0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Hyrox 90 Min:
A) 20 rounds of 30 seconds work / 30 seconds break
1) amrap calories row
2) amrap DB Bench Press AHAP
3) amrap calories Bike
4) amrap Pull-ups or horizontal Ring-rows
B) 10 rounds of 60 seconds work / 30 seconds break
10 DB Thrusters M15kg/W10kg + amrap Burpees in remaining time.
C) 10 rounds of 60 seconds work / 30 seconds break
10 KB-Deadlifts + amrap KB Farmers Carry in remaining time M24kg/W16kg
Hyrox 60 Min:
A) 10 rounds of 60 seconds work / 30 seconds break
10 DB Thrusters M15kg/W10kg + amrap
Burpees in remaining time.
B) 10 rounds of 60 seconds work / 30 seconds break
10 KB-Deadlifts + amrap KB Farmers Carry
in remaining time M24kg/W16kg
Workout of the Day
A) OT 2 minutes for 5 rounds do
5 reps Bench-Press RPE 7-8
B) 5 rounds of 90 seconds work / 30 seconds break
15 Pull-ups + amrap DUs
Functional Bodybuilding
A) OT 90 seconds for 5 rounds each:
5-10 reps Chin-ups
5-10 reps strict Handstand-Push-ups
B) 5 rounds for quality of:
20 Bulgarian Split Squats with DBs M15kg/
W10kg (10 each side)
15 reps Hollow Rock
10 strict Muscle-Snatch
HYROX
A) OT 2 minutes for 5 rounds do
5 reps Bench-Press RPE 7-8
B) Block 1:
20 Sekunden work / 20 Sekunden break for 2 rounds
Slam Balls M15kg/W10kg
calories row
Wall-Ball-Shots M9kg/W6kg
Shuttle run
russian KB-Swings M24kg/W16kg
Slam Balls M15kg/W10kg
Block 2:
30 Sekunden work / 20 Sekunden break for 2 rounds
calories row
Wall-Ball-Shots M9kg/W6kg
Shuttle run
russian KB-Swings M24kg/W16kg
Slam Balls M15kg/W10kg
Block 3:
40 Sekunden work / 20 Sekunden break for 2 rounds
calories row
Wall-Ball-Shots M9kg/W6kg
Shuttle run
russian KB-Swings M24kg/W16kg
Slam Balls M15kg/W10kg
Workout of the day
A) OT 2 minutes for 5 rounds do
4 reps Back Squats RPE 7-8
B) 12 minutes amrap of:
1 Squat-Clean M70kg/W50kg
3 strict pull-ups
6 push-ups
HYROX
Team of 2 for time:
50-40-30-20-10
Calories row
Burpees over the rover
DB-Thrusters M15Kg/W10Kg
Functional Bodybuilding
A) OT 90 seconds for 5 rounds each:
10-12 reps Elevated Kettlebell-Squats RPE 8
6-8 reps Strict Pull-ups
B) 5 rounds for quality of:
12 reps DB Pullover
15 reps Box-Dips
10 reps each side Ring supported Pistol Squat
Workout of the day
A) „Durante Ab-Challenge“
5 rounds of:
10 hollow rock
10 v-ups
10 tuck-ups
10 sec. hollow hold
1 minute rest
B) 8 rounds of 30 seconds work / 30 seconds break
amrap Deadlifts M80kg/W55kg
amrap calories Row
2 minutes break
C) 8 rounds of 30 seconds work / 30 seconds break
amrap jumping lunges
amrap calrories bike
HYROX
A) For time:
40-30-20-10 reps of
Calories row
KB-Deadlifts M2x32kg/W2x24kg
50 meter farmers carry after each round
B) 16 minutes amrap of:
20 Box-Step-ups M20kg/W15kg (any Object)
30 alternating mountain climbers
Workout of the day
A) OT 2 minutes for 5 rounds do
4 reps Bench-Press RPE 7-8
B) 3 rounds for time of:
5 Clean & Jerk M80Kg/W50Kg
10 Burpees over the bar
15 Toes to bar
