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Office-Time Mo.-Fr. 09-18 Uhr
Hyrox 90:
Team of 2 for time:
40-30-20-10 reps of:
Deadlift M60kg/W40kg
Burpees over the Bar
directly into
40-30-20-10 reps of:
Goblet-Squats M24kg/W16kg
Box-Jumps M24inch/W20inch
directly into
40-30-20-10 reps of:
Double DB Push-Press M15kg/W10kg
Double DB reverse Step Lunges M15kg/W10kg
directly into
40-30-20-10 reps of:
1-Arm Devil Press M15kg/W10kg
Calories Row
Hyrox 60:
Team of 2 for time:
30-20-15-10 reps of:
DB Deadlift M22,5kg/W15kg
Burpees over the DBs
directly into
30-20-15-10 reps of:
Goblet-Squats M24kg/W16kg
Box-Jumps M24inch/W20inch
directly into
30-20-15-10 reps of:
Double DB Push-Press M15kg/W10kg
Double DB reverse Step Lunges M15kg/W10kg
directly into
30-20-15-10 reps of:
1-Arm Devil Press M15kg/W10kg
Calories Row
A) EMOM 10:
3 reps Snatch Pull RPE 7-8
B) For time:
10-8-6-4-2
Power-Cleans M60Kg/W40Kg
Front Squats M60Kg/W40Kg
Shoulder to Overhead M60Kg/W40Kg
A) OT 2 minutes for 5 rounds each:
20 reps alternating front foot elevated lunge steps with 2 DBs
20 reps alternating Curtsy Squats with 2 DBs
B)15 minutes amrap of:
40 meter mini band side steps (20 meter left
leg leading + 20 meter right leg leading)
20 reps Frog Pumps with mini band
20 reps Tuck-ups
A) OT 75 seconds for 7 rounds do:
2 reps Clean Pull + 2 reps Hang-Power Clean
B) For time*:
30 Muscle-ups (Bar or Rings)
60 calories bike or row
90 Burpees
*partition as you like
7 rounds of
60 seconds work / 30 seconds break
1) amrap calories Ski
2) 15 Wall-Ball-Shots M9kg/W6kg + amrap
mountain climbers
3) 10 reps KB Deadlift M24kg/W16kg +
amrap reverse Step Lunges
4) 12/8 calories row + amrap Burpees over
the rover
