12.03.2026

Workout of the Day
Team of 2 for time:
1 km row
100 Burpees over the rower
75 reps Bench Press M80kg/W40kg
50 reps Slam-Ball over shoulder
75 reps Body Row
100 Box-jumps M24inch/W20inch
1 km row

HYROX
A) OT 90 seconds for 10 rounds (5 each) do:
1) 5-6 reps Deadlift RPE 8
2) 30 seconds Bike Sprint
B) 3 rounds for time of:
400 meter run
30 Box-jumps
20 Burpees
10 double DB Devil Press M15kg/W10kg

11.03.2026

Workout of the Day
A) OT 2 minutes for 5 rounds do
5 reps Deadlift RPE 7-8
B) 15 minutes AMRAP of:
9 OHS 50Kg/35kg
20 Double Unders
9 russian KB-Swings M32Kg/24Kg

10.03.2026

Workout of the Day
A) Team of 2:
1km Ab-row Challenge
B) EMOM 20:
1) 12/9 calories Bike
2) 4 reps touch and go Clean & Jerk RPE 7

HYROX
Team of 2 for time:
50 Burpees
100 cal Ski
150 Wall-Ball-Shots M9kg/W6kg / Partner
forms the target with a plate
200 Step-ups with Medball
150 Wall-Balls M9kg/W6kg / Partner forms
the target with a plate
100 cal Row
50 Burpees

09.03.2026

Workout of the Day
A) OT 2 minutes for 5 rounds do
4 reps Back Squats RPE 7-8
B) 12 minutes amrap of:
5 Thrusters M40Kg/W30Kg
7 calories bike or row
9 Box-jumps M24inch/W20inch

HYROX
A) OT 90 seconds for 5 rounds do:
6-8 reps Back Squats RPE 8
B) 5 rounds of:
400 meter run at 85-90%

Functional Bodybuilding
A) 5 rounds for quality of:
12 reps DB Pullover
5-8 reps strict Chin-ups
20 Bulgarian Split Squats with DBs M15kg/W10kg (10 each side)
B) 15 minutes amrap of:
20 alternating DB Front Rack Curtsy Squats
20 reps seated Bench Leg Lift Overs
10 Plyo Push-ups

08.03.2026

HYROX 90 Min
A) OT 2 minutes for 5 rounds do
6 reps Deadlift RPE 7-8
B) Team of 2 for time:
50 synchro Goblet-Squats M24kg/W16kg
40 synchro Hang DB snatches M15kg/W10kg
30 synchro Burpees
20 synchro reverse Step Lunges with Sandbag or DBs
1km row / I go, you go
20 synchro reverse Step Lunges with Sandbag or DBs
30 synchro Burpees
40 synchro Hang DB snatches M15kg/W10kg
50 synchro Goblet-Squats M24kg/W16kg

HYROX 60 Min
Team of 2 for time:
50 synchro Goblet-Squats M24kg/W16kg
40 synchro Hang DB snatches M15kg/W10kg
30 synchro Burpees
20 synchro reverse Step Lunges with
Sandbag or DBs
1km Ski / I go, you go
20 synchro reverse Step Lunges with
Sandbag or DBs
30 synchro Burpees
40 synchro Hang DB snatches M15kg/W10kg
50 synchro Goblet-Squats M24kg/W16kg