0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Team of 2 for time
10 Rounds of:
15 synchro plate Clean & Jerk M15kg/W10kg
15 synchro Burpees with jump on plate
15 synchro Tuck-ups
20 calories row / I go, you go
A) OT 90 seconds for 6 rounds do 5-10 reps of strict Chin-ups
B) OT 2 minutes for 8 rounds do:
12/9 calories row or bike
3 power cleans
3 front squats
3 push jerks
Start at M50Kg/W35Kg and add weight every round
A) OT 90 seconds for 5 rounds each:
12 reps Barbell Hip-Thrusts RPE 8
12 reps Chin-ups
B) 5 rounds for quality of:
10 reps Dumbbell Deficit Push to Gorilla Row
10 reps Dumbbell Romanian Deadlift
20 reps Dual Dumbbell Hollow Flutter
A) Every 2 minutes until 150 wbs
15/11 cal row or bike
Max wbs 9/6
B) Team of 2 / I go you go
For time:
500 Bench Jump overs
400 Air-Squats
300 Sit-ups
200 Lunges
100 Burpees
HYROX 90 Minuten
A) OT 3 minutes for 5 rounds:
6 reps heavy Back-Squats + 20 meter prowler Push sprints
B) 3 rounds for time of:
20 DB Thrusters M15Kg/W10Kg
400 meter run
20 DB Clean & Jerk (same weight)
400 meter run
20 alternating DB Snatches (same weight)
400 meter run
HYROX 60 Minuten
3 rounds for time of:
20 DB Thrusters M15Kg/W10Kg
400 meter run
20 DB Clean & Jerk (same weight)
400 meter run
20 alternating DB Snatches (same weight)
400 meter run
