0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Hyrox (90min):
a) Team of 2, split as needed, for 30min AMRAP:
2-4-6-8-10-12-14-16-18-20-22-…adding 2 Reps
Sandbag Ground To Overhead
after each Set: 12 Sandbag Lunges
b)Split as needed:
2000m Row for Time-Start with & then „every minute on the minute“:
4 synchronized Burpees
c) Core-Extra:
Switch as needed:
150 V Ups
while Partner holds (Ring) Plank
Hyrox/Team Workout (60min):
a) Team of 2, split as needed, for 20min AMRAP:
2-4-6-8-10-12-14-16-18-20-…adding 2 Reps
Sandbag Ground To Overhead
after each Set: 12 Sandbag Lunges
b)Split as needed:
2000m Row for Time-Start with & then „every minute on the minute“:
4 synchronized Burpees
A) 10min AMRAP for Quality:
2-3 Hang Muscle Snatch
4-6 Snatch Grip (Push) Press behind the Neck
6-8 Snatch Grip Bent Over Row
B) For Time
100 Burpees
2 altern. DB Snatch (22,5/15)*
*Start with & then every minute on the minute, add 2 DB Snatch
every minute.
For Time with a Partner, split as needed:
1000m Row
20 Slamball Complex
800m Row
16 reps Slamball Complex
600m Row
12 Slamball Complex
400m Row
8 Slamball Complex
200m Row
4 Slamball Complex
**Complex:
1 Sprawl on Slamball +
2 Ground To Shoulder (1 each side) +
3 Slamball Box Step Over
A) 8min Sled Pull-then
B) 8min Sled Push
C) 5 Rounds, 45 sec. Work / 15sec. Rest:
DB Front Rack Lunges
Burpee + Tuck Jump
Bike / Row for Calories
DB Thruster-Shuttle Runs
00:00-12:00 AMRAP:
10 Back Squats (80/50) / Rack allowed
10cal Bike
10 DB Front Rack Reverse Lunges (22,5/15)
-3min Rest-
15:00-27:00 AMRAP:
10 Deadlift (80/50)
10 Lateral Burpees Over The Bar
10cal Row
