07.03.2026

HYROX 90 Min
A) EMOM 15:
1) 15/11 calories row
2) 12/9 calories Bike
3) 10 Burpees
B) 1km Farmers Carry with DBs or KBs M24kg/W16kg / I go, you go
1km run / both
100 synchro Front Squats with 1 DB or 1KB
1km run / both
100 synchro walking Lunges with 1DB or 1KB
1km run / both

06.03.2026

Workout of the Day
A) Kettlebell Snatch Technik
B) 50-40-30-20-10 reps for time of:
KB Snatches M24kg/W16kg
Wall-Ball-Shots M9kg/W6kg

Functional Bodybuilding
A) OT 2:30 minutes for 6 rounds do
5 reps Back-Squats RPE 8 directly into
10 reps Box-Jumps
B) 15 minutes amrap:
5 reps Chin-ups
20 reps alternating tall plank cross body
knee to elbow
10 reps weighted Push-ups

05.03.2026

Workout of the Day
Team of 2 for time: I go, you go
2 rounds of:
25 Deadlifts M120kg/W80kg
50 Burpees
75 Pull-ups
100 calories Bike

HYROX
Team of 2 for time:
3.000 meter row / Partner does plank hold
300 Box-Step-ups with 1 DB / Partner does
amrap reverse step lunges with 1 DB
3 km run / both

04.03.2026

Workout of the Day
A) Snatch Technik
B) Every 3 minutes x 5 rounds
18/13 cal Bike or Row
3 Heavy Snatches (Climbing)

03.03.2026

Workout of the Day
A) EMOM 10
2 heavy Squat-Cleans RPE 7-8
B) „Annie“
50-40-30-20-10 reps for time of
Double-unders
Sit-ups

HYROX
4 rounds for time of:
30 DB Deadlifts M22,5kg/W15kg
400 meter run
25/18 calories of choice
400 meter run
20 DB Thrusters M15kg/W10kg
400 meter run