Workout of the day 16.12.2025

Team of 2 for time: (I go, you go)
1 km Ab-row
100 Towel Pull-ups
150 russian Kettlebell-Swings M32kg/W24kg
2 km row

HYROX 16.12.2025

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

B) EMOM 24
1) 12/9 calories Ski
2) 15 Wall-Ball-Shots M9kg/W6kg
3) 20 meter prowler push (sprint)

Workout of the day 17.12.2025

A) EMOM 10: 1 rep Squat-Clean + Push-Jerk

B) 12 minutes amrap of:
4 DB-Snatches M22,5kg/W15kg
4 Step-ups with 1 DB M24inch/W20inch
6 DB-Snatches
6 Step-ups
8 DB-Snatches
8 Step-ups
10 DB-Snatches
10 Step-ups
USW…

Workout of the day 18.12.2025

„Rowing Murph“
Team of 2 for time:
3 km row
100 Pull-ups
200 Push-ups
300 Air-Squats
3 km row

HYROX 18.12.2025

A) 10 Min amrap of
400m Run
10 DB Lunges M2x15kg/W2x10kg
8 Box Jump Overs
B) 10 Min amrap of
12/8 cal Ski
10 Devil’s Press (2×15/10kg)
8 Pull-ups or Chin-ups or horizontal Ringrows
C) 10 Min amrap of
12/8 calories row
10 double DB Front-Squats (M22,5kg/W15kg)
8 Burpee Broad Jumps