0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) 8min EMOM:
2 Hang Squat Clean +
1 Front Squat
B) 5 Rounds:
250m Row o. 200m Run
5 Power Clean (60/40)
10 Lateral Burpees Over The Bar
With a Partner:
21-18-15-12–9-6-3
Synchronized Burpees
Synchronized DB Thruster
-after each set: 10 T2B / Leg Raises-
A) Bar o. Ring Muscle Up
B) 8min EMOM:
odd: 1-3 negative Ring o. BMU
even: weighted Hollow Hold
C) 8min AMRAP:
Buy-In:
500/350m Row
in Remaining Time:
2-4-6-8-10
Mixed Grip Strict Pull Ups
2-4-6-8-10
Burpees (to Target)
-1min Rest-
D) 8min AMRAP:
Buy-In:
400m Run
in Remaining Time:
2-4-6-8-10
(Box) Dips
2-4-6-8-10
Box Jumps
A) 8min EMOM:
3-Stop Snatch Pull +
1 Hang Power Snatch
B) 17min AMRAP:
8 altern. DB Snatch
6 One Arm OH Squat
4 DB Facing Burpees
200m Run
HYROX 90 Min
For 55min, with a Partner:
AMRAP / Get as far as possible:
1000m Run Together
100m Suitcase Walking Lunges
100 Line Facing Pogo Burpees
1000m Run Together
80 Partner Wallballs
80 One Arm Push Press (15/10)
1000m Row
accumulate 3min Plank Hold
HYROX 60 Min
For 40min, with a Partner:
AMRAP / Get as far as possible:
1000m Run Together
80 Suitcase Reverse Lunges
80 Lateral Pogo Sprawls over the Line
1000m Run Together
80 Wallballs
80 One Arm Push Press (15/10)
accumulate 3min Low Plank Hold
