Hyrox 04.03.2024

A)
EMOM 15
1) 15 Medball-Sit-ups M6Kg/W4Kg
2) 40 sec. amrap Mountain climbers
3) 20 reps russian twist with Medball
B)
15 minutes amrap of:
10 Hang DB-Snatches M15kg/W10kg (5
each side)
10 Goblet Squats with 1 DB
10 Hang DB-Snatches M15kg/W10kg
15 Goblet Squats
10 Hang DB-Snatches M15kg/W10kg
20 Goblet Squats
ETC…

Hyrox 03.03.2024

Hyrox:
Team of 2 for time:
3.000 meter row / Partner does amrap
Farmers Carry with DBs M22,5kg/W15kg
300 Box-Step-ups with 1 DB / Partner does
amrap reverse step lunges with 1 DB
3 km run

Tagestraining 01.03.2024

24.1

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

35-lb (15-kg) dumbbell / 50-lb (22.5-kg) dumbbell

Hyrox 29.02.2024

10 minutes amrap / WOD mit 2 DBs
5 DB-Hang-Clean & Jerk M15Kg/W10Kg
40 meters DB farmers carry
2 minutes break
10 minutes amrap / WOD mit 1 DB
1 DB Front Squat + 1 Burpee M22,5kg/
W15kg
2 DB Front Squats + 2 Burpees
3 DB Front Squats + 3 Burpees USW.
2 minutes break
10 minutes amrap
10 Ring-Rows
10 Push-ups
10 V-ups

Tagestraining 29.02.2024

2 rounds of 3 minutes work + 90 seconds break

• amrap prowler push (I go, you go)
• amrap prowler pull + amrap Burpees during partner pulls prowler back
• amrap 5 Devil Press + 10 DB-Box-Step-ups
• amrap 10 jumping Ball Slams + 10 Box-jumps M24inch/W20inch