0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
2 rounds of:
A)
1 km Row
20 DB Front Squats M22,5kg/W15kg
30 Push-ups
B)
1 km Ski
20 Pull-ups or horizontal Body rows
30 Tuck-ups
C)
50 cal Bike
20 DB Push-Press M22,5kg/W15kg
20 DB reverse Step Lunges M22,5kg/W15kg
D)
200 meter Farmers Carry M32kg/W24kg
20 KB oder DB Deadlifts
20 Burpees
HYROX 90 Min
A) EMOM 21
1) 5 reps Deadlift RPE 8-9
2) 12/9 calories Bike
3) 12 reps horizontal Body row
B) Team of 2 for time:
100 Burpees / Partner holds Plank
2km row
200 Goblet-Squats M24kg/W16Kg
2km row
200 reverse Step-Lunges with 2KBs or 2DBs
2km row
100 Tuck-ups / Partner does Hollow Rock hold
HYROX 60 Min
Team of 2 for time:
100 Burpees / Partner holds Plank
2km row
200 Goblet-Squats M24kg/W16Kg
2km ski
200 reverse Step-Lunges with 2KBs or 2DBs
2km row
100 Tuck-ups / Partner does Hollow Rock hold
Hyrox 90 Min:
A) OT 90 seconds for 12 rounds
1) 6-12 reps Pull-ups or Chin-ups
2) seated double DB Strict Press
3) 20 meter pinch grip plate carry M20kg/W15kg
B) 12 X 2-minute rounds of:
10 DB Thrusters M15Kg/W10Kg
200-m row
Max-reps Burpees over the rower
1 minute rest
15 russian KB Swings M24kg/W16kg
20 Box-Jumps M24inch/W20inch
Max-reps mountain climbers for the rest of the time
1 minute rest
Hyrox 60 Min:
12 X 2-minute rounds of:
A)
10 DB Thrusters M15Kg/W10Kg
200-m row
Max-reps Burpees over the rower
1 minute rest
B)
15 russian KB Swings M24kg/W16kg
20 Box-Jumps M24inch/W20inch
Max-reps mountain climbers for the rest of
the time
1 minute rest
12 rounds of 4 minutes work / 1 minute
break
1)
amrap 10 DB Deadlifts + 10 alternating DB
reverse Step Lunges + 10 Push-ups on DBs
(2 DBs M22,5kg/W15kg)
2)
30 calories Row + amrap Slamballs
3)
30 calories Bike + amrap Box-Step-ups with
2 DBs or KBs
4)
40 Wall-Ball-Shots M9kg/W6kg + amrap
Battlerope
A) 5 Supersets of:
10 reps Deadlift + 10 reps supinated bent
over row + 10 reps alternating reverse Step
Lunges with barbell + 10 Push-Press
B) 4 rounds for quality of:
max reps Bench-Press M60kg/W35kg
max reps Pull-ups or Chin-ups
