Workout of the day 25.11.2025

A) EMOM 10:
3 reps Power-Cleans RPE 7-8 (must be touch and go)

B) 15 minutes amrap of:
3 reps Deadlift M110kg/W70kg
6 reps Toes to bar
30 reps Double-Unders

Functional Bodybuilding 24.11.2025

A) OT 90 seconds for 5 rounds each:
15 reps Elevated Kettlebell-Squats on Box
15 reps narrow Grip Lat Pulldown

B) 5 rounds for quality of:
15 reps Dumbbell Bent over row
15 reps Dumbbell Romanian Deadlift
20 reps Dual Dumbbell Hollow Flutter

Workout of the day 24.11.2025

A) OT 2 minutes for 5 rounds do 4 reps of
Back-Squats RPE 8

B) 6-9-12-9-6 reps for time of:
Thrusters
Weighted pull-ups
Burpees-over-bar
♀ 95-lb thrusters, 35-lb pull-ups
♂ 135-lb thrusters, 50-lb pull-ups

HYROX 23.11.2025

Hyrox 90 Min:
A) OT 90 seconds for 5 rounds each exercise
1) 8 reps Back-Squats
2) 8 reps double DB Strict Press
3) 20 reps Tuck-ups

B) 6 rounds for time of:
60 double-unders
30 russian kettlebell swings
15 burpees
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Hyrox 60 Min:
Hero WOD „Dork“
6 rounds for time of:
60 double-unders
30 russian kettlebell swings
15 burpees
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Functional Bodybuilding 21.11.2025

A) OT 90 seconds for 16 rounds:
1) 8-12 reps Bench-Press
2) 2-3 tracks Prowler Pull
3) 8-12 reps Dips (mit Dips Horn am Rack)
4) 8-15 reps Chin-ups

B) 12 minutes amrap:
20 alternating DB Curls
20 seated bench leg lift overs
15 Supine Crush Grip DB Tricep Extensions