Workout of the day 08.09.2025

A) 8min EMOM:
1 Power Clean +
1 Jerk (Shoulder To Overhead)

B) 10min AMRAP:
2 Pull Ups
2 DB Shoulder To Overhead (2x 22.5/15)
4 Pull Ups
4 STOH
6 Pull Ups
6 STOH
..usw.

HYROX 07.09.2025

HYROX 90 Min

For Time & max Reps, Team of 2:
Partner A: 600m Row
while Partner B: Box Step Ups for max Reps
then switch!-2min Rest
Partner A: 600m Run
while Partner B: Burpee Broad Jumps for max Distance then
switch!
-2min Rest
Partner A: 600m Row
while Partner B: Core Complex (10″ Hollow Hold+10 Tuck
Ups+Heel Touches)
for max Reps, then switch!
-2min Rest
Partner A: 600m Ski
while Partner B: Sandbag / Slamball Walking Lunges for max
Distance
then switch!- 2min Rest
Partner A: 600m Row
while Partner B: Farmers Walk (2×24/16) for max Distance then
switch!
-2min Rest
Partner A: 600m Run
while Partner B: Wallballs for max Reps
then switch!-2min Rest
Partner A: 600m Row
while Partner B: Sled Push for max Distance
then switch!

HYROX 60 Min

For Time & max Reps, Team of 2:
Partner A: 500m Row
while Partner B: Box Step Ups for max Reps then switch!-1min Rest
Partner A: 400m Run
while Partner B: Burpee Broad Jumps for max Distance then switch!
-1min Rest
Partner A: 500m Row
while Partner B: Core Complex (10″ Hollow Hold+10 Tuck Ups+Heel
Touches)
for max Reps, then switch!
-1min Rest
Partner A: 400m Run
while Partner B: Sandbag / Slamball Walking Lunges for max
Distance
then switch!- 1min Rest
Partner A: 500m Row
while Partner B: Farmers Walk for max Distance then switch!
-1min Rest
Partner A: 400m Run
while Partner B: Wallballs for max Reps then switch!

FBB 05.09.2025

A) 20min AMRAP / Quality:
10-6 Deadlift (kein T’N’G)
10-8 Tempo Goblet Squats (3sec down)
B) 15min AMRAP / Quality:
10-8 Bulgarian Romanian Deadlift (2sec down)
14-12 (weighted) altern.Curtsy Squats
2 Lanes (banded) Goblet Monster Walk

Workout of the day 05.09.2025

A) Kip, Leg Raises (T2B), Pull Ups, Thruster-Technique

B) 15min EMOM, max effort for Quality:

-1 Kip + 1 T2B / Leg Raise

-1 Kip + 1 (C2B) Pull Up / Half Kipping Pull Up

-alternating Single Arm DB Thruster

C) 3 Rounds:
9 (C2B) Pull Ups
12 Toes To Bar
15 Thrusters (30/20)

HYROX 04.09.2025

With a Partner:
200m Run Together
50 Mix Grip Pull Ups
200m Run Together
50 Synchronized Goblet Squats (20/12)
200m Run Together
50 Push Ups
200m Run Together
50 Box Jumps
200m Run Together
50 Synchronized Suitcase Lunges
200m Run Together
50 Burpees To Target
200m Run Together