10.03.2026

Workout of the Day
A) Team of 2:
1km Ab-row Challenge
B) EMOM 20:
1) 12/9 calories Bike
2) 4 reps touch and go Clean & Jerk RPE 7

HYROX
Team of 2 for time:
50 Burpees
100 cal Ski
150 Wall-Ball-Shots M9kg/W6kg / Partner
forms the target with a plate
200 Step-ups with Medball
150 Wall-Balls M9kg/W6kg / Partner forms
the target with a plate
100 cal Row
50 Burpees

09.03.2026

Workout of the Day
A) OT 2 minutes for 5 rounds do
4 reps Back Squats RPE 7-8
B) 12 minutes amrap of:
5 Thrusters M40Kg/W30Kg
7 calories bike or row
9 Box-jumps M24inch/W20inch

HYROX
A) OT 90 seconds for 5 rounds do:
6-8 reps Back Squats RPE 8
B) 5 rounds of:
400 meter run at 85-90%

Functional Bodybuilding
A) 5 rounds for quality of:
12 reps DB Pullover
5-8 reps strict Chin-ups
20 Bulgarian Split Squats with DBs M15kg/W10kg (10 each side)
B) 15 minutes amrap of:
20 alternating DB Front Rack Curtsy Squats
20 reps seated Bench Leg Lift Overs
10 Plyo Push-ups

08.03.2026

HYROX 90 Min
A) OT 2 minutes for 5 rounds do
6 reps Deadlift RPE 7-8
B) Team of 2 for time:
50 synchro Goblet-Squats M24kg/W16kg
40 synchro Hang DB snatches M15kg/W10kg
30 synchro Burpees
20 synchro reverse Step Lunges with Sandbag or DBs
1km row / I go, you go
20 synchro reverse Step Lunges with Sandbag or DBs
30 synchro Burpees
40 synchro Hang DB snatches M15kg/W10kg
50 synchro Goblet-Squats M24kg/W16kg

HYROX 60 Min
Team of 2 for time:
50 synchro Goblet-Squats M24kg/W16kg
40 synchro Hang DB snatches M15kg/W10kg
30 synchro Burpees
20 synchro reverse Step Lunges with
Sandbag or DBs
1km Ski / I go, you go
20 synchro reverse Step Lunges with
Sandbag or DBs
30 synchro Burpees
40 synchro Hang DB snatches M15kg/W10kg
50 synchro Goblet-Squats M24kg/W16kg

07.03.2026

HYROX 90 Min
A) EMOM 15:
1) 15/11 calories row
2) 12/9 calories Bike
3) 10 Burpees
B) 1km Farmers Carry with DBs or KBs M24kg/W16kg / I go, you go
1km run / both
100 synchro Front Squats with 1 DB or 1KB
1km run / both
100 synchro walking Lunges with 1DB or 1KB
1km run / both

06.03.2026

Workout of the Day
A) Kettlebell Snatch Technik
B) 50-40-30-20-10 reps for time of:
KB Snatches M24kg/W16kg
Wall-Ball-Shots M9kg/W6kg

Functional Bodybuilding
A) OT 2:30 minutes for 6 rounds do
5 reps Back-Squats RPE 8 directly into
10 reps Box-Jumps
B) 15 minutes amrap:
5 reps Chin-ups
20 reps alternating tall plank cross body
knee to elbow
10 reps weighted Push-ups