17.03.2026

Workout of the Day
„Wittman“
Seven rounds for time of:
15 reps russian Kettlebell swing M24kg/W16kg
15 reps Power clean M43kg/W30kg
15 reps Box jumps M24inch/W20inch

HYROX
A) AMRAP 8:
10/7 Cal Ski
10 DB Floor Press M15Kg/W10Kg
B) AMRAP 8:
10 Box-jumps M24inch/W20inch
10 Gorilla row M20kg/W16kg (10 each side)
C) AMRAP 8:
10/7 Cal row
10 Burpees over the rower
D) AMRAP 8:
20 reverse Lunge to step up with 1 DB
M15kg/W10kg (10 each side)
20 V-ups
*REST 2min.

16.03.2026

Workout of the Day
A) 20 seconds work / 60 seconds rest for 7 rounds
amrap strict Pull-ups
B) 12 Minute AMRAP
3 Squat Cleans M60Kg/W40Kg
5 Burpees
7 HSPU

HYROX
A) 15 minutes amrap of:
15 russian KB-Swings M24kg/W16kg
12/9 calories Ski
10 Burpees
5 minutes break
B) 15 minutes amrap of:
3 Box-jumps + 3 DB Sumo Squats with 1 DB
6 Box-jumps + 6 DB Sumo Squats with 1 DB
9 Box-jumps + 9 DB Sumo Squats with 1 DB
Immer 3 reps mehr. 22,5kg / 15kg

Functional Bodybuilding
A) 5 rounds for quality of:
1) 12 reps elevated Kettlebell-Squats on Box
M32kg/W24kg
2) 6-8 reps Strict Press RPE 7-8
3) 4-8 reps Strict Pull-ups
B) 15 minutes amrap of:
20 alternating DB Curls
20 russian twist
15 supine Crush Grip DB Tricep Extensions

15.03.2026

HYROX 90 MIN
A) „Loredo“
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
B) 5 rounds of 40 seconds amrap calories Bike / 2 minutes break

HYROX 60 MIN
„Loredo“
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

14.03.2026

HYROX
Team of 2 / I go, you go
100 m double DB walking lunges M15Kg/W10kg
150 Sit-ups
75 double DB deadlifts M22,5kg/W15kg
150 calories row
200 Wall-Ball-Shots M9kg/W6kg
150 calories bike
75 double DB deadlifts M22,5kg/W15kg
150 Sit ups
100 m double DB walking lunges M15Kg/W10kg

13.03.2026

Workout of the Day
A) EMOM 14:
1) 5-10 strict Pull-ups
2) 12/9 calories Bike
B) 21-15-9 reps for time of:
Power-Cleans M50kg/W35kg
Toes to bar

Functional Bodybuilding
A) 10 rounds (5 each) for quality of:
8-10 reps Bench-Press
8-10 reps Bent Over Barbell row
B) 15 minutes amrap of:
15 Elevated KB-Squats
20 DB Curtsy Squats
10 Chin-ups