0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) 6 Runden, alle 90sek.-2min:
4 paused Bench Press (3″)
B) 5 Rounds:
15/12cal Row (o.10/8cal Bike)
9 Deadlift (70/50, 60/40)
6 Hang Power Clean
A) Ring Work
5 Sets:
5sec Ring Support Hold +
5sec negative Ring Dip +
5sec Bottom Hold-Rest as needed
B) 15min AMRAP:
3 Reverse Lunges (Suitcase Hold 22.5/15)
3 Pull Ups
3 Box Jumps Over
6 Reverse Lunges
6 Pull Ups
6 Box Jumps Over
9 Reverse Lunges
9 Pull Ups
9 Box Jumps Over
…usw..
Team of 2:
4 Rounds,
2:30 Work / 0:30 Rest:
1) 30 synchro Sit Ups / remaining Time: YGIG AMRAP Cal Row o. Bike
2) 30 synchro Air Squats / Remaining Time: YGIG AMRAP Box Jumps
3) 30 synchro Push Ups / Remaining Time: YGIGI AMRAP Burpees
A) 8min EMOM:
1 Power Snatch +
1 Snatch Balance (2″ hold)
2) For Time
10 Thruster (40/30)
10 Lateral Burpee Over The Bar
9 Thruster
9 Lateral Burpees OTB
8 Thruster
8 Lateral Burpees OTB
7 Thruster
7 Lateral Burpees OTB
…usw…
HYROX 90 Minunten
For Time & max Reps, Team of 2:
Partner A: 600m Row
while Partner B: Box Step Ups for max Reps then switch!
-2min Rest-
Partner A: 600m Row
while Partner B: Burpee Broad Jumps for max Distance then switch!
-2min Rest-
Partner A: 600m Row
while Partner B: Core Complex (10″ Hollow Hold+10 Tuck
Ups+Heel Touches) for max Reps, then switch!
-2min Rest-
Partner A: 600m Row
while Partner B: Sandbag / Slamball Walking Lunges for max
Distance, then switch!
– 2min Rest-
Partner A: 600m Row
while Partner B: Farmers Walk (2×24/16) for max Distance, then switch!
-2min Rest-
Partner A: 600m Row
while Partner B: Wallballs for max Reps, then switch!
-2min Rest-
Partner A: 600m Row
while Partner B: Sled Push for max Distance, then switch!
HYROX 60 Minuten
For Time & max Reps, Team of 2:
Partner A: 500m Row
while Partner B: Box Step Ups for max Reps then switch!
-1min Rest-
Partner A: 500m Row
while Partner B: Burpee Broad Jumps for max Distance then switch!
-1min Rest-
Partner A: 500m Row
while Partner B: Core Complex (10″ Hollow Hold+10 Tuck Ups+Heel Touches)
for max Reps, then switch!
-1min Rest-
Partner A: 500m Row
while Partner B: Sandbag / Slamball Walking Lunges for max Distance
then switch!
– 1min Rest-
Partner A: 500m Row
while Partner B: Farmers Walk for max Distance then switch!
-1min Rest-
Partner A: 500m Row
while Partner B: Wallballs for max Reps then switch!
