HYROX 09.09.2025

„Kelly“ free choice cardio)
5 Rounds:
25/20cal Bike o. 500m Row o. 400m Run o. 500m Ski Erg
30 Box Jumps
30 Wallballs

Workout of the day 09.09.2025

A)
Pistols / One Leg Squat – Progression
B)
8min EMOM / max effort for Quality:
odd: alternating Pistols
even: Candlestick Roll

C) 5 Runden:
500m / 400m Run o. Row
40 Medball Bearhug Lunges
30 Straight Leg Sit Up + MB Overhead Press

Workout of the day 08.09.2025

A) 8min EMOM:
1 Power Clean +
1 Jerk (Shoulder To Overhead)

B) 10min AMRAP:
2 Pull Ups
2 DB Shoulder To Overhead (2x 22.5/15)
4 Pull Ups
4 STOH
6 Pull Ups
6 STOH
..usw.

HYROX 07.09.2025

HYROX 90 Min

For Time & max Reps, Team of 2:
Partner A: 600m Row
while Partner B: Box Step Ups for max Reps
then switch!-2min Rest
Partner A: 600m Run
while Partner B: Burpee Broad Jumps for max Distance then
switch!
-2min Rest
Partner A: 600m Row
while Partner B: Core Complex (10″ Hollow Hold+10 Tuck
Ups+Heel Touches)
for max Reps, then switch!
-2min Rest
Partner A: 600m Ski
while Partner B: Sandbag / Slamball Walking Lunges for max
Distance
then switch!- 2min Rest
Partner A: 600m Row
while Partner B: Farmers Walk (2×24/16) for max Distance then
switch!
-2min Rest
Partner A: 600m Run
while Partner B: Wallballs for max Reps
then switch!-2min Rest
Partner A: 600m Row
while Partner B: Sled Push for max Distance
then switch!

HYROX 60 Min

For Time & max Reps, Team of 2:
Partner A: 500m Row
while Partner B: Box Step Ups for max Reps then switch!-1min Rest
Partner A: 400m Run
while Partner B: Burpee Broad Jumps for max Distance then switch!
-1min Rest
Partner A: 500m Row
while Partner B: Core Complex (10″ Hollow Hold+10 Tuck Ups+Heel
Touches)
for max Reps, then switch!
-1min Rest
Partner A: 400m Run
while Partner B: Sandbag / Slamball Walking Lunges for max
Distance
then switch!- 1min Rest
Partner A: 500m Row
while Partner B: Farmers Walk for max Distance then switch!
-1min Rest
Partner A: 400m Run
while Partner B: Wallballs for max Reps then switch!

FBB 05.09.2025

A) 20min AMRAP / Quality:
10-6 Deadlift (kein T’N’G)
10-8 Tempo Goblet Squats (3sec down)
B) 15min AMRAP / Quality:
10-8 Bulgarian Romanian Deadlift (2sec down)
14-12 (weighted) altern.Curtsy Squats
2 Lanes (banded) Goblet Monster Walk