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Office-Time Mo.-Fr. 09-18 Uhr
Workout of the Day
OT 2 minutes for 5 rounds do
4 reps Deadlift RPE 7-8
OT 2 minutes for 6 rounds
5 reps Clean & Jerk M60kg/W40kg (touch and
go) + 10 Pull-Ups
Functional Bodybuilding
A) EMOM 12
1) 30 seconds amrap lying Dumbbell leg curls
2) 40 seconds amrap Dual DB Pendlay row
B) 5 rounds for quality of:
40 meter mini band side steps (20 meter left
leg leading + 20 meter right leg leading)
20 reps Frog Pumps with mini band
20 reps Tuck-ups
HYROX
A) EMOM 15
1) 15 Medball-Sit-ups M6Kg/W4Kg
2) 40 sec. amrap Mountain climbers
3) 20 reps russian twist with Medball
B) 20 minutes amrap of:
10 Hang DB-Snatches M15kg/W10kg (5 each side)
10 Goblet Squats with 1 DB
10/7 calories of choice
Team of 2 for time
10 Rounds of:
15 synchro plate Clean & Jerk M15kg/W10kg
15 synchro Burpees with jump on plate
15 synchro Tuck-ups
20 calories row / I go, you go
6 rounds for time
40 Lunges with KB M24kg/W16kg
30 russian Kettlebell Swings M24kg/W16kg
20 calories Ski and Row (3 rounds Ski + 3 rounds row)
10 Burpee Box-Jumps
Laufschuhe nicht vergessen 🙂
A) OT 2 minutes do 4 reps of Deadlift at RPE 8
Team of 2 for time:
42 Thrusters
42 C2B Pull-ups
400 meter run (both)
30 Thrusters
30 C2B Pull-ups
400 meter run (both)
18 Thrusters
18 C2B Pull-ups
400 meter run (both)
