HYROX 16.11.2025

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

HYROX 09.11.2025

Hyrox 90 Min:
A) EMOM 12:
1) 15 Wall-Ball-Shots M9kg/W6kg
2) 15 Ring-rows
2 Minutes break

B) EMOM 12:
1) 20 meter prowler push
2) 15 Box-Jumps
2 Minutes break

C) 12 minutes amrap of:
5 Calories row
5 Burpees over the rower
6 Calories row
6 Burpees over the rower
7 Calories row
9 Burpees over the rower
Etc…

2 Minutes break

D) 10-9-8-7-6-5-4-3-2-1
Calories Bike (keine Skalierung der Kalorien für Frauen)
Deadlift M70kg/W50kg
Time cap: 12 Minutes

Hyrox 60 Min:
A) EMOM 12:
1) 15 Wall-Ball-Shots M9kg/W6kg
2) 15 Ring-rows
2 Minutes break

B) EMOM 12:
1) 20 meter prowler push
2) 15 Box-Jumps
2 Minutes break

C) 12 minutes amrap of:
5 Calories Ski
5 Burpees
6 Calories Ski
6 Burpees
7 Calories Ski
9 Burpees
Etc…

HYROX 08.11.2025

Team of 2 for time:
Buy-In: 100 calories row (I go, you go)
directly into:
10 rounds of: (I go, you go for full rounds)
15 double DB Deadlifts M22,5kg/W15kg
10 double DB Hang Power Cleans
5 double DB Shoulder to Overhead
directly into:
1km farmers carry M32kg/W24kg (change weight if needed)
directly into:
10 rounds of: (I go, you go for full rounds)
15 double DB Front Squats M22,5kg/W15kg
10 Burpee broad Jumps
directly into:
Buy-Out: 100 calories Bike (I go, you go)

Functional Bodybuilding 07.11.2025

A) OT 90 seconds for 5 rounds each:
1) 10 reps Elevated Kettlebell Squats RPE 7-8
2) 10 reps Bench-Press RPE 7-8

B) 5 rounds for quality of:
12 reps Chin-ups
20 reps alternating tall plank cross body knee to elbow
12 reps DB Pullover

HYROX 06.11.2025

Team of 2 for time:
100 cal row
100 plate Clean & Jerk M20kg/W15kg
100 box-step-ups with plate
75 cal row
75 plate Clean & Jerk
75 box step-ups with plate
50 cal row
50 plate Clean & Jerk
50 box-step-ups with plate
25 cal row
25 plate Clean & Jerk
25 box-step-ups with plate