Tagestraining 08.04.2024

A) EMOM 10:
3 reps Deadlift RPE 7-8

B) 4 rounds for time of:
10 DB Burpee-Squat-Cleans M22,5kg/W15kg
15 Pull-ups
50 Double-unders

Hyrox 08.04.2024

3 rounds for time of:
20 DB Thrusters M15Kg/W10Kg
400 meter run
20 DB Clean & Jerk (same weight)
400 meter run
20 alternating Hang DB Snatches (same weight)
400 meter run
2 minutes break

Hyrox 07.04.2024

Team of 2 for time:
Buy-in: 100 Tuck-ups while Partner does
hollow rock hold
1 km row
50-40-30-20-10 reps of
Slam-Balls
Squat-jumps with Slamball
1 km row
Buy-out: 100 Abmat Sit-ups while Partner
does plank hold

Tagestraining 05.04.2024

A) EMOM 12:
Odd: 10 reps Bench Press RPE 7-8
Even: 5-10 reps strict Pull-ups

B) 15 minutes amrap of:
3 Slamball over Shoulder
4 Burpees to Slamball
5 Slamball Squats (Bearhug)
20 meter Slamball carry (Bearhug)

Hyrox 04.04.2024

„Dork“
6 rounds for time of:
60 double-unders / same amount single-unders
30 russian kettlebell swings
15 burpees
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell