HYROX 09.10.2025

A) OT 90 seconds do 8 reps double DB Strict
Press for 5 rounds (from sitting position)

B) Team of 2 for time:
120 calories Skiergo
150 calories Row
180 Wall-Ball-Shots M9kg/W6kg
Every time you switch do 5 synchron
Burpees

Workout of the day 10.10.2025

A) „Durante Ab-Challenge“
5 rounds of:
10 hollow rock
10 v-ups
10 tuck-ups
10 sec. hollow hold
1 minute rest

B) EMOM 15:
1) 15/11 calories Bike
2) 12 Burpees over the bar
3) 10 Thrusters M40Kg/W30Kg

Functional Bodybuilding 10.10.2025

A) OT 90 seconds for 5 rounds each:
1) 12-15 reps DB Bench Press
2) 12-15 reps DB romanian Deadlift

B) 15 minutes amrap of:
10 reps Goblet Cossack Squat (5 each leg)
M24Kg/W16Kg
10 reps Kettlebell Glute Bridge M24Kg/W16Kg
10 reps V-ups

HYROX 12.10.2025

Hyrox 90:
A) EMOM 15:
Minute 1: 12/8 calories Bike
Minute 2: 10 Barbell Deadlifts RPE 8
Minute 3: 10 DB strict Press RPE 8

B) 12 rounds of 2 minutes work / 1 minute break
A) 20 Dumbbell box step-ups M15Kg/W10Kg + amrap DB reverse Step Lunges M15kg/W10kg
B) 20 russian KB Swings + amrap Goblet Squats
C) 15/11 calories Row + amrap Burpees over the Rower

Hyrox 60:
12 rounds of 2 minutes work / 1 minute break
A) 15/11 calories Skiergo + Max reps of DB
reverse Step Lunges M15kg/W10kg
B) 20 russian KB Swings + amrap Goblet Squats
C) 15/11 calories Row + amrap Burpees
over the rower

HYROX 05.10.2025

Hyrox 90 Min:
A)
EMOM 20
Minute 1: 10 reps Barbell Back-Squats RPE 7-8
Minute 2: 20 Prowler Push
Minute 3: amrap Box-Jumps
Minute 4: Pause
B)
For time:
50 Abmat-Sit-ups
400 meter run
50 russian KB-Swings M24kg/W16kg
400 meter run
50 Goblet Squats
400 meter run
50 reverse step Lunges with KB (50 each leg)
400 meter run
50 KB Deadlift M2x24kg/W2x16kg
400 meter run
50 Abmat-Sit-ups

Hyrox 60 Min:
For time:
50 Abmat-Sit-ups
400 meter run
50 russian KB-Swings M24kg/W16kg
400 meter run
50 Goblet Squats
400 meter run
50 reverse step Lunges with KB (50 each leg)
400 meter run
50 KB Deadlift M2x24kg/W2x16kg
400 meter run
50 Abmat-Sit-ups