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Office-Time Mo.-Fr. 09-18 Uhr
A) 5 rounds for quality of:
10 reps Chin-ups (add weight if possible)
15 reps DB deficit Push-ups
20 reps Bent over reverse Butterfly
B) EMOM 15:
1) 40 seconds amrap calories Ski / Just work with the arms!
2) 40 seconds amrap Bicep curls with Barbell
3) 40 seconds amrap Tuck-ups
A) OT 2 minutes for 5 rounds do 5 reps of
Deadlifts RPE 8
B) 30-20-10 reps for time of:
Toes-to-bars
Kettlebell walking lunges
♀ Two 24-kg KBs ♂ Two 32-kg KBs
Hyrox 90 Min:
A) Prowler Push Technik
8 minutes amrap prowler Push
B) Prowler Pull Technik
8 minutes amrap Prowler Pull
C) Team of 2 for time:
300 OH-Plate-Lunges / partner holds Squat position
200 calories row / partner holds Superman position
100 Burpees / partner holds plank position
Hyrox 60 Min:
Team of 2 for time:
300 OH-Plate-Lunges / partner holds Squat position
200 calories Ski / partner holds Superman position
100 Burpees / partner holds plank position
A) OT 90 seconds for 5 rounds each
1) 15 elevated KB-Squats M32kg/W24kg
2) 15/10 calories Bike
3) 10 reps double DB strict Press
B) Team of 2 for time:
50 reps synchro DB Devil Press M1x15kg/W1x10kg
75 reps synchro Tuck-ups
100 calories Bike (I go, you go)
75 reps synchro Burpees
50 reps synchro double DB Back-Step
Lunges (50 steps each leg) M15kg/W10kg
A) OT 90 seconds for 5 rounds each:
20 Bulgarian Split Squats with DBs M15kg/W10kg (10 each side)
15 reps narrow Grip Lat Pulldown
B) 5 rounds for quality of:
12 reps Barbell Hip-Thrusts
12 reps Dumbbell Top Down Gorilla Row
12 reps DB Bench Press
