0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
6 Runden:
500m Run o. Row
40 Medball Bearhug Lunges
30 Straight Leg Sit Up + MB Overhead Press
A) 8min EMOM:
1 Muscle Snatch +
2 Snatch Grip (Push) Press behind the Neck
B) 40-30-20-10
DB Hang Snatches (22,5/15)
Walking Lunges with DB in Front Rack Position
-START & then EMOM: 5 Burpees-
Hyrox/Team Workout (90min):
Team of 2:
4 x 12min AMRAP:
a) Row for max. Calories (split as needed)-every 3min: 10 synchronized Burpees
-1min Rest
b)
10 Deficit Push Ups / DB
10 DB Plank Rows
10 DB Romanian Deadlift
(YGIG after one exercise / rotate through)-every 3min: 10 synchronized Airsquats-
-1min Rest
c)
10 double Russian KB Swings (2×16/12)
10 KB FR Lunges (2×16/12)
10 KB Thruster (2×16/12)
(YGIG after one exercise / rotate through)-every 3min: 10 synchronized Sit Ups-
-1min Rest
d) Bike for max. Calories (split as needed)-every 3min: 10 synchronized burpees
Hyrox/Team Workout (60min):
Team of 2:
4 x 9min AMRAP:
a) Row for max. Calories (split as needed)-every 3min: 5 synchronized Burpees
-1min Rest
b)
5 Deficit Push Ups / DB
10 DB Plank Rows
10 DB Romanian Deadlift
(YGIG after one exercise / rotate through)-every 3min: 5 synchronized Airsquats-
-1min Rest
c)
10 double Russian KB Swings (2×16/12)
10 KB FR Lunges (2×16/12)
5 KB Thruster (2×16/12)
(YGIG after one exercise / rotate through)-every 3min: 5 synchronized Sit Ups-
-1min Rest
d)
Bike for max. Calories (split as needed)-every 3min: 5 synchronized Burpees
A) 4 Rounds for Quality:
10-12 DB Leg Curls
12-15 Reverse Flys
6-10 strict Chin Ups
B) 5 Rounds:
5 Deadlifts (120/80)
10 Bar Facing Burpees
2 Rounds Team of 2:
1000m Run Together
100 Burpee Broad Jumps / split as needed
1000m Row / Split as needed
100 Wallballs / split as needed
