0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) 8min EMOM:
1 Clean +
1 Hang Clean
B) Thruster Practice
C) 5 Rounds
50 Double Unders
10 Hang Cluster (50/35; 40/30)
HYROX 90 Min:
For max. reps, Team of 2:
A) AMRAP 9min:
Partner A: 800m Ski
while Partner B: Burpee Broad Jump for max distance
then switch!
-2min Rest-
B) AMRAP 9min:
Partner A: 800m Run
while Partner B: Slamball FR Walking Lunges for max distance
then switch!
-2min Rest-
AMRAP 9min:
C) Partner A: 800m Row
while Partner B: Wallballs for max reps
then switch!
-2min Rest-
D) AMRAP 9min:
Partner A: 40cal Bike
while Partner B: Sit Ups for max reps then switch!
-2min Rest-
E) AMRAP 9min:
Partner A: 40m Sled Push
while Partner B: double DB Box Step Ups for max reps
then switch!
HYROX 60 Min:
For max. reps, Team of 2:
A) AMRAP 10min:
Partner A: 400m Run
while Partner B: Burpee Broad Jump for max distance
then switch!
-2min Rest-
B) AMRAP 10min:
Partner A: 500m Row
while Partner B: Slamball FR Reverse Lunges for max distance
then switch!
-2min Rest-
C) AMRAP 10min:
Partner A: 400m Run
while Partner B: Wallballs for max reps
then switch
A) 20min AMRAP / Quality:
6-4 Chin Ups (1-2sec hold at the top)
8-6 / side One Arm DB Z-Press (2sec down)
10-20sec L-Sit Hang
B) 15min AMRAP / Quality:
12-10 DB Pull Over
10-8 def. Push Ups
12-10 Bent Over Y-Raises
A) 8min EMOM:
1 Slow Snatch Pull +
1 Power Snatch
B) 15min AMRAP:
3 Overhead Squats (40/30)
3 Chin Ups
3 Box Jumps
6 Overhead Squats
6 Chin Ups
6 Box Jumps
…usw / add 3 Reps each Roun
Team of 2:
4 Runden (2:30 work / 0:30 rest)
– 20-25 synchro Sit Ups / remaining Time, amrap YGIG: Burpees
– 20-25 synchro Air Squats / remaining Time, amrap YGIG: Jumping Lunges
– 20-25 synchro Push Ups / remaining Time, amrap YG
