0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Workout of the day
35 minutes EMOM:
Min. 1) 15 reps Wall-Ball-Shots M9kg/W6kg
Min. 2) 12/9 cal bike
Min. 3) 15/11 calories row
Min. 4) 3 Muscle-ups (bar or rings) or 10 Pull-ups
Min. 5) 40 meter sled push RPE 7
HYROX
28 rounds of 60 seconds work / 30 seconds break
1) calories Ski
2) amrap 10 reps double DB Romanian
Deadlift + 5 reps DB Thrusters M15kg/W10kg
3) double DB Devil Press M15kg/W10kg
4) calories row
5) Battlerope + reverse Step Lunges
Workout of the day
A) EMOM 10
1 Squat-Snatch weight climbing
B) For time:
50 Hang DB Snatch M22,5kg/W15kg
50 Double Unders
40 Hang DB Snatch M22,5kg/W15kg
50 Double Unders
30 Hang DB Snatch M22,5kg/W15kg
50 Double Unders
20 Hang DB Snatch M22,5kg/W15kg
50 Double Unders
10 Hang DB Snatch M22,5kg/W15kg
50 Double Unders
Functional Bodybuilding
A) 4 rounds for quality of 40 seconds amrap
work / 60 seconds break
– cyclist Squats with DBs
– Barbell Bent over row
– Bench-Press
– elevated reverse step Lunges with DBs
– Pull-ups or Chin-ups
– double DB strict Press
HYROX
A) 10 rounds for time of:
10 DB Deadlifts M22,5kg/W15kg
100 meter Farmers Carry
10 Burpees
10 Wall-Ball-Shots M9kg/W6kg
10 calories of choice
10 Box Jumps
B) OT 2 minutes for 5 rounds do 30 seconds
Bike Sprints / The 30 seconds are All Out!
HYROX 90 MIN
2 rounds of 5 minutes work / 1 minute break
1) amrap
10 plate Clean & Jerk + 10 Plate Front Squats
2) amrap
10 Wall-Ball-Shots M9kg/W6kg + 40 reps alternating mountain climbers
3) amrap
10 Box-jumps + 10 V-ups
4) amrap
10 calories row + 10 lateral Burpees over the rower
5) amrap
10 calories Bike + 10 Slam Balls
HYROX 60 MIN
2 rounds of 4 minutes work / 1 minute break
1) amrap
10 plate Clean & Jerk + 10 Plate Front Squats
2) amrap
10 Wall-Ball-Shots M9kg/W6kg + 40 reps
alternating mountain climbers
3) amrap
10 Box-jumps + 10 V-ups
4) amrap
10 calories ski + 10 Burpees
HYROX 90 Min
A) 5 rounds of:
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10 seconds Hollow Hold
1 Minute Rest
B) Team of 2 for time:
10 alternating rounds (5 rounds each person) of:
12/10 calories row + 15 DB Thrusters M15kg/W10kg
then directly into 10 alternating rounds of:
10 alternating 1 arm Devil Press M15kg/W10kg + 15 Box-jumps M24inch/W20inch
then directly into 10 alternating rounds of:
10 double DB Deadlifts M22,5kg/W15kg + 15 Ring-Rows
HYROX 60 Min
Team of 2 for time:
10 alternating rounds (5 rounds each person) of:
12/10 calories row + 15 DB Thrusters M15kg/W10kg
then directly into 10 alternating rounds of:
10 alternating 1 arm Devil Press M15kg/
W10kg + 15 Box-jumps M24inch/W20inch
then directly into 10 alternating rounds of:
10 double DB Deadlifts M22,5kg/W15kg + 15 Ring-Rows
