HYROX 22.11.2025

A) Team of 2:
4 rounds of each exercise for quality:
20 reps partner Box Sit-ups
30 reps Leg Throws

B) 5 rounds of:
90 seconds work / 30 seconds break
1) 200/150 meter row + amrap Step-ups with
2 Kettlebells or DBs (farmers carry hold) M24kg/W16kg
2) amrap meters Prowler push M60kg/W40kg
3) 15/11 calories Bike + amrap jumping Lunges
4) 15 reps double DB Deadlift + amrap Front Squats with 1 DB

Workout of the day 21.11.2025

A) Find your Max weight for 1 unbroken round
of DT
1 round is:
12 reps Deadlift
9 reps Hang-Power-Clean
6 reps Push-Jerk

B) EMOM 16
1) 12/9 calories bike
2) 12/9 calories row
3) 2 Tracks Prowler Push
4) 10 Burpees

Workout of the day 20.11.2025

In Teams of 2:
40 minutes running clock
3 rounds:
800m Row (200m intervals)
50 Pull-Ups
immediately into:
3 rounds:
50 Burpees
50 Power Cleans M60Kg/W40kg

HYROX 20.11.2025

50-40-30-20-10 reps for time of:
Wall-Ball-Shots M9Kg/W6Kg
Burpee-Box-Jumps M24inch/W20inch

Workout of the day 19.11.2025

A) OT 2 minutes for 5 rounds do 5 reps of
Bench-Press RPE 8

B) 10-9-8-7-6-5-4-3-2-1 reps for time of:
Squat-Cleans M40kg/W30kg
Burpees