0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) EMOM 10:
3 reps Power-Cleans RPE8
(must be touch an go)
B) 16 rounds of 40 seconds amrap work / 20 seconds break
1) Battlerope
2) Slam Balls
3) Prowler Push
4) calories Bike
A) OT 2 minutes for 5 rounds do 5 reps of
Back-Squats RPE 8
B) For time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100/75 calories row or bike
A) 5 rounds for quality of:
10 reps Chin-ups (add weight if possible)
15 reps DB deficit Push-ups
20 reps Bent over reverse Butterfly
B) EMOM 15:
1) 40 seconds amrap calories Ski / Just work with the arms!
2) 40 seconds amrap Bicep curls with Barbell
3) 40 seconds amrap Tuck-ups
A) OT 2 minutes for 5 rounds do 5 reps of
Deadlifts RPE 8
B) 30-20-10 reps for time of:
Toes-to-bars
Kettlebell walking lunges
♀ Two 24-kg KBs ♂ Two 32-kg KBs
Hyrox 90 Min:
A) Prowler Push Technik
8 minutes amrap prowler Push
B) Prowler Pull Technik
8 minutes amrap Prowler Pull
C) Team of 2 for time:
300 OH-Plate-Lunges / partner holds Squat position
200 calories row / partner holds Superman position
100 Burpees / partner holds plank position
Hyrox 60 Min:
Team of 2 for time:
300 OH-Plate-Lunges / partner holds Squat position
200 calories Ski / partner holds Superman position
100 Burpees / partner holds plank position
