13.01.2026

Workout of the Day
A) EMOM 8:
3 Power Snatches + 5 overhead Squats M40Kg/W30Kg
B) 15 rounds of 20 seconds work / 40 seconds break
1) Toes to Bar
2) Prowler push
3) Power Cleans M60Kg/W40Kg / have to be touch and go

HYROX
A) EMOM 16:
1) 10/8 Cal Ski
2) 12 KB Goblet Squats M32kg/W24kg
3) 8–10 DB Deadlifts M22,5kg/W15kg
4) 30s High Knees (All out)
B) AMRAP 20
30 Walking Lunges
20 Push-ups
20 Sit-ups
15 Box Jumps
10 Burpees

14.01.2026

A) 15 minutes amrap:
10 reps Supinated Bent over row RPE 7-8
15 reps Ring Body saw
10 reps Reverse snow angels with 1,25kg
B) 40-30-20-10 reps for time of:
calories row or bike
Burpees

15.01.2026

Workout of the Day
Team of 2 / one person works at a time
Get as far as possible in 40min…
3 Rounds:
42 Wall Balls 9/6kg
30 Pull-Ups
18 Deadlifts 120/80kg
4 Rounds:
50 Push-ups
2 Legless Rope Climbs
5 Rounds:
20 Calories, Assault Bike
30 Russian Kettlebell Swings 32/24kg

HYROX
TEAM ECONOMY GAME (40 Min)
4 Teams a 4 Personen
Jedes Team startet mit 500 Punkten
Ziel: Am Ende 0 Punkte
Aufgaben:
1 Cal = –1 Punkt
1 Burpee = –1 Punkt
1 Lunge = –1 Punkt
1 Wall-Ball-Shot = -1 Punkt
1 Plate Clean & Jerk = -1 Punkt

17.01.2026

HYROX
A) EMOM 20:
1) 10–12 KB Front Squats
2) 8–10 Romanian Deadlifts
3) 10 Push Press (KB oder Plate)
4) 30–40s Hollow Hold
B) 4 Gruppen à 4 Personen – 2 Runden
6 Minuten AMRAP / 2 Minuten Pause
Station 1 – SKI
12/9 Cal Ski
12 Wall Balls
12 Sit-ups
Station 2 – ROWER
15/12 Cal Row
10 Burpees over Rower
20 Walking Lunges
Station 3 – BIKE
20/15 Cal Bike
15 Box Step Overs
10 Push-ups
Station 4 – FLOOR (ohne Gerät)
20 Goblet Squats
15 Ring Rows
10 Toes to Rings / Knees to Elbows

18.01.2026

HYROX 90 Min
A) 20 minutes amrap for quality:
1) 10 reps each side, Elevated Front Foot Bulgarian Split Squats
2) 10 reps seated DB strict Press
3) 10 reps Chin-ups
4) 20 reps Dragon Flag Bicycle
B) Team of 2 / I go, you go:
2 rounds of:
400 meter farmers carry with KBs M2x24kg/W2x20kg
200 walking Lunges Steps with DBs M2x20kg/W2x15kg
100 Abmat-Sit-ups
75 Ring-rows
50 cal row
25 Burpees

HYROX 60 Min
Team of 2 / I go, you go:
2 rounds of:
400 meter farmers carry with KBs M2x24kg/W2x20kg
200 walking Lunges Steps with DBs M2x20kg/W2x15kg
100 Abmat-Sit-ups
75 Ring-rows
50 cal row
25 Burpees