0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Workout of the Day
A) EMOM for 10 minutes do:
5 reps strict Muscle-Snatch
B) 12 minutes amrap of:
10 DB Deadlift M22,5Kg/W15Kg
20 crossover lateral Box Step-ups with 1
Dumbbell M22,5Kg/W15Kg
40 meter DB farmers carry M22,5Kg/W15Kg
Workout of the Day
A) Techniktraining Kettlebell-Snatch und Toes to bar
B) EMOM 21
1) 8 KB-Snatches left + 8 KB-Snatches right
2) 12/9 calories Bike
3) 10 Toes to bar
HYROX
20 rounds of 90 seconds work / 30 seconds break
1) 20 Box-Jumps + amrap mountain climbers
2) amrap calories ski
3) amrap 10 Wall-Ball-Shots + 5 Burpee to Wall-Ball
4) 45 seconds amrap Tuck-ups + 45 seconds hollow rock hold
5) amrap 5 Devil-Press + 10 reverse Step Lunges with DBs M15kg/W10kg
Workout of the Day
A) EMOM 10:
3 reps Deadlift RPE 7-8
B) 4 rounds for time of:
10 DB Burpee-Squat-Cleans M22,5kg/W15kg
15 Pull-ups
50 Double-unders
Functional Bodybulding
A) 5 rounds for quality of:
1) 12-15 reps Elevated KB-Squats on Box
2) 8-10 reps DB Strict Press
3) 5-10 reps Strict Pull-ups
B) 15 minutes amrap of:
20 Goblet Cossack Squats M15kg/W10kg
(10 each side) use a Plate or DB
15 Ring-rows
10 Pike Handstand-Push-ups with feet or knees on box
HYROX
20 rounds for time of:
5 Burpees
10 alternating Hang DB-Snatches M15kg/W10kg
15 DB Goblet Squats M15kg/W10kg
20 mountain climbers (20 each side)
Hyrox 90 Min:
A) EMOM 14:
1) 15-20 V-ups
2) 5-10 strict pull ups
B) Team of 2 / 2 rounds of:
400m run (together)
30 Deadlift M80kg/W55kg (I go, you go)
400m run (together)
40 DB Thrusters M22,5kg/W15kg (I go, you go)
400m run (together)
50 Burpee broad Jumps (I go, you go)
Hyrox 60 Min:
Team of 2 / 2 rounds of:
400m run (together)
30 Deadlift M80kg/W55kg (I go, you go)
400m run (together)
40 DB Thrusters M22,5kg/W15kg (I go, you go)
400m run (together)
50 Burpee broad Jumps (I go, you go)
HYROX
A) OT 2 minutes for 10 rounds (5 each) do
1) 6-8 reps Back-Squats RPE8
2) 8-10 reps double DB strict Press
B) Intervall Sprints / 20 minutes
30 seconds work / 30 seconds break for 5 rounds each exercise
1) mountain climbers
2) calories Ski
3) calories Bike
4) Sled Push
C) 15 minutes amrap of:
10 plate Clean & Jerk M20kg/W15kg
15 plate reverse Step Lunges
20 plate Russian Twist
