Etc…
2 Minutes break
D) 10-9-8-7-6-5-4-3-2-1
Calories Bike (keine Skalierung der Kalorien für Frauen)
Deadlift M70kg/W50kg
Time cap: 12 Minutes
Hyrox 60 Min:
A) EMOM 12:
1) 15 Wall-Ball-Shots M9kg/W6kg
2) 15 Ring-rows
2 Minutes break
B) EMOM 12:
1) 20 meter prowler push
2) 15 Box-Jumps
2 Minutes break
C) 12 minutes amrap of:
5 Calories Ski
5 Burpees
6 Calories Ski
6 Burpees
7 Calories Ski
9 Burpees
Etc…
Team of 2 for time:
Buy-In: 100 calories row (I go, you go)
directly into:
10 rounds of: (I go, you go for full rounds)
15 double DB Deadlifts M22,5kg/W15kg
10 double DB Hang Power Cleans
5 double DB Shoulder to Overhead
directly into:
1km farmers carry M32kg/W24kg (change weight if needed)
directly into:
10 rounds of: (I go, you go for full rounds)
15 double DB Front Squats M22,5kg/W15kg
10 Burpee broad Jumps
directly into:
Buy-Out: 100 calories Bike (I go, you go)
