HYROX 18.10.2025

A) EMOM 20:
1) 40 seconds amrap Battlerope + reverse
Step Lunges
2) 15/11 calories row
3) 20 seconds amrap calories Bike
4) 40 seconds plank hold

B) 5 rounds for time of:
50 meter Farmers carry
1km run
50 meter Farmers carry
30 Wall-Ball shots M9kg/W6kg
20 russian KB-Swings M32kg/W24kg

HYROX 19.10.2025

Hyrox 90:
A) EMOM 21:
1) 5 reps Back-Squats RPE 8 or ascending weight
2) 10 reps Box Jumps M24inch/W20inch
3) 20 Tuck-ups

Team of 2 for time:
20 rounds of:
12/8 calories row
10 Double KB-Deadlifts M2x32kg/W2x24kg
8 KB Goblet Squats
directly into
100 Partner Medball Sit-ups M9kg/W6kg
directly into
10 rounds of:
12/8 calories Ski
10 reverse Step Lunges with 2 DBs M15kg/W10kg
8 alternating Hang DB Snatches with 1 DB

Hyrox 60:
Team of 2 for time:
20 rounds of:
12/8 calories row
10 Double KB-Deadlifts M2x32kg/W2x24kg
8 KB Goblet Squats
directly into
100 Partner Medball Sit-ups M9kg/W6kg
directly into
10 rounds of:
12/8 calories Ski
10 reverse Step Lunges with 2 DBs M15kg/W10kg
8 alternating Hang DB Snatches with 1 DB

Workout of the day 06.10.2025

A) OT 2 minutes for 5 rounds do 4 reps of
Deadlifts RPE 8

B) 5 sets:
On a 1:30 clock:
30 plate hops (4 inch)
15 KB goblet squats (24/32 kg)
Max steps walking lunges in the remaining
time.
– Rest 60 seconds between sets –

Functional Bodybuilding 06.10.2025

A) OT 90 seconds for 5 rounds each:
1) 10 reps Elevated Kettlebell Squats RPE 7-8
2) 6-8 reps Strict Chin-ups (weighted if possible)

B) 15 minutes amrap:
15 reps Ring Fall outs
10 Plyo Push-ups
20 reps Russian Twist with DB

Workout of the day 07.10.2025

A) OT 2 minutes for 5 rounds do 4 reps of
Bench-Press RPE 8

B) For time:
10 Slamball Cleans M45-60kg/W30-45kg
10 Chest to bar Pull-ups
8 Slamball Cleans
10 C2B Pull-ups
6 Slamball Cleans
10 C2B Pull-ups
4 Slamball Cleans
10 C2B Pull-ups
2 Slamball Cleans
10 C2B Pull-ups