Workout of the day 24.10.2025

A) 5 rounds for quality of:
6 reps Muscle-Snatch + 6 reps wide grip
behind the neck strict press.
20 reps Hollow Rock

B) Bicouplet 1
21-15-9 reps for time of:
Snatches M40Kg/W30Kg
Chest-to-bar pull-ups

Functional Bodybuilding 24.10.2025

A) 5 rounds each exercise for quality:
1) 5-10 strict HSPUs or Pike HSPUs
2) 5-10 strict Ring Dips

B) 15 minutes amrap:
5 reps Chin-ups
20 reps alternating tall plank cross body knee to elbow
10 reps weighted Push-ups

C) 10 minutes amrap Sled Pull AHAP

HYROX 25.10.2025

A) EMOM 20:
1) 6 reps Back-Squats RPE 7
2) 30 seconds amrap Prowler Push M60kg/W40kg
3) 20 Tuck-ups
4) 30 seconds amrap Pull-ups or Ring-rows

B) For time:
Buy-In: 50 calories bike
Directly into
CrossFit Hero WOD „Omar“
10 DB Thrusters M15kg/W10kg
15 Burpees over DBs
20 DB Thrusters M15kg/W10kg
25 Burpees over DBs
30 DB Thrusters M15kg/W10kg
35 Burpees over DBs
Directly into
Buy-Out: 50 calories row

HYROX 26.10.2025

Hyrox 90:
Team of 2 for time:

40-30-20-10 reps of:
Deadlift M60kg/W40kg
Burpees over the Bar

directly into

40-30-20-10 reps of:
Goblet-Squats M24kg/W16kg
Box-Jumps M24inch/W20inch

directly into

40-30-20-10 reps of:
Double DB Push-Press M15kg/W10kg
Double DB reverse Step Lunges M15kg/W10kg

directly into

40-30-20-10 reps of:
1-Arm Devil Press M15kg/W10kg
Calories Row

Hyrox 60:
Team of 2 for time:

30-20-15-10 reps of:
DB Deadlift M22,5kg/W15kg
Burpees over the DBs

directly into

30-20-15-10 reps of:
Goblet-Squats M24kg/W16kg
Box-Jumps M24inch/W20inch

directly into

30-20-15-10 reps of:
Double DB Push-Press M15kg/W10kg
Double DB reverse Step Lunges M15kg/W10kg

directly into

30-20-15-10 reps of:
1-Arm Devil Press M15kg/W10kg
Calories Row

Workout of the day 13.10.2025

A) EMOM 10:
3 reps Snatch Pull RPE 7-8

B) For time:
10-8-6-4-2
Power-Cleans M60Kg/W40Kg
Front Squats M60Kg/W40Kg
Shoulder to Overhead M60Kg/W40Kg