HYROX 11.09.2025

8min EMOM:-12-15 Ring Rows o. Body Rows-12-15 DB Thruster (2×15/12.5)-1min Rest
8min EMOM:
40-45sec work: Sled Push
40-45sec work: DB Box Step Ups (2×15/12.5, carry anyhow)-1min Rest
8min AMRAP:
5cal Row
5 Burpees Over Rower
6cal Row
6 Burpees Over Rower
7cal Row
7 Burpees Over Rower
..etc..-1min Rest
8min AMRAP:
5cal Ski Erg
5 Russian KBSwings
6cal Ski Erg
6 Russian KBSwings
…usw

Workout of the day 11.09.2025

With a Partner:
3 Rounds each:
Partner A:
25 Wallballs
50 Double Unders
while Partner B does Burpees-1min Rest
3 Rounds each:
Partner A:
30 Alternating DB Snatch (22.5/15)
15 Box Jumps
while Partner B holds Wallsit-1min Rest
3 Rounds each:
Partner A:
15 KB Romanian Deadlift (2×32/24)
500m Row
while Partner B does Tuck Ups

Workout of the day 10.09.2025

A) 10min EMOM (35-40sec. Work):
odd: max reps alternating DB Floor Press
even: max reps strict T2B o. Leg Raises

B) 15min AMRAP, with a Partner:
15cal Bike
15 Russian KB Swings (32/24)
3 Rope Climbs

HYROX 09.09.2025

„Kelly“ free choice cardio)
5 Rounds:
25/20cal Bike o. 500m Row o. 400m Run o. 500m Ski Erg
30 Box Jumps
30 Wallballs

Workout of the day 09.09.2025

A)
Pistols / One Leg Squat – Progression
B)
8min EMOM / max effort for Quality:
odd: alternating Pistols
even: Candlestick Roll

C) 5 Runden:
500m / 400m Run o. Row
40 Medball Bearhug Lunges
30 Straight Leg Sit Up + MB Overhead Press