Workout of the Day

WOD

On the 2:30 minutes for 5 rounds do:

4-6 reps Deadlift 

6 rounds for time of:

5 Slamball Cleans 

10 meter Slamball-Carry with Slamball in

Bearhug

10 meter walking Lunges with Slamball in

Bearhug

HYROX

2 rounds of 3 minutes work / 1 Minute break

1) 40 meter Sled Push (should be heavy) +

amrap mountain climbers in remaining time

2) amrap 5 Pull-ups + 10 Push-ups

3) 20 reps double KB Deadlifts + amrap farmers carry

4) 30/21 calories Bike + amrap Sandbag

reverse Step Lunges

HYROX (90Min)

Team of 2 for time / I go, you go

100 calories Row

50 double DB Devil Press 

100 calories Bike

100 plate Clean & Jerk 

100 calories Ski

150 russian KB-Swings 

100 Burpees

200 Wall-Ball-Shots

HYROX (60Min)

Team of 2 for time / I go, you go

50 calories Row

40 double DB Devil Press 

50 calories Bike

80 plate Clean & Jerk 

50 calories Ski

120 russian KB-Swings 

50 Burpees

160 Wall-Ball-Shots

6 Runden 10 Minuten work / 2 Minuten rest

1) EMOM 10: 1) 15/11 calories Row 2) 10 Burpees

2) amrap10: 10m Sled Pull + 15 Tuck-ups

3) EMOM 10: 1) 12/9 calories Bike 

4) amrap10: 10/7 calories Ski + 10 Wall-Ball-Shots 

5) EMOM 10: 1) 5 reps Deadlift 2) 10 Box-Jumps

6) amrap10: 10 Ring-Rows + 10 double DB hang Clean & Jerk

HYROX (60Min)

6 Runden 6 Minuten work / 1 Minuten rest

1) EMOM 6: 1) 15/11 calories Row 2)10 Burpees

2) amrap6: 10m Sled Pull + 15 Tuck-ups

3) EMOM 6: 1) 12/9 calories Bike + 10

4) amrap6: 10/7 calories Ski + 10 Wall-Ball-Shots 

5) EMOM 6: 1) 5 reps Deadlift 2) 10 Box-Jumps

6) amrap6: 10 Ring-Rows + 10 double DB

hang Clean & Jerk

Snatch practice

12 minutes AMRAP:

30 Double Unders

15 Wall Balls 

20 Double Unders

10 Toes to bar

HYROX (60Min)

A)

For time:

150 Wall-Ball-Shots 

OTM 5 Burpees

B)

EMOM 15

1) 12/9 calories Ski

2) 20 Tuck-ups

3) 20 meter Sled Pull

Team of 2 / I go you go / For time:

100 calories Bike / change whenever you like

6 rounds of DT / Partner has to finish whole round before change

100 calories Row / change whenever you like

6 rounds of DT / Partner has to finish whole round before change

1 round of DT is 12 Deadlift + 9 Hang-Power-Clean + 6 Shoulder to Overhead

HYROX (60Min)

Team of 2 for time:

100 calories Bike / change whenever you

like

6 rounds of double DB DT / Partner has to

finish whole round before change

100 calories Row / change whenever you

like

6 rounds of double DB DT / Partner has to

finish whole round before change

1 round of DB DT is 12 DB Deadlift + 9 DB

Hang-Power-Clean + 6 DB Shoulder to

Overhead

WEIGHTLIFTING 18 Uhr

A)

Squat Clean & Split Jerk üben

B)

OT 90 seconds for 10 rounds do:

1 Clean Pull + 1 Squat Clean + 1 Shoulder

to Overhead

WEIGHTLIFTING 19 Uhr

A)

Snatch üben

B)

OT 90 seconds for 10 rounds do:

1 Snatch Pull + 1 Squat Snatch

Squat Clean & Split Jerk practice

Every 3 minutes x 4 rounds:

30 russian KB-Swings 

15 Burpees

5 Muscle-ups

HYROX (60Min)

42 rounds of 45 seconds amrap work / 15

seconds break

1) mountain climbers

2) calories Ski

3) Sled Pull

4) Battlerope + reverse Step Lunges

5) Russian Twist with DB or Plate

6) 10 Push-ups + 5 Burpees

In Teams of 2:

35 minutes running clock…

2 rounds:

50 cal row

50 reps DB Push-Press 

immediately into:

2 rounds:

50 Burpees

500 meter Ab-rolls on rower

immediately into:

2 rounds:

50 Pull-ups

150 Double Unders

immediately into:

200 Russian Twists with 1 DB

HYROX (60Min)

Team of 2:

1km run (both)

400 meter KB suitcase Carry (change

whenever you like)

1km run (both)

100 Burpees while Partner does plank hold

1km run (both)

400 meter walking Lunges with plate

Gymnastics:

A)

a.

3 rounds:

10 Kip Swings spotted by a partner

- no rest, just switch -

3 rounds:

5 Bar Kip + Toes Up + Glute Squeeze

- rest 30 Sec. -

3 rounds:

5 Half Kipping Pull Up w/Hold on Top (2

Sec.) spotted by a partner

- no rest, just switch –

b.

Accumulate 30-50 (Half) Kipping Pull Ups

TC: 6 Min.

B)

3-4 rounds:

10 Single Arm KB Bent Over Row right

10 Single Arm KB Bent Over Row left

30 Sec. AMRAP empty BB Strict Press

60 Sec. Elbow Plank Hold

EMOM 10:

Death by Power-Cleans 

2 rounds for time:

50 DB Box-Step-ups 

40 DB Hang-Power Snatches 

30/20 calories bike or row

HYROX (60Min)

Buy-In: 100 Butterfly Sit-ups + 1km run

then

5 rounds of:

50m left Arm Farmers Carry 

15 left Arm Kettlebell-Swings

50m right Arm Farmers Carry

15 right Arm Kettlebell-Swings

then

Buy-out: 50 Burpees + 1km run

HYROX (90Min)

3 Rounds of:

4 minutes amrap

10/7 cal bike

20 alternating reverse Step Lunges with Sandbag 

4 minutes amrap

10/7 cal Row

10 Pull-ups or Body rows

4 minutes amrap

10/7 cal Ski

10 Push-ups

4 minutes amrap

20 meter Sled Push

10 Burpees

HYROX (60Min)

2 rounds of:

4 minutes amrap

10/7 cal bike

20 alternating reverse Step Lunges with

Sandbag 

4 minutes amrap

10/7 cal Row

10 Pull-ups or Body rows

4 minutes amrap

10/7 cal Ski

10 Push-ups

4 minutes amrap

20 meter Sled Push

10 Burpees

A)

EMOM 16:

1) 40 seconds plank hold

2) 5 reps heavy barbell Deadlift 

3) 40 seconds hollow rock hold

4) 10 reps seated double DB strict Press 

B)

16 minutes amrap of:

250 meter Row

25 meter Burpee Broad Jumps

25 Sit-Ups

C)

16 minutes amrap of:

400 meter run

20 Wall-Ball-Shots 

15 Box-Jumps

HYROX (60Min)

A)

16 minutes amrap of:

250 meter Row

25 meter Burpee Broad Jumps

25 Sit-Ups

B)

16 minutes amrap of:

400 meter run

20 Wall-Ball-Shots 

15 Box-Jumps