WOD 10.07.2025

30min AMRAP with a Partner:
Partner A: 500m Run o. Row
while
Partner B, AMRAP:
5 Ball Slams
10 Push Ups
15 Jumping Squats with Slamball

-switch after each Round –

HYROX 10.07.2025

With a Partner:
20min AMRAP:
600m Run Together
40m Suitcase Carry Together
20 Plate GTO (20/15), split as needed
10 Burpee To Plate

-split as needed-

-2min Pause –

20min AMRAP:
One does:
10m Sled Push (ahap)
15 Plate Sit Ups
20m Plate OH Walking Lunges
while the other is rowing for distance

-switch every round-

WOD 11.07.2025

A) 8min EMOM:
1 Power Clean +
1 Hang Squat Clean

B) 27-21-15-9
Slamball Clean / Hang Power Clean
Toes To Bar

-between each Set: 50 Double Unders-

HYROX 13.07.2025

Hyrox (90min):
Team of 2, split as needed:
1000m Run Together
100 T2B / Knee Raises
800m Run Together
100 Russian KB Swings (24/16)
800m Run Together
100 Partner-Wallballs
800m Run Together
100m Walking Lunges Together
800m Run Together
100 Burpees
1000m Run Together

Hyrox/Team Workout (60min):
Team of 2,split as needed:
800m Run Together
50 T2B / Knee Raises
400m Run Together
50 Synchro Russian KB Swings (24/16)
400m Run Together
100 Wallballs
400m Run Together
50 Synchro Reverse Lunges
400m Run Together
50 Synchro Burpees
800m Run Together

HYROX 06.07.2025

HYROX 90 Min

With a Partner & Running Clock (65min Time Cap):
1000m Run Together
5min: YGIG for max reps: Hand Release Push Ups
1000m Run Together
5min: YGIG for max weight & lanes: Hand Over Hand Sled Pull
1000m Run Together
5min: for meters: Goblet Walking Lunges / Partner holds Goblet
Position
1000m Run Together
5min: for meters: Farmers Carry / Partner keeps Farmers Hold
1000m Run Together
5min: YGIG for max reps: Partner Wallballs
1000m Run Together
5min: for meters: Row

HYROX 60 Min
With a Partner & Running Clock (40min Time Cap):
400m Run Together
5min: YGIG for max reps: Hand Release Push Ups
400m Run Together
5min: YGIG for max weight & lanes: Hand Over Hand Sled Pull
400m Run Together
5min: for meters: Goblet Walking Lunges / Partner holds Goblet
Position
400m Run Together
5min: for meters: Farmers Carry / Partner keeps Farmers Hold
400m Run Together
5min: YGIG for max reps: Partner Wallballs