22.03.2026

HYROX 90 Min
A) EMOM 16:
1) 8-10 reps double DB strict Press (sitzend oder stehend)
2) 10-15 reps Box-Jumps
3) 6-10 Pull-ups oder horizontal Ring rows
4) 8-12 Burpees
B) Team of 2 Hero WOD „Bert“
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

HYROX 60 Min
Team of 2 Hero WOD „Bert“
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

21.03.2026

HYROX
A) Team of 2, change after 1 full round / 20
rounds for time of:
5 Deadlifts M100kg/W70kg
10 lateral Burpees over the bar
15 Wall-Ball-Shots M9kg/W6kg
B) Team of 2 for time:
1km run / both
400 meter double DB Lunges M15kg/W10kg
1km double DB farmers carry
1km run / both

20.03.2026

Workout of the Day
A) EMOM 10:
3 reps touch and go Clean & Jerk RPE 7-8
B) 12 minutes amrap: (ascending ladder)
4 Wall Balls M9kg/W6kg
4 Alt. DB Snatches M22,5Kg/W15kg
then
8 wall balls
8 snatches
… 12,12… and so on… adding 4 each round

Functional Bodybuilding
A) 4 rounds for quality of:
10 reps each side rear foot elevated split
squat jumps. Use DBs if possible
20 reps alternating DB Cossack Squats
B) 4 rounds for quality of:
10-12 reps DB Seal row
10-15 reps heavy Slamball Floor Press

19.03.2026

Workout of the Day
2 rounds of:
3 minutes amrap of:
Prowler Pull
1 minute break
3 minutes amrap of:
Prowler push
1 minute break
3 minutes amrap of:
10 Pull-ups + 5 Burpees
1 minute break
3 minutes amrap of:
10/7 calories Bike + 20 jumping Lunges
1 minute break

HYROX
Team of 2 / 7 rounds for time of:
500 meter row / Partner does plank hold
400 meter run / both
30 Box-Step-ups with 1 DB / Partner does
amrap reverse step lunges with 1 DB /
M22,5kg/W15kg

18.03.2026

Workout of the Day
A) Toes to bar
B) 5 rounds:
20 Push-ups
15/10 cal bike or row
12 TTB