Workout of the day 19.12.2025

A) OT 2 minutes for 5 rounds do 5 reps of
Deadlift RPE 8

B) For time:
600-meter row or 1300-meter bike
12 hang squat cleans M82,5kg/W57,5kg
6 wall walks
400-meter row or 900-meter bike
8 hang squat cleans
4 wall walks
200-meter row or 500-meter bike
4 hang squat cleans
2 wall walks

Functional Bodybuilding 19.12.2025

A) 5 rounds for quality of:
12 reps DB Pullover
10 reps Barbell Bent over rows

B) 20 minutes amrap for quality of:
10-15 Dips (use Dip Horns)
5-10 strict Pull-ups or Chin ups
10-20 plyo Push-ups on plates
15-20 Bench Leg raises

HYROX 19.12.2025

OT 3 minutes for 5 rounds each Station
1) 25 Wall-Ball-Shots + 40 meter Sled Push
2) 20 Burpees + 20 reps Tuck-ups
3) 20 calories row + 15 reps KB-Deadlift M2x32kg/W2x24kg
4) 15 calories Bike + 40 alternating jumping Lunges

HYROX 21.12.2025

Hyrox 90 Min:
8 Stationen / 6 Minuten Arbeit / 1 Minute Pause
amrap Box Step-ups with 1 DB M22,5kg/W15kg
amrap calories Row
amrap calories Bike
amrap DB walking Lunges M15kg/W10kg
amrap russian KB Swings M24kg/W16kg
amrap Burpees
amrap Wall Balls M9kg/W6kg
amrap 10 reps Ring-rows + 10 reps Hand release Push-ups

Hyrox 60 Min:
8 Stationen / 4 Minuten Arbeit / 1 Minute Pause
amrap calories SkiErg
amrap calories Row
amrap Box Step-ups with 1 DB M22,5kg/W15kg
amrap DB walking Lunges M15kg/W10kg
amrap russian KB Swings M24kg/W16kg
amrap Burpees
amrap Wall Balls M9kg/W6kg
amrap 10 reps Ring-rows + 10 reps Hand
release Push-ups

Workout of the day 08.12.2025

A) Find your 1 RM Squat-Clean & Split-Jerk

B) 12 minute amrap:
10 Power-Cleans M50Kg/W30Kg
8 Front-Squats (same weight)
6 Burpees over the the bar