Workout of the Day

WOD

„Durante Ab-Challenge“

5 rounds of:

10 hollow rock

10 v-ups

10 tuck-ups

10 sec. hollow hold

1 minute rest

20 minutes amrap of:

10 Burpees

20 wall ball shots 

30 calories row/bike

40 Kettlebell-Swings 

50 DU

HYROX

2 minutes work / 60 seconds break for 12

rounds

A) amrap 5 Devil Press 

+ 10 Front Squats 

B) amrap 10/7 calories Ski + 10 Push-ups

C) amrap 10 russian KB-Swings + 10

Burpees

D) amrap walking Lunges with Sandbag

HYROX (90Min)

A)

EMOM 12:

1) 3-4 reps Deadlift RPE 8

2) 15-20 Tuck-ups

B)

For Time:

400 meter Run

20 Burpees

600 meter Run

40 Wall Ball Shots 

800 meter Run

60 Sandbag Lunges 

1,000 meter Run

60 Sandbag Lunges 

800 meter Run

40 Wall Ball Shots 

600 meter Run

20 Burpees

400 meter Run

Time cap 50 Minuten

HYROX (60Min)

For Time:

200 meter Run

20 Burpees

400 meter Run

40 Wall Ball Shots 

600 meter Run

60 Sandbag Lunges 

800 meter Run

60 Sandbag Lunges 

600 meter Run

40 Wall Ball Shots 

400 meter Run

20 Burpees

200 meter Run

HYROX (90Min)

A)

10 minutes amrap Sled Pull

B)

For time:

1 km run

3 rounds of:

30 reps plate Clean & Jerk 

60 Air-Squats

1 km run

C)

OT 2 minutes do 5 rounds of 50 meter Sprint.

HYROX (60Min)

A)

For time:

1 km run

3 rounds of:

30 reps plate Clean & Jerk 

60 Air-Squats

1 km run

B)

OT 2 minutes do 5 rounds of 50 meter

Sprint.

WOD

15 minutes amrap:

20 alternating DB Curls

20 meter DB Cross Body Carry

15 Supine Crush Grip DB Tricep Extensions

15 minutes amrap of:

5 Burpees

10 Wall-Ball-Shots 

20 DU

HYROX

A)

EMOM 12:

1) 3 reps Deadlift RPE8

2) 12/9 calories of choice

B)

5 rounds for Time

25 meter Farmer's Carry 

25 meter Walking Lunges 

25 russian Kettlebell Swings 

25 Goblet Squats

WOD

15 minutes amrap:

15 Rower Hamstring Curl on Bench

15 Bent over reverse DB Fly (optional

Scheiben nutzen)

15 Tuck-ups

Wednesday 240424

Complete as many reps as possible in 12

minutes:

4 wall walks

8 chest-to-bar pull-ups

12 single-dumbbell overhead walking lunges

HYROX 

3 rounds for time of:

20 DB Thrusters 

400 meter run

20 DB Clean & Jerk 

400 meter run

20 alternating Hang DB Snatches 

400 meter run

2 minutes break

WEIGHTLIFTING

Squat Clean & Split Jerk üben

EMOM 10

2 reps squat clean

WOD 

OT 90 seconds for 5 rounds each:

1) 12 Dual DB Prone Row

2) 20 Alternating Band Assisted Pistols

10 rounds for time of:

5 Deadlifts 

10 Push-ups

Time cap: 12 Minuten

HYROX

10 minutes EMOM:

Odd: 15/11 cal row

Even: 10 Burpees over the rower

10 minutes EMOM:

Odd: 30 russian twist with slam ball

Even: 15/11 calories ski or bike

10 minutes EMOM:

Odd: 20 russian Kettlebell-Swings 

Even: 20 lateral jumps over Kettlebell

Rest 3 minutes between each Section

HYROX 90Min

A)

EMOM 25:

1) 20 meter Sled Pull

2) 12/9 calories Bike

3) 15 V-ups or 20 Tuck-ups

4) 15 reps Hand release Push-ups

5) 15/11 calories Row

B)

Team of 2 / 20 rounds for time of:

10 reps double DB Deadlift 

10 reps double DB Thrusters

10 reps Step-ups with 1 DB

Time Cap: 40 minutes / I go, you go for full rounds

WOD

15 minutes amrap:

10 reps each side Single Leg DB Hip Thrusts

15 reps narrow Grip Lat Pulldown

10 reps reverse snow angels with 1,25kg

plate / 5 reps clockwise + 5 reps counter

clockwise

12 minutes amrap of:

3 muscle-ups or 6 C2B Pull-ups

5 DB-Clean & Jerk 

7 calories bike or row

HYROX

A)

EMOM 12:

1) 4 reps Back-Squat RPE8

2) 10 reps Box-Jumps

B)

For Time:

800 meter Run

10 rounds of:

5 Pull-ups or Chin-ups

10 Push-Ups

15 Air-Squats

800 meter Run

Time Cap: 25 minutes

HYROX (90Min)

Team of 2 for time:

150 double DB Thrusters Partner does plank

150 cal of choice partner does hollow rock

150 Sandbag Lunges partner does flutter kicks

100 box jumps partner does dead hang

100 sit ups partner does superman hold

100 push-ups partner does burpees

50 pull ups partner does active squat hold

50 Devil Press partner does mountain climbers

500 meter farmers carry (I go, you go)

HYROX (60Min)

Team of 2 for time:

100 double DB Thrusters 

Partner does plank

100 cal of choice partner does hollow rock

100 Sandbag Lunges partner

does flutter kicks

75 box jumps partner does dead hang

75 sit ups partner does superman hold

75 push-ups partner does burpees

50 pull ups partner does active squat hold

50 Devil Press partner does

mountain climbers

500 meter farmers carry (I go, you go)

HYROX (90Min)

Team of 2 for time:

2 km row

150 synchro russian KB-Swings 

100 synchro Plate Clean & Jerk 

75 synchro Burpees

2 km row

150 synchro DB-Goblet-Squats 

100 synchro Tuck-ups

75 synchro 1 arm Hang-DB-Snatches

HYROX (60Min)

Team of 2 for time:

1,5 km row

100 synchro russian KB-Swings 

75 synchro Plate Clean & Jerk 

50 synchro Burpees

1,5 km row

100 synchro DB-Goblet-Squats 

75 synchro Tuck-ups

50 synchro 1 arm Hang-DB-Snatches