Functional Bodybuilding 08.12.2025

A) OT 90 seconds for 15 rounds (5 rounds each) do:
1) 15 reps Dumbbell or KB prone row
2) 10 reps Barbell strict Press
3) 12 reps Bent over plate reverse fly

B) EMOM 14
1) 15-20 deficit Push-ups
2) 5-10 Chin-ups

Workout of the day 09.12.2025

A) Find your 1 RM Squat-Snatch

B) For time:
30 chest-to-bar pull-ups
10 overhead squats M45kg/W30kg
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats

HYROX 09.12.2025

A) 20 minutes amrap for quality
10 reps DB Bench Press
10 reps Chin-ups or horizontal Ring rows
10 reps DB strict Press
10 reps Bent over Barbell row

B) 20 minutes EMOM
1) 12/10 calories Ski
2) 12/10 calories row
3) 20 meter Burpee Broad Jumps
4) 20 reps Wall-Ball Shots M9kg/W6kg

Workout of the day 10.12.2025

A) OT 2 minutes for 5 rounds do 5 reps of
Deadlift RPE 8

B) 10 rounds for time of:
3 Slam-Ball over Shoulder
30 Double-Unders

Workout of the day 11.12.2025

For time:

4 Legless Rope Climbs
40 Alternating Single Leg Squats
40 Alternating DB Snatches M22,5kg/W15kg
3 Legless Rope Climbs
30 Alternating Single Leg Squats
30 Alternating DB Snatches M22,5kg/W15kg
2 Legless Rope Climbs
20 Alternating Single Leg Squats
20 Alternating DB Snatches M22,5kg/W15kg
1 Legless Rope Climbs
10 Alternating Single Leg Squats
10 Alternating DB Snatches M22,5kg/W15kg