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Office-Time Mo.-Fr. 09-18 Uhr
12 days of Hyrox
1 double DB Devil-Press M15/W10
2 20m double DB lunges M15/W10
3 burpees
4 Push-ups
5 goblet squats M24/W16
6 kB swings M24/W16
7 wall ball shots M9/W6
8 box jumps M24/W20
9 cal row or Ski
10 Ring-rows
11 plate Clean & Jerk M20kg/W15kg
12 X10 meter Pinch-Grip Farmers Carry
M2x20kg/W2x15kg
2 minutes work / 1 minute break for 20
rounds / 5 rounds each part
1)
10 Pull-ups + 15 Push-ups + amrap
mountain climbers
2)
10 reps double DB Devil Press M15kg/
W10kg + amrap Burpees
3)
12/9 calories row + amrap reverse Step
Lunges with Sandbag
4)
12/9 calories Bike + amrap Sled Push
Hyrox 90 Min:
Block A – 20 Minuten EMOM
1) 20m Sled Push
2) 12/9 cal row
3) 5 reps Back-Squats
4) 12-15 reps Box Jumps
Block B – 20 Minuten AMRAP
15/12 cal Row or Bike
20m Farmer Carry (2×24/16 kg)
10 Burpee Broad Jumps
20 walking Lunges with DBs M15kg/W10kg
200m Run
Block C – 20 Minuten Time cap
50-40-30-20-10 reps for time of:
Plate Clean & Jerk M20kg/W15kg
Plate Thrusters
Tuck-ups
Hyrox 60 Min:
Block A – 20 Minuten EMOM
1) 20m Sled Push
2) 12/9 cal Ski
3) 5 reps Back-Squats
4) 12-15 reps Box Jumps
Block B – 20 Minuten AMRAP
15/12 cal Ski or Row
20m Farmer Carry (2×24/16 kg)
10 Burpee Broad Jumps
20 walking Lunges with DBs M15kg/W10kg
200m Run
A) OT 2 minutes for 5 rounds do 5 reps of
Bench-Press RPE 8
B) Complete as many rounds as possible in 12
minutes of:
3 Power cleans M50kg/W35kg
3 Thrusters M50kg/W35kg
30 double-unders
A) OT 90 seconds for 5 rounds each:
20 Bulgarian Split Squats with DBs M15kg/W10kg (10 each side)
20 reps renegate row with DBs M15kg/W10kg
B) 5 rounds for quality of:
20 reps alternating Glute Bridge Floor Press RPE 7-8
15 reps narrow Grip Lat Pulldown
20 reps alternating tall plank cross body knee to elbow
