10.01.2026

HYROX
A) 50-40-30-20-10
Alternating Hang DB Snatches
Reverse Step Lunges with 1 DB
OTM do 3 Burpees
B) 2 Teams
8 minutes amrap Sled Pull
C) 2 Teams
8 minutes amrap Sled Push

11.01.2026

HYROX 90 Min:
A) EMOM 15
1) 12/9 calories Ski
2) 15 reps elevated KB-Squat
3) 5-8 reps Deadlift
B) 2 rounds each of 5 min. amrap / 90 sec. rest
1) amrap row 15/12 cal + 10 burpees over the rower
2) amrap 20 alternating OH lunges with plate / 10 G2OH with plate
3) amrap 10 Box jumps / 10 ring rows
4) 800 meter run

HYROX 60 Min:
2 rounds each of 5 min. amrap / 90 sec. rest
1) amrap row 15/12 cal + 10 burpees over the rower
2) amrap 20 alternating OH lunges with plate / 10 G2OH with plate
3) amrap 10 Box jumps / 10 ring rows
4) 800 meter run

Workout of the day 29.12.2025

A) EMOM 16:
1) 15/11 calories Bike
2) 20 meter Sled push
3) 15/11 calories row
4) Pause

B) 12 minutes AMRAP of:
21 Push-ups
15 Cal Row or Bike
9 Squat Cleans M60Kg/W40kg

Functional Bodybuilding 29.12.2025

A) 5 rounds for quality of:
20 alternating Front Foot elevated (2x20kg)
Lunge to Step-ups with DBs M15kg/W10kg (10 each side)
10 horizontal Body Rows

B) 20 minutes quality amrap of:
10 reps weighted Push-ups
15 reps narrow Grip Lat Pulldown
20 alternating DB Front Rack Curtsy Squats

Workout of the day 30.12.2025

Team of 2:
50-40-30-20-10 reps for time of:
Back-Squats M80Kg/W55Kg (Rack allowed)
Dumbbell hang Clean & Jerk M22,5Kg/W15Kg