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Office-Time Mo.-Fr. 09-18 Uhr
Workout of the Day
„Cardio Friday“
2 rounds of:
4 minutes amrap 20 meter prowler push + 20 jumping Lunges
1 minute break
4 minutes amrap 20 DU + 10 Burpees
1 minute break
4 minuten amrap 12/10 cal row + 10 Box-jumps M24inch/W20inch
1 minute break
4 minuten amrap 12/10 cal bike + 10 russian KB-Swings M24Kg/W16Kg
1 minute break
Functional Bodybuilding
A) OT 90 seconds for 5 rounds each:
15 DB Bench Press
15 reps horizontal body rows
B) 5 rounds for quality of:
20 Goblet Cossack Squats M15kg/W10kg
(10 each side) use a Plate or DB
15 reps Box-Dips
10 reps Chin-ups
HYROX
A) 10 rounds of:
10 Wall-Ball-Shots M9kg/W6kg
10 Box-Jumps
B) 10 rounds of:
10/7 calories Bike
10 double DB-Clean & Jerk M15kg/W10kg
C) 10 rounds of:
10 Burpees
10 V-ups
D) 10 rounds of:
10/7 calories Row
10 double KB-Deadlifts M24kg/W16kg
HYROX 90 Min:
A) OT 2 minutes for 4 rounds each do
1) 6-8 reps Back-Squats RPE 8-9
2) 10 reps double DB-Strict Press RPE 8-9
3) 6-8 reps Deadlift RPE 8-9
B) Team of 2:
4 rounds (2:30 on / 0:30 rest)
1) 30 synchro sit-ups / rest amrap cal row / For the row I go, you go
2) 30 synchro Air-Squats / rest amrap Box-jumps / The Box-Jumps I go, you go
3) 30 synchro Push-ups / rest amrap Burpees / Burpees I go, you go
HYROX 60 Min:
Team of 2:
4 rounds (2:30 on / 0:30 rest)
1) 30 synchro sit-ups / rest amrap cal row /
For the row I go, you go
2) 30 synchro Air-Squats / rest amrap Boxjumps
/ The Box-Jumps I go, you go
3) 30 synchro Push-ups / rest amrap
Burpees / Burpees I go, you go
Workout of the Day
A) OT 90 seconds for 5 rounds do
3-5 reps Deadlift RPE 8-9
B) CrossFit Girl Benchmark WOD „Ellen“
3 rounds for time of:
20 Burpees
21 alternating Dumbbell Snatches M22,5kg/W15kg
12 Dumbbell Thrusters (both Dumbbells)
Functional Bodybuilding
A) Partner Challenge. 4 Runden pro Person.
Partner A arbeitet, Partner B hält Core-Position
Partner A 8-10 Pull-Ups → Partner B Assisted Plank (30 s)
Partner A 10 double DB strict Press → Partner B Side Plank (30 s)
Partner A 20 Mini-Band Side-Steps → Partner B Flutter Kicks (30 s)
(Rotate After Each Round)
B) Every 75 seconds for 5 rounds each exercise do:
1) 10 reps Elevated Kettlebell Squats RPE 7-8
2) 20 seconds amrap calories Bike RPE 9-10
Workout of the Day
A) OT 90 seconds for 5 rounds do
3-5 reps Back-Squats RPE 8-9
B) 16.5 CF Open WOD with DBs
21-18-15-12-9-6-3 reps for time of:
DB Thrusters M22,5Kg/W15kg
Burpees
HYROX
Team of 2 for time:
100 cal row
100 box-step-ups with DBs M15Kg/W10Kg
75 cal row
75 box step-ups
50 cal row
50 box-step-ups
25 cal row
25 box-step-ups
Functional Bodybuilding
A) OT 90 seconds for 5 rounds each:
10 reps each leg Bulgarian Split Squat
Jump / use additional weight if possible
10 reps max effort broad jumps
B) 15 minutes amrap of:
20 Goblet Cossack Squats M15kg/W10kg (10 each side)
15 Ring-rows
10 Pike Handstand-Push-ups with feet or knees on box
