0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) Tripod Headstand Position, Handstand, Handstand Push Up
B) 10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-Ups
strict Toes To Bar-2-3min Rest
10-9-8-7-6-5-4-3-2-1
Deficit Push Ups
Superman
HYROX 90 Min
A) 45min AMRAP with a Partner:
100m-200m-400m-800m-1000m Cardio at free Choice
after each distance:
20 Partner Wallballs
20m Burpee Broadjump
10 Synchro Jumping Lunges
B) 8min Sled Push for Distance
HYROX 60 Min
35min AMRAP with a Partner:
100m-200m-400m-800m-Cardio at free Choice
after each distance:
20 Partner Wallballs
10 Synchro Burpees
10 Synchro Reverse Lunges
A) Toes To Bar, Double Unders
4 Rounds:
2min On/ 30sec Off:
20/15cal Row
in Remaining Time:
max Box Jump Over
20/15cal Ski Erg
in Remaining Time:
max Double Unders
12/10cal Bike
in Remaining Time:
max Toes To Bar
With a Partner, split as needed:
18min AMRAP:
10 KB DL into Farmers Carry
– accumulate 60m (2×32/24)-Partner holds Weights (Farmers)
10 Box Step Overs (Weights optional)
20 Ring Rows
-1min Rest-
18min AMRAP:
10 Burpees to Plate- Partner does Arch Ups
20 Plate Russian Twist (15/10)-Partner holds Hollow Position
20m Sled Push
With a Partner:
16min AMRAP:
8 Synchro One Arm Devil Press
8 Pull Ups
8 Synchro One Arm DB Push Press-1min Rest
16min AMRAP:
100m Run Together
12 Slamball Squats
6 YGIG Slamball Smash
6 Partner Slamball Sit Ups
