Workout of the day 03.12.2025

A) OT 90 seconds for 6 rounds do 5-10 reps of strict Chin-ups

B) For time:
30 toes-to-bars
40 single-arm dumbbell snatches M22,5Kg/W15Kg
50 dumbbell box step-overs M24inch/W20inch
40 single-arm dumbbell snatches (same weight)
30 toes-to-bars

Workout of the day 04.12.2025

Every 3 minutes x 5 rounds:
12/9 Cal Assault Bike
15 Double KB or DB front rack squat 24kg/16kg or 22,5kg/15kg
10 KB or DB Shoulder to Overhead 24kg/16kg or 22,5kg/15kg
Rest of the time is break

Rest 5 minutes

Every 3 minutes x 5 rounds:
250/200m row
15 russian Kettlebell-Swings M32kg/W24kg
10 Push-Ups
Rest of the time is break

HYROX 04.12.2025

35 Minute AMRAP with a partner:
P1 performs 1 round of:
5 Burpees
10 russian Kettlebell-Swings
15 Kettlebell-Lunges (hold KB in front rack position
P2 performs a row for calories
*Switch after the 1 round of burpees, swings
and lunges
*Score will be total calories rowed + total
reps of the rounds

Workout of the day 05.12.2025

A) Find your 1 RM Bench-Press

B) For time:
50 wall-ball shots M9Kg/W6Kg
25 pull-ups
40 wall-ball shots
20 pull-ups
30 wall-ball shots
15 pull-ups
20 wall-ball shots
10 pull-ups
10 wall-ball shots
5 pull-ups

Functional Bodybuilding 05.12.2025

A) 20 minutes amrap for quality:
8-10 reps Bench Press +
10-12 reps reverse Butterfly with plates
8-10 reps rope Pull-ups

B) 15 minutes amrap of:
20 Tuck-ups
15 Horizontal Ring-rows
10 Pike Handstand-Push-ups with feet or knees on box