Workout of the Day

WOD

„Rowing Murph“

Team of 2 for time:

3 km row

100 Pull-ups

200 Push-ups

300 Air-Squats

3 km row

Hyrox

2 rounds for time: of

40/30 cal Row

50 KB Goblet Lunges 

40/30 cal Ski

50 Hand-Release Push-ups

40/30 cal Bike

50 Wall Balls 

Gymnastics

A) Krähe üben

Übergang aus Krähe zu Pike Handstand hold

mit Füßen auf der Box.

5 Runden:

- 15 reps elevated feet ring row

- Handstand walk around Box. 1 round

clockwise + 1 round counter clockwise

- 20 reps Hollow Rock

B) Strict Press Drill

3 rounds without break

30 seconds slow strict press + 30 seconds

fast strict press + 30 seconds hold with

straight arms.

Hyrox

A)

On the 2 minutes for 5 rounds

5 Back Squats @ RPE 8–9

(Alternativ: Front Squat mit schweren DBs oder KBs)

B)

For Time:

40/30 calories of choice

60 Deadlifts 

50 lateral Burpees over the bar

60 Walking Lunges with DBs 

40/30 calories of choice

Hyrox (90Min)

OT 3 minutes for 5 rounds each Station 

1) 25 Wall-Ball-Shots + 40 meter Sled Push
2) 20 calories Ski + 20 reps Tuck-ups
3) 20 calories row + 15 reps KB-Deadlift
4) 15 calories Bike + 40 alternating jumping Lunges

Hyrox (60Min)

OT 3 minutes for 3 rounds each Station 

1) 25 Wall-Ball-Shots + 40 meter Sled Push
2) 20 calories Ski + 20 reps Tuck-ups
3) 20 calories row + 15 reps KB-Deadlift
4) 15 calories Bike + 40 alternating jumping Lunges

Hyrox (90Min)

8 Stationen / 6 Minuten Arbeit / 1 Minute Pause

amrap calories SkiErg

amrap calories Row

amrap calories Bike

amrap Sandbag walking Lunges 

amrap russian KB Swings 

amrap Burpees

amrap Wall Balls 

amrap 10 reps Ring-rows + 10 reps Hand release Push-ups

Hyrox (60Min)

8 Stationen / 4 Minuten Arbeit / 1 Minute Pause

amrap calories SkiErg

amrap calories Row

amrap calories Bike

amrap Sandbag walking Lunges 

amrap russian KB Swings 

amrap Burpees

amrap Wall Balls 

amrap 10 reps Ring-rows + 10 reps Hand release Push-ups

Hyrox (90Min)

8 Stationen / 6 Minuten Arbeit / 1 Minute Pause

amrap calories SkiErg

amrap calories Row

amrap calories Bike

amrap Sandbag walking Lunges 

amrap russian KB Swings 

amrap Burpees

amrap Wall Balls 

amrap 10 reps Ring-rows + 10 reps Hand release Push-ups

Hyrox (60Min)

8 Stationen / 4 Minuten Arbeit / 1 Minute Pause

amrap calories SkiErg

amrap calories Row

amrap calories Bike

amrap Sandbag walking Lunges 

amrap russian KB Swings 

amrap Burpees

amrap Wall Balls 

amrap 10 reps Ring-rows + 10 reps Hand release Push-ups

Hyrox (90Min)

8 Stationen / 6 Minuten Arbeit / 1 Minute Pause

amrap calories SkiErg

amrap calories Row

amrap calories Bike

amrap Sandbag walking Lunges 

amrap russian KB Swings 

amrap Burpees

amrap Wall Balls 

amrap 10 reps Ring-rows + 10 reps Hand release Push-ups

Hyrox (60Min)

8 Stationen / 4 Minuten Arbeit / 1 Minute Pause

amrap calories SkiErg

amrap calories Row

amrap calories Bike

amrap Sandbag walking Lunges 

amrap russian KB Swings 

amrap Burpees

amrap Wall Balls 

amrap 10 reps Ring-rows + 10 reps Hand release Push-ups

Hyrox (90Min)

8 Stationen / 6 Minuten Arbeit / 1 Minute Pause

amrap calories SkiErg

amrap calories Row

amrap calories Bike

amrap Sandbag walking Lunges 

amrap russian KB Swings 

amrap Burpees

amrap Wall Balls 

amrap 10 reps Ring-rows + 10 reps Hand release Push-ups

Hyrox (60Min)

8 Stationen / 4 Minuten Arbeit / 1 Minute Pause

amrap calories SkiErg

amrap calories Row

amrap calories Bike

amrap Sandbag walking Lunges 

amrap russian KB Swings 

amrap Burpees

amrap Wall Balls 

amrap 10 reps Ring-rows + 10 reps Hand release Push-ups