Programming

Workouts Montag 21.04.2025

Hyrox-Oster-WOD

With a Partner for 63min:


E9MOM, 1000/800m Row o.

50/40cal Echo Bike
in remaining Time, AMRAP:


-YGIG Slamballs
-Burpees, Partner holds Plank Position

-Ring Rows, Partner holds Active Hang

-YGIG Sled Push
-Synchron Reverse Lunges
-Partner MB Sit Ups
-Partner Wallballs

WOD

Technique & Strength:




Conditioning:






Workouts Dienstag 22.04.2025

WOD

Technique & Skill:


DB Snatch, Handstand Push Up


Conditioning:


20-18-16-14-12-10-8-6-4-2
Alternating DB Snatches

10-9-8-7-6-5-4-3-2-1
Handstand Push Ups


Optionales Extra:


10min AMRAP for Quality:
- 12-15 banded Lat Push Downs
- 12-15 banded Face Pulls
- 20m Front Rack-Overhead Carry 

Weightlifting (90min)


Snatch - Technique



Workouts Mittwoch 23.04.25

Hyrox

Conditioning:


10-20-30-40-50-60-70-80-90-100 Lunges 

-after each Set: 10 Burpees-

WOD

Technique:


Power Clean, BB-Cycling

 

Conditioning:


20min AMRAP "Bear Complex":

With a Partner / YGIG:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press


Optionales Extra:


5 Rounds for Quality:
10 (assisted) Coassack Squats

20 Superman
30/30sec Side Plank hold

Workouts Donnerstag 24.04.25

WOD

Team Workout:


Team of 2:


3 Rounds:
30/25cal Bike, split as needed

60 Double Unders / each


3 Rounds:
60/45cal Row, split as needed

30 Push Ups / each


3 Rounds:
400m Run together
3 Rope Climbs / each

Gymnastics

Skill & Practice:


Skill Mash Up


Conditioning:


a)
10min EMOM:
- amrap Candelstick Roll +

Kick into Handstand

- 10 Double Unders +

amrap Arch Ups


b)
10min EMOM:
- 4 altern. Pistols +

amrap Single Leg Pike Lift
- 2 Wall Walks+

amrap Shoulder Taps 


Hyrox

5 Rounds,

40sec Work, 20sec Rest: 

-Sprawls
-Alternating One Leg V-Ups
-max effort Wall Sit

-Plate Ground To Overhead

-Pull Ups o. Ring Rows
-Sled Push Sprint

Workouts Freitag 25.04.25

Hyrox

With a Partner for 40min:


Buy-In: 800m Row

then

30min AMRAP:
5 Synchro Burpees
10 Wallballs
15cal Row
20 Medball Bearhug Lunges

25 Medball Sit Ups
30m Farmer's Carry (ahap)

then, in remaining time:

 

Row or Bike for max. distance




Workouts Samstag 26.04.25


Hyrox (90min)

With a Partner for 60min:


Buy-In: 2000m Row

then

40min AMRAP:
10 Synchro Burpees
15 Partner Wallballs
20cal Row
25 Medball Bearhug Lunges

30 Medball Sit Ups
40m Farmer's Carry (ahap)

then, in remaining time:


Row o. Bike for max. distance



Workouts Sonntag 27.04.25

Hyrox (90min)


Team of 2:
4 x 12min AMRAP,

3min Rest in between:


a)
2 Lanes Sled Push
10 KB Squats
10 Shoulder To Overhead


b)
8 Lanes Shuttle Run

16 KB Swings
24 KB Lunges


c)
20cal Row
10 Box Jumps

10 HR Push Ups


d)
20 Burpees
20 Sit Ups
20 Ground To Overhead



Workouts Montag 14.04.2025

Hyrox

10 Rounds:
10 Wallballs
400m Run o. 500m Row

WOD

Technique & Strength:


Squat Clean / Barbell Cycling


Accessory-Post-Workout-Part:


4-5 Rounds for Quality:
8-10/side Split Squats

max eff. Ring Support Hold 

12-15 Frog Pumps 

max eff.  Ring Dip Hold 


Conditioning:


21-15-9
Squat Clean

Ring Dips




Workouts Dienstag 15.04.2025

WOD

Core Strength:


15min AMRAP for Quality:

10 Copenhagen Plank Lifts 

10 Pike Lifts over DB
10 Plank DB Pull Through


Conditioning:


10min AMRAP

@Easy Pace: 

250m Row
10 Crossover Ostrich Walk

10m Bear Crawl

into
20min AMRAP

@High Aerobic Effort: 20/16cal Bike o. 30/25cal Row
10 Burpee Box Jump Over
10 Hang DB Snatch


-30sec Active Rest / Walk between Rounds-

Weightlifting (90min)


Clean & Jerk - Technique



Workouts Mittwoch 16.04.25

Hyrox


Conditioning:

40min EMOM:
1': 10 Goblet Squat
2': 10 HR Push Ups 

3': 10 Sit Ups
4': 10 Cobra Lunges
5': 10 Ring Rows
6': 12 Goblet Squat
7': 12 HR Push Ups

8': 12 Sit Ups
9': 12 Cobra Lunges
10': 12 Ring Rows
11': 14 Goblet Squat
12': 14 HR Push Ups

13': 14 Sit Ups
14': 14 Cobra Lunges
15': 14 Ring Rows
...add 2 Reps...

WOD

Skill &Strength:


12min EMOM:
2-5 strict (weighted) Chin Ups

3-4 Hollow into L-Sit-Drill

 

Conditioning:


RX:
On a 10:00 clock:
250 Double Unders
50 C2B
in remaining Time:

max Reps Thrusters (70/50)


Intermediate:
On a 10:00 clock:
150 Double Unders
25 C2B
25 Pull Ups
in remaining Time:

max Reps Thrusters (50/35)


Beginner:
On a 10:00 clock:
100 Single Unders
50 assisted Pull Ups
in remaining Time:

max Reps Thrusters (30/20)

Workouts Donnerstag 17.04.25

WOD

Team Workout:


Team of 2, YGIG:


Buy In:
100 synchro Sit Ups

into

8 Rounds:
10 Handstand Push Ups

10 D-Ball Pass Over

into

10 Rounds:
10 D-Ball Squats +
8 D-Ball Step-ups
(Switch after each Round, Partner holds Plank Position)

Gymnastics

Skill & Practice:


Toes To Bar, Handstand


Conditioning:


a)
3min EMOM:

10-15 Beat Swing
3min EMOM:

Kipping Straight Leg Raises
4min EMOM:

Complex: 2 Altern. Single Leg T2B into max Reps T2B


b)
15min AMRAP for Quality:
2 Wall Walks
6 Shoulder Taps
10 straight Arm Lat Push Down

10 Single Leg Pike Lifts


Hyrox

Strength:


8min for max Weight & max Distance: Sled Pull

8min for max Weight & max Distance: Sled Push 


Conditioning:


10min AMRAP:
2-4-6-8-10...DB Thruster

-between each Set:

4 Burpees-


-1min Rest-


10min AMRAP:
2-4-6-8-10...Box Jumps
-between each Set:

4 Reverse Lunges-

Workouts Freitag 18.04.25

Hyrox

Teams of 2:


2 Rounds:
500m Row
50 Partner Wallballs

40m Sled Push


2 Rounds:
500m Row
40m Synchro Sandbag Lunges

40m Burpee Broad Jumps


2 Rounds:
1000m C2 Bike
80m Synchro Farmers Carry

500m Ski Erg


2 Rounds:
30cal Echo Bike

500m Run Together

40 KB Deadlift


TC / Part: 15min
Rest in remaining Time




Workouts Samstag 19.04.25


Hyrox (90min)


Team of 3:

20min AMRAP:

Partner A:
Rows for 5min

Partner B & C YGIG:

10 Slamballs

10 Slamball Squats


-2min Rest-


20min AMRAP:
Partner A:
Rows for 5min
Partner B & C YGIG:
10 KB Deadlift

40m Farmers Carry


-2min Rest-


20min AMRAP:

Partner A:
Rows for 5min

Partner B & C YGIG:

20 Burpees

20m Sled Push

Workouts Sonntag 20.04.25

Hyrox (90min)


In a 20min window:
1400m run,

in remaining time, AMRAP:
2 Lanes Sled Pull
4 Lanes FR Walking Lunges

20 Russian Twist


-3min Rest-


in a 20m window:
1400m Ski Erg,

in remaining time, AMRAP:
4 Lanes Burpee Broad Jumps
8 Lanes Farmers Carry
16 Gorilla Rows


-3min Rest-


in a 20m window:
1400m row,

in remaining time, AMRAP:
20 MB Sit Ups
20 WallBalls
20 Push Ups