Workout of the day 25.08.2025

A) Beat Swing, Kipping Pull Up, Bar Complex
Complex-Options:
2 Beat Swing + 1 Kip
2 Beat Swing + 1 Kip + 1 Pull Up
2 Beat Swing + 2 Kip + 1 Pull Up
2 Beat Swings + 1 Kip + 2 Pull Ups
…usw

B) „Lucy“
5 Rounds:
5 Pull Ups
10 Burpees
400m Run

C) EXTRA

For Time:
50 DB Z-Press
50 DB Pull Over
50 DB Bent Over Rows

HYROX 24.08.2025

HYROX 90 Min

With a Partner:
2500m/2000m Row / 20m Burpee Broadjump
2400m/2000m Run / Toes To Bar
120cal/100cal Bike / 20m (weighted) Walking Lunges
2500m/2000m Ski / 10 Box Jumps Over

HYROX 60 Min

With a Partner:
2400m/2000m Run / Box Jumps Over
2500m/2000m Row / 20m Burpee Broadjump
2400m/2000m Run / DB Reverse Lunges

FBB 22.08.2025

A) 20min AMRAP / Quality:
5-3 Tempo Back Squat (2sec down)
10-8 (weighted) Straight Leg Hip Lift (1-2sec hold at the Top)

B)15min AMRAP / Quality:
5-6 / side (weighted) Lateral Box Step Ups
8-10 Single Arm Sumo (def.) Deadlift
max. effort (max 12reps) Tempo Goblet Squats (2sec down, 2sec hold)

WOD 22.08.2025

A) One Leg Squat / Pistols: Mobility, Progression, Scaling

B) 5 Rounds:
16/12cal SkiErg o. Row o. 10/8cal Bike
16 Pull Ups
16 Alternating Pistols
8 Devil Press (2×22.5/15)

HYROX 21.08.2025

With a Partner:
00:00-15:00:
AMRAP:
5 Toes To Bar
10 Wallballs
15/12cal Row-3min Rest
18:00-33:00:
AMRAP:
10 Synchro HR Push Ups
20 Synchro Russian KB Swings
30 Synchro Air Squats
40 YGIG Alternating Box Jumps

Extra:

5-7min EMOM:
8-6 Rope Pull Ups / Towel Pull Ups / Mixed Grip Pull Ups