Workout of the day 23.10.2025

20 rounds of 90 seconds work / 30 seconds break
1) 15/11 calories bike + amrap Jumping Lunges
2) 1 rope climbs + amrap Wall-Climbs
3) 5 Power Cleans M70kg/W50kg + amrap Double-Unders
4) 15 russian KB-Sings + amrap Step-ups with KB M24kg/W16kg

HYROX 23.10.2025

EMOM 40
1) 12/8 calories Ski
2) 10 DB Thrusters M15kg/W10kg
3) 10 KB Deadlifts M2x32kg/W2x24kg
4) 12/8 calories row

Workout of the day 24.10.2025

A) 5 rounds for quality of:
6 reps Muscle-Snatch + 6 reps wide grip
behind the neck strict press.
20 reps Hollow Rock

B) Bicouplet 1
21-15-9 reps for time of:
Snatches M40Kg/W30Kg
Chest-to-bar pull-ups

Functional Bodybuilding 24.10.2025

A) 5 rounds each exercise for quality:
1) 5-10 strict HSPUs or Pike HSPUs
2) 5-10 strict Ring Dips

B) 15 minutes amrap:
5 reps Chin-ups
20 reps alternating tall plank cross body knee to elbow
10 reps weighted Push-ups

C) 10 minutes amrap Sled Pull AHAP

HYROX 25.10.2025

A) EMOM 20:
1) 6 reps Back-Squats RPE 7
2) 30 seconds amrap Prowler Push M60kg/W40kg
3) 20 Tuck-ups
4) 30 seconds amrap Pull-ups or Ring-rows

B) For time:
Buy-In: 50 calories bike
Directly into
CrossFit Hero WOD „Omar“
10 DB Thrusters M15kg/W10kg
15 Burpees over DBs
20 DB Thrusters M15kg/W10kg
25 Burpees over DBs
30 DB Thrusters M15kg/W10kg
35 Burpees over DBs
Directly into
Buy-Out: 50 calories row