0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
30 Rounds of 45sec Work / 15sec Rest:
10 Wallballs, in remaining time: amrap Jumping Lunges with Medball
10 Knee Raises, in remaining time: amrap Burpees
10 Russian KB Swings, in remaining time: amrap KB Box Step Overs
A) Technique:
KB Snatch
B) Conditioning:
Buy In: 40cal Row or 25cal Bike
into 10 Rounds:
8 One Arm KB russian Swing
8 One Arm KB Hang Snatch
8 OH Reverse Lunges
into Buy Out: 40cal Row or 25cal Bike
Hyrox / Team Workout (90min):
a) 10 min for max weight:
Sled Pull
10 min for max weight:
Sled Push
b) With a Partner, split as needed:
100-75-50-25
Calorie Row
Burpees
Farmers Walking Lunges (2×24/16)
-every Partner-Switch, do 5 Partner Wallballs
Hyrox/Team Workout (60min):
With a Partner, split as needed:
100-75-50-25
Calorie Row
Burpees
Alternate Reverse Lunges
-every Partner-Switch, do 5 Partner Wallballs
A) Strength:
Build up to 3 Working-Sets*:
10/10 Single Leg Romanian Deadlift
10/10 Bulgarian Split Squats
8/8 alternating Floor Press
B) Conditioning:
12min AMRAP:
5 Burpees
10/7 Bike or Row
5 Right Arm DB Thruster (22,5/15)
5 Left Arm DB Thruster
Team Workout:
a) 8min for max Lanes: Sled Push Sprint
b) 14 Runden, YGIG / switch every full round:
5m Bear Crawl
5 Slamball to Sprawl (ahafa)
10 Wallballs with Slamball (as high as possible)
15 Lat Rows
5m Bear Crawl
