Workout of the Day

WOD

Find your 1 RM Deadlift

5 Minutes AMRAP

5 Power Cleans 

6 HSPU

-2 min rest

4 Minutes AMRAP

5 Cleans

5 HSPU

-2 min rest

3 Minutes AMRAP

5 Cleans

4 HSPU

HYROX

10 minutes AMRAP:

3-6-9-12-15-18-etc

Burpees

Double DB Thrusters 

– 2 Minutes rest

10 minutes AMRAP:

10 Box-Dips

8 Ring rows

- 2 Minutes rest

10 minutes AMRAP:

20 jumping lunges

10 calories Ski

HYROX (90Min)

Team of 2

Buy in: 1 km run / both

50-40-30-20-10 reps of

double KB Deadlift / You go, I go

synchro russian Kettlebell Swings

Double KB Front Squats while Partner does Plank hold

Buy-out: 1 km farmers carry with KBs

HYROX (60Min)

Team of 2 for time:

50-40-30-20-10 reps of

double KB Deadlift / You go, I go

synchro russian Kettlebell Swings

Double KB Front Squats while Partner does

Plank hold

Team of 2:

Endurance „Murph“

1 mile Run

100 Burpees

200 calories of choice

300 Single-unders (Double-unders optional)

1 mile Run

Time-Cap 50 minutes

HYROX (60Min)

Team of 2:

Endurance „Mini-Murph“

1 km Run

100 Burpees

150 calories of choice

200 Single-unders (Double-unders optional)

1 km Run

Time-Cap 40 minutes

EMOM 15

1) 10 reps Elevated Kettlebell-Squats on Box

2) 10 reps seated See Saw Press with DBs

or KBs 

3) 10 reps Body row

5 rounds for time of:

50-ft dumbbell front-rack lunge

25 pull-ups

HYROX (60Min)

10 rounds for time of:

10 Burpees

15 Squat-jumps with Medball

100 meter Sprint

1 Minute break

CrossFit Hero WOD Eleanor

For time:

1 mile run

100 reps Devils Press 

1 mile run

HYROX (60Min)

Team of 2 for time:

50 synchro Devil Press 

1km run

100 Burpees while Partner does Plank hold

1km run

50 synchro Devil Press

1km run

WEIGHTLIFTING 18 Uhr

A)

Snatch üben

B)

OT 90 seconds for 10 rounds do:

2 reps Hang-Power-Snatch + 1 rep

Overhead Squat

WEIGHTLIFTING 19 Uhr

A)

Squat Clean & Split Jerk üben

B)

OT 90 seconds for 10 rounds do:

2 reps Hang-Power-Clean + 1 rep Front

Squat

15 minutes amrap:

10 reps Dumbbell Deficit Push to Gorilla Row

10 reps Dumbbell Romanian Deadlift

20 reps Dual Dumbbell Hollow Flutter

Complete as many rounds as possible in 12

minutes of:

7 box jumps

14 russian kettlebell swings

HYROX (60Min)

50 plate clean & Jerk 

40 Burpees on plate

400 meter Run

40 plate Clean & Jerk

30 Burpees on plate

400 meter run

30 Plate Clean & Jerk

20 Burpees on plate

400 meter run

20 Plate Clean & Jerk

10 Burpees on plate

400 meter run

Time cap: 40 minutes

35 minutes running clock…

2 rounds:

25 Cal Bike / Row

25 Deadlifts 

immediately into:

2 rounds:

25 Cal Row / Bike

25 Wall Balls 

immediately into:

2 rounds:

25 Burpees

25 OHS with a Barbell

HYROX (60Min)

60 seconds work / 30 seconds break for 20

rounds

1) DB Box Step-ups with 1 DB 

2) amrap 5 reps Deadlift + 5 lateral Burpees over the Bar

3) amrap Battlerope + reverse Step Lunges

4) 10 heavy Wall-Ball Shots + amrap russian Twist with Wall-Ball

Gymnastics:

A)

Practice 45 Sec. | Rest 15 Sec. x 9:

1) Jump Hollow/ Arch

2) Knees Up

3) Hips to Bar

B)

5 rounds:

10 Box Front Dips

12 Double KB Gorilla Row

15 KB Swings

C)

Finisher:

Accumulate 50 banded Lat Pulldowns

15 minutes amrap:

10 reps Supinated Bent over row 

15 reps Ring Rollout

10 reps Reverse snow angels 

3 rounds of:

10 Toes to bar

5 Squat-Cleans 

1 minute break

1 minute amrap calories row/bike

2 minute break

2 rounds of:

10 T2B

5 Squat-Cleans

1 minute break

1 minute amrap calories bike/row

HYROX (60Min)

A)

amrap 10:

10 double DB Thrusters 

12/9 calories Ski

2 minutes break

B)

amrap 10:

15 box-jumps

15 v-ups

2 minutes break

C)

amrap 10:

12/9 cal Airdyne

20 alternating reverse Step Lunges with

Sandbag

Team of 2 for time:

10 rounds of: I go, you go for full rounds

10 double DB or KB Front Squats + 10/7 calories Bike Sprint

1 km run / both

10 rounds of: I go, you go for full rounds

20 double DB or KB walking Lunges + 100 meter farmers carry

1 km run / both

10 rounds of: I go, you go for full rounds

10 Pull-ups or horizontal Body rows + 10 double DB Bench-Press AHAP

1 km run / both

HYROX (60Min)

Team of 2 for time:

10 rounds of: I go, you go for full rounds

10 double DB or KB Front Squats + 10/7 calories Bike Sprint

1 km run / both

10 rounds of: I go, you go for full rounds

20 double DB or KB walking Lunges + 100 meter farmers

carry

1 km run / both

A)

EMOM 15

1) 5 reps Barbell Back-Squat 

2) 12/9 calories Bike or Row

B)

Team of 2 for time:

Buy-In: 200 Abmat-Sit-ups

50 synchro plate Clean & Jerk 

75 synchro Air-Squats

100 synchro Burpees

75 synchro Air-Squats

50 synchro plate Clean & Jerk

Buy-Out: 1km run

HYROX (60Min)

Team of 2 for time:

Buy-In: 200 Abmat-Sit-ups

50 synchro plate Clean & Jerk 

75 synchro Air-Squats

100 synchro Burpees

75 synchro Air-Squats

50 synchro plate Clean & Jerk

Buy-Out: 1km run