0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) 12min EMOM:
odd: max Reps Wallballs
even: max Reps Burpees
B) 20min EMOM:
-Banded Lat Pull Down into Half Squat
-amrap 2 / 2 Split Squats, Jumping Lunge to switch side
-DB Plank Row (2x ahafa)
-DB Push Press (2x ahafa)
-12/10cal Row
Every 3min, for 6 Rounds, at TOUGH pace:
10/8 cal Row
4 altern.Devil Press (1×12.5/10.5)
4 Goblet Jumping Squats
4 altern.Devil Press
10/8 cal Row
-2min active Rest –
Every 3min, for 6 Rounds, at TOUGH pace:
6/5 cal Bike
4 Box Jump Overs
8 KB Swings (24/16)
4 Box Jump Overs
6/5 cal Bike
A) Pull Ups, DB / KB Shoulder To Overhead
B) 12-15min AMRAP / Quality:
4 Turkish Get Ups
10 alternating One Arm Gorilla Rows
12-15 Bent Over Reverse Flys
C) 10min AMRAP:
2 Pull Ups
2 DB o. KB Shoulder To Overhead
4 Pull Ups
4 Shoulder To Overhead
6 Pull Ups
6 Shoulder To Overhead
…usw.
HYROX 90 Min
a)
10min: Sled Pull ahap
10min Sled Push ahap
b)
30min AMRAP, split as needed:
25 Partner Wallballs
25 Box Jumps
25 Partner Medball Sit Ups
25 Knee Raises
25 DB / KB Goblet Lunges (22.5/15 o. 24/16)
25 DB / KB Deadlift (2x 22.5/15 o. 2×24/16)
50 Mixed Grip Walk (both together)
500m Run Together
HYROX 60 Min
30min AMRAP, split as needed:
25 Partner Wallballs
25 Box Jumps
25 Partner Medball Sit Ups
25 Knee Raises
25 KB Goblet Lunges (24/16)
25 DB / KB Deadlift (2x 22.5/15 o. 2×24/16)
50m Mixed Grip Walk (both together)*
500m Run Together
A) Kipping Pull Up, Double Unders
B) 5 Rounds:
50 Double Unders
30m Overhead carry (2×22.5/15)
20 Pull Ups
