Programming

Hyrox

Team of 2:
4 Runden,

2:30 Work / 0:30 Rest:
- 20-25 synchro Sit Ups 

in remaining Time:

AMRAP YGIG: Burpees
- 20-25 synchro Air Squats

in remaining Time:

AMRAP YGIG: Jumping Lunges

- 20-25 synchro Push Ups

in remaining Time:

AMRAP YGIG: Knee Raises

WOD

Technique & Barbell Cycling:

Clean & Jerk

8min EMOM:
1 Clean & 2 Jerks 

Conditioning:

Team of 2

YGIG for 6 Rounds:

20/15 cal Bike
15 Hang Power Clean

WOD

Strength:

5 Sets:
5-6 Bench Press @RPE8

Conditioning:

10min AMRAP:
2 Hang Power Snatch
2 Lateral Burpees over Bar

4 Hang Power Snatch
4 Lateral Burpees over Bar

6 Hang Power Snatch

6 Lateral Burpees over Bar

...usw...

Weightlifting (90min)

Clean & Jerk - Technique

WOD

Team Workout:

10 Rounds w/Partner YGIG:

2 Rope Climbs

15 DB Thrusters

20 cal Row

Gymnastics

Skill:

Pull Ups, Pistols

Skill & Conditioning:

a)
20min EMOM for Quality:
- strict Pull Ups
- Hollow Rock into Pistol 

- Arch Hold+Sh.Dislocates
- DB Pullover

b)

10-9-8-7-6-5-4-3-2-1

HR Push Ups

1-2-3-4-5-6-7-8-9-10

Burpee Pull Up

Hyrox

a)
Sled Push Sprints:

2 Teams,

10min for max. Lanes!

b)
Team of 2:
25min AMRAP:
25 Russian Kettlebell Swings

20 Wallballs
15 Burpees To Target
10 Knee To Elbow 

WOD

Strength:

12min AMRAP for Quality:

5 strict Chin Ups

15 Frog Pumps

5/5 Turkish Sit Ups

Conditioning:

3 Runden:

10 HSPU
12 cal Bike
14 DB Snatch

"1000 Calories

Challenge"

With a Running Clock for 34min:

00:00-05:00 AMRAP:

10 cal Row
10 Tuck Ups

-30sec Rest-

5:30-10:30 AMRAP:

10 cal Bike
10 Sprawls

-30sec Rest-

11:00-16:00 AMRAP:

10 cal Ski
10 Jumping Lunges

-2min Rest & REPEAT-

"Go All Out"-Extra:
8x
30sec "Free Choice-Cardio" @High / Full Effort 

30sec @Steady / Easy Pace

Pumping Friday

a)
3 Working-Sets:
5  1 1/4 Front Squat
6-8 Bent over Row
8-10 Dips 

b)
15min EMOM:
- 16-20 altern. Curls
- 15-20 DB Pullover
- 12-16  V-Front Raises

Foundations (90min)

Technique & Practice:

Kettlebells,

Dumbbells & Double Unders

15min EMOM for Quality:
40sec max. effort

KB Snatch 

40sec max. effort

Double Unders
40sec max. effort

Turkish Get Ups

Conditioning:

4 Rounds:
500m row
30 Dumbbell Squat Clean

30 Burpees

Hyrox (90min)

Hyrox (90min)

20min AMRAP:
20 KB Goblet Squats

20 Burpees over KB

20 KB Swings
20 HR Push Ups

500m Row

4min Rest

20min AMRAP:
20 DB Goblet Lunges

20 Burpees to Target

20 DB Snatches
20 V Ups
500m Bike

Hyrox

6 Runden:
16cal Row o. Ski
8 T2B
16 Wallballs
8 Devil Press

WOD

Technique & Barbell Cycling:

Power Snatch

10min EMOM:
1 Muscle Snatch +
1 Snatch Balance (1“paused/bottom)

Conditioning:

„Karabel“
10 Runden:

3 Power Snatch

15 Wallballs

WOD

Strength:

Deadlift 

Conditioning:

5 Runden:
1:30 Work, 1:30 Rest

for max Reps Deadlift

8-10 Burpee Box Jump Over
in remaining Time:

max Reps Deadlift

Weightlifting (90min)

Snatch - Technique

WOD

Team Workout:

20 Runden / YGIG

(switch each exercise):

200m Row
3 Slamball over Shoulder / Sandbag GTOH
6 Slamball Bear Hug Squat / Sandbag FR Squat

Gymnastics

Skill:

Handstand Push Ups

Conditioning:

For Time:
20cal Bike
10 Toes To Rings

5 strict o. deficit kip.HSPU

15cal Bike
10 T2R
10 kip.HSPU

15cal Bike

10 T2R
10 kip.HSPU

20cal Bike

10 T2R

5 strict o. deficit kip.HSPU

Hyrox

Team of 2 / YGIG

(switch for full Rounds)

30min AMRAP:
10 Wallballs
200m/150m Row

10 Burpees over Rower

WOD

Strength:

6 Runden, alle 2:00:
- 8-10 Bench Press (ahap)
- 2 Lanes Sled Pull (ahap)

Conditioning:

5 Runden:
10 Pull Ups
10m Front Rack Lunges

20 Double Unders
10m Front Rack Lunges

"1000 Calories

Challenge"

For Time / Get as far

as you can: 

5000m Echo Bike

or 2300m Row 

-every 5min:
30 Airsquats

30 (incline) Push Ups

30 Sit Ups

Pumping Friday

a)
6 Runden, alle 2:00:
- 8-10 Bench Press (ahap)
- 2 Lanes Sled Pull (ahap)

b)
12min AMRAP:
2 Chin Ups
2 DB (Push) Press
4 Chin Ups
4 DB (Push) Press
6 Chin Ups
6 DB (Push) Press
..usw..
-after each Dumbbell 

(Push) Press-Set: 

5 V-Ups!

Foundations (90min)

Technique & Practice:

"Jerk-Progression &

Barbell-Complex"

12min EMOM:
1 Push Jerk +

1 Split Jerk

Conditioning:

20min AMRAP:
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Shoulder to Overhead

5 Back Squat

Hyrox (90min)

Hyrox (90min)

Team of 2:

Buy In:
100 Burpees into
200 Air Squats

then:
46min AMRAP:
25 Wallballs
25 Air Squats
25 DB Snatches
25 DB Lunges
25 Burpee Box Jumps

25 Butterfly SitUps

500m Row

Hyrox

10 Runden

45sec on, 15sec off:

10-12 Wallballs

amrap weighted Sit Ups

- 1min Rest -

10 Runden

45sec on, 15sec off:

6-8 Burpees

amrap Jumping Lunges

- 1min Rest -

10 Runden

45sec on, 15sec off:

8-10 Russian KBSwings

amrap Box Step Over

WOD

Technique & Barbell Cycling:

Power Clean +

Shoulder To Overhead

Conditioning:

„13.2“

10min AMRAP:

5 Shoulder To Overhead

10 Deadlift
15 Box Jumps

WOD Interm./Adv. (90min)

Technique & Barbell Cycling:

Power Clean +

Shoulder To Overhead

10min EMOM:
1 Power Clean

+ 2 Push Jerk

Conditioning:

„13.2“

10min AMRAP:

5 Shoulder To Overhead

10 Deadlift
15 Box Jumps

WOD

Strength & Skill:

Front Squats,

Pull Ups,

Double Unders

Conditioning:

a)
10min EMOM:

- 10 (C2B) Pull Ups  

- 5 Front Squats

b)

30 - 25 - 20 - 15 - 10
Double Unders

Sit Ups

Weightlifting (90min)

Snatch- +

Clean & Jerk -

Technique

Work Up to a 

Heavy Snatch +

Heavy Clean & Jerk

WOD

Team Workout:

24min AMRAP with Partner:

24 Box Jump Over

24 Power Snatch

24 Overhead Squat

24 Knee To Elbow

24 cal. Bike

Gymnastics

Skill:

Toes To Bar

Conditioning:

10min AMRAP:

1 T2Bar / T2Rings
2 Single Arm Devil Press

2 T2B / T2R
2 Single Arm Devil Press
3 T2B / T2R
2 Single Arm Devil Press
4 T2B / T2R
..usw..

Hyrox

Team of 2:

50 - 40 - 30 - 20 - 10

DB Power Snatch
DB FR Reverse Lunges

Start with & EMOM:

5 Synchronized Burpees

WOD

Strength:

3 Runden:

8-10 Toes Elevated RDL

8-10 Reps/Side One Arm Row
8-10 Z-Press

Conditioning:

500m Row
30 deficit Push Ups
750m Row
20 Hand Release Push Ups

1000m Row
10 Push Ups

"1000 Calories

Challenge"

With a Running Clock

for 44min:

0-5min AMRAP:

10cal Row
10 Step Ups

-20sec Rest-

5-10min AMRAP:

10cal Bike
10 Box Dips

-20sec Rest-

10-15min AMRAP:

100m Run
10 Box Jumps

-20sec Rest-

15-20min AMRAP:

10m Sled Push
10 Tuck Ups

-2min Rest & REPEAT-

Pumping Friday

a)
2x
4 Lanes Monster Walk
20 Cossack Squats

b)
3 Working-Sets for Quality:
8/8 Single Leg Hip Thrust
8/8 Bulgarian Split Squat 

c)
alle 75sec für 9 Sets:
- 15-20 Lat Push Downs
- 10-12  Hammer Curls
- 20m  Mixed Hold Carry 

Foundations (90min)

Technique & Practice:

"Deadlift & Hinge"

Strength: 

a)

Deadlift

Work Up to a heavy Set of 5

b)

3 Runden:

8/8 One Leg Hip Thrust

8/8 Bulgarian Split Squat

8/8 One Arm Row

Conditioning:

15min. AMRAP:

10 Devil Press

20m Off Set Carry

40 Double Unders

Hyrox (90min)

Hyrox (90min)

a)
Tabata (8x20sec on,10sec off)

Bike

b)
30 - 25 - 20 - 10

Calories / Row

Burpees over Rower

Wallballs

Hyrox

5 Rounds:

500m Row o. Ski 

30 Lateral Burpees over Weight
20 double KB Walking Lunges 

10 Lanes Farmers Carry

WOD

Technique & Barbell Cycling:

Snatch

Conditioning:

4x 4min AMRAP:

3 Hang Power Snatch  

6 Overhead Squats
9 Lateral Burpees over the Bar

12 Pull Ups

- 2min Rest -

WOD Interm./Adv. (90min)

WOD

Silvester - Special (90min):

„12/31“

Buy In:

365m Row o. Ski 

then:
31 Push Press
31 Pull Ups

31 Power Clean
31 Sit Ups
31 Push Ups
31 T2B/Knee Raises

31 Box Jumps

31 Back Squats
31 Unbroken Double Unders

31 Wallballs
31 Burpees
31 Lunges
then:
365m Row o. Ski

Weightlifting (90min)

Join the Special-Class or "Rest"  :)

WOD

Team Workout:

30min AMRAP with Partner:

4 Rope Climbs
20 DB Renegade Row
20 OH Reverse Lunges 

10 V-Ups

Gymnastics

Skill:

Handstand Push Up, One Leg Squat

Conditioning:

15min AMRAP:
2 - 4 - 6 - 8 - 10 - .. add 2 Reps

Handstand Push Up

Pistols
Calories Bike o. Ski

Hyrox

5 Rounds:

3min on / 1min off:

10 double DB Devil Press
20 weighted Russian Twist
in remaining time,

amrap: Hanging Knee Raises

- 1min Rest -

5 Rounds:

3min on / 1min off:

30 Goblet Squats (17.5/12.5)
15 Box Jumps
in remaining time,

amrap: Mountain Climbers

WOD

Strength:

Tempo Back Squats 

4 Sets, alle 4min:
- 8 Reps @RPE7
- 6 Reps @RPE8
- 4 Reps @RPE9
- max unbroken NORMAL Reps @first weight

Conditioning:

5 Rounds:

50 Double Unders

10 Hang Cluster

Hyrox

Team Workout:

Team of 2:

50 Sprawls
100 T2B / Knee Raises

50 Sprawls
100 Russian KB Swings

50 Sprawls

100 Wallballs

50 Sprawls

100 Pull Ups

50 Sprawls

Foundations (90min)

Technique & Practice:

"Push & Pull"

Bench Press
- work up to a heavy Set of 5 -

Conditioning:

a)

12 - 10 - 8 - 6 - 4

DB Floor Press

Pull Ups

b)

20min AMRAP:

20cal Row 

20m Sled Push
20cal Row 

20m Sled Push

Hyrox (90min)

Hyrox (90min)

7 Rounds:

2min Bike

20 Wallballs

10 V Ups

- 3min Rest -

7 Rounds:

2min Row
20 DB Snatches

10 Air Squats

Hyrox

36min EMOM:

- Sled Push

- Rope Climb 

- KB Swings 

- Wallballs

- Burpee Box Jump

- Rest

WOD

Technique & Barbell Cycling:

Power Clean +

Shoulder To Overhead

Conditioning:

20min AMRAP,

YGIG with Partner:

Partner 1:
3 Power Clean +
3 Front Squat +
3 STOH +
3 Burpees over Bar 

then
Slamball Carry to Partner

Partner 2:
Next Round

(Complex + Slamball Carry)

WOD Interm./Adv. (90min)

Technique & Barbell Cycling:

Power Clean +

Shoulder to Overhead

Conditioning:

20min AMRAP,

YGIG with Partner:

Partner 1:
3 Power Clean +
3 Front Squat +
3 STOH +
3 Burpees over Bar 

then
Slamball Carry to Partner

Partner 2:
Next Round

(Complex + Slamball Carry)

Strength-Extra:

3 Rnds for Quality:

8-10 Z-Press Press
8-10 One Arm Row
8-10 Front Foot elevated Split Squats 

WOD

X-Mas-Special (90min):

12 Days of X-Mas:

1 (Bar) Muscle Up
2 Power Snatch (40/30)
3 Burpees over Bar (lateral)

4 Toes To Bar / Rings
5 Handstand Push Ups
6 Hang Power Clean (40/30)

7 Box Jumps
8 Pistols
9 Tuck Ups

10 Walking Lunges

11 Wallballs
12 Double Unders

Weightlifting (90min)

Join the Special-Class or "Rest"  :)

WOD

Team Workout X-Mas-Special (90min):

60min AMRAP,

YGIG with Partner

(switch after each full round):

10/7cal Bike
5 DB Burpee Box Step Overs 

15 Wallballs
10m Burpee Broad Jump

Gymnastics

Skill:

"Rest" ;) or....

Conditioning:

Hyrox

....enjoy the Special Class :)

WOD

Strength:

Tempo Bench Press 

Set 1-5: 3 Reps (2sec down)

Set 6: max. Reps @ normal Tempo

Conditioning:

12min AMRAP:

8 DB Power Snatches 

8 DB One Arm OH Lunges
8 DB Power Snatches  

8 DB One Arm OH Lunges

40 Double Unders

Hyrox

Team Workout:

With a Partner / split as needed:

800m Row o. Ski

4 Runden:
4 KB / DB Romanian Deadlift 

8 Weight Facing Burpees

800m Row o. Ski

4 Runden:
8 Goblet Lunges  

16 (weighted) Sit Ups

800m Row o. Ski

4 Runden:
12 Pull Ups / Ring Rows

24 Wallballs

800m Row o. Ski

Foundations (90min)

Technique & Practice:

Barbell- & Dumbbell-Cycling

a)

10min. EMOM:
1 Hang Snatch High Pull +

1 Hang Power Snatch +

1 Overhead Squat

b)

10min. EMOM:
1 Hang Pause Power Clean + 

1 Front Squat +

2 Shoulder To Overhead

Conditioning:

20min. AMRAP:

10 DB Hang Power Snatch
10 One Arm OHS
10 DB Facing Burpees
10 double DB Hang Clean
10 Front Rack Reverse Lunges

10 DB Facing Burpees

Hyrox (90min)

Hyrox (90min)

In Teams of 2:

12min AMRAP:

Row for max. Calories

every 2min:
10 synchronized Burpees

-3min Rest-

12min AMRAP:

10 DB Lunges
15 DB Push Press
20 DB Deadlifts
every 2min:
15 synchronized Air Squats

-3min Rest-

12min AMRAP:

5 synchronized DB Thruster

10 synchronized DB Snatches

15 Sit Ups
every 2min:
10 Wallballs

-3min Rest-

12min AMRAP:

Bike for max. Calories

every 2min:
6 Thruster

Hyrox

3 Runden

8min max Effort: (10sec Rest inbetween Movements)

60sec WallBalls

60sec Russian KB Swings

60sec Box Step Overs

60sec Burpees

400/500m Row

Rest for remaining time

WOD

Technique

Snatch

Conditioning

"Mini Kalsu" - TC: 15min

For Time:

50 Thruster

Start & EMOM: 5 Burpees

WOD Interm./Adv. (90min)

Technique

Snatch

Conditioning

"Kalsu" - TC: 30min

For Time:

100 Thruster

Start & EMOM: 5 Burpees

WOD

Strength

Tempo Bench Press

Conditioning

3 Runden - TC: 20min

500/400m Row

10 Deadlifts

20 Box Jumps

Weightlifting (90min)

Clean & Jerk

WOD

Team Workout

2 Runden with a Partner:

70/50cal Bike or 1500/1000m Row

50 sync Burpees

40 Db Cluster

30 sync Burpees

20 C2B

Gymnastics

Skill

One Leg Squat/ Pistol Progression, Handstand

Conditioning:

10min AMRAP:

5 Box Jump Over

5 inverted or reverse Burpees

-1min Rest-

10min AMRAP:

2-4 Wall Walks

10-12 False Grip Ring Rows

Hyrox

10 Runden

10 Plate facing Sprawls

10 Plate Squats

10 HR Push Ups

10 Plate Sit Ups

WOD

Strength:

Tempo Front Squat

Conditioning:

5 Runden

5 Devil Press

10 T2B

30 Double Unders

Hyrox

Team Workout

35min AMRAP YGIG:

50 Pull Ups

400m Row or Ski or 20cal Bike

50 Push Ups

400m Row or Ski or 20cal Bike

100 Lunges

400m Row or Ski or 20cal Bike

150 Goblet Squats

400m Row or Ski or 20cal Bike

100 Lunges

400m Row or Ski or 20cal Bike

50 Push Ups

400m Row or Ski or 20cal Bike

Foundations (90min)

Skill & Practice

Headstand, Handstand, One Leg Squat

Conditioning:

20min AMRAP:

5 Wall Walks

10 Pistols

10 Pull Ups

Hyrox (90min)

Hyrox (90min)

12 Days of Christmas Hyrox Edition:

For Time, adding one movement each Round:

1 Wall Walk

2 KB Deadlift

3 KB Thruster

4 Lanes Off Set Carry

5 Gorilla Rows p/side

6 HR Push Ups 

7 Tuck Ups

8 Burpees To Target

9 T2B / Knee Raises 

10 Lanes Shuttle Run

11 Box Step Overs (zu+Weight)

12 (9) Cal.Bike (20/13Cal. Row o. Ski)

Hyrox

5 Rounds:

500m Row o. Ski 

30 Lateral Burpees over Weight
20 double KB Walking Lunges 

10 Lanes Farmers Carry

WOD

Technique & Barbell Cycling:

Snatch

Conditioning:

4x 4min AMRAP:

3 Hang Power Snatch  

6 Overhead Squats
9 Lateral Burpees over the Bar

12 Pull Ups

- 2min Rest -

WOD Interm./Adv. (90min)

WOD

Silvester - Special (90min):

„12/31“

Buy In:

365m Row o. Ski 

then:
31 Push Press
31 Pull Ups

31 Power Clean
31 Sit Ups
31 Push Ups
31 T2B/Knee Raises

31 Box Jumps

31 Back Squats
31 Unbroken Double Unders

31 Wallballs
31 Burpees
31 Lunges
then:
365m Row o. Ski

Weightlifting (90min)

Join the Special-Class or "Rest"  :)

WOD

Team Workout:

30min AMRAP with Partner:

4 Rope Climbs
20 DB Renegade Row
20 OH Reverse Lunges 

10 V-Ups

Gymnastics

Skill:

Handstand Push Up, One Leg Squat

Conditioning:

15min AMRAP:
2 - 4 - 6 - 8 - 10 - .. add 2 Reps

Handstand Push Up

Pistols
Calories Bike o. Ski

Hyrox

5 Rounds:

3min on / 1min off:

10 double DB Devil Press
20 weighted Russian Twist
in remaining time,

amrap: Hanging Knee Raises

- 1min Rest -

5 Rounds:

3min on / 1min off:

30 Goblet Squats (17.5/12.5)
15 Box Jumps
in remaining time,

amrap: Mountain Climbers

WOD

Strength:

Tempo Back Squats 

4 Sets, alle 4min:
- 8 Reps @RPE7
- 6 Reps @RPE8
- 4 Reps @RPE9
- max unbroken NORMAL Reps @first weight

Conditioning:

5 Rounds:

50 Double Unders

10 Hang Cluster

Hyrox

Team Workout:

Team of 2:

50 Sprawls
100 T2B / Knee Raises

50 Sprawls
100 Russian KB Swings

50 Sprawls

100 Wallballs

50 Sprawls

100 Pull Ups

50 Sprawls

Foundations (90min)

Technique & Practice:

"Push & Pull"

Bench Press
- work up to a heavy Set of 5 -

Conditioning:

a)

12 - 10 - 8 - 6 - 4

DB Floor Press

Pull Ups

b)

20min AMRAP:

20cal Row 

20m Sled Push
20cal Row 

20m Sled Push

Hyrox (90min)

Hyrox (90min)

7 Rounds:

2min Bike

20 Wallballs

10 V Ups

- 3min Rest -

7 Rounds:

2min Row
20 DB Snatches

10 Air Squats