Workout of the Day

Workouts Montag 08.09.2025

Hyrox

5 Rounds:
30 Burpee Box Jumps
30 Wallballs
25/20cal Bike o. 500m / Free Choice

WOD

Technique & Strength:

Conditioning:

Join our Hyrox-Class ;)

Workouts Dienstag 09.09.2025

WOD

Technique & Strength:

8min EMOM:
1 Power Clean +
1 Jerk (Shoulder To Overhead)

Conditioning:

10min AMRAP:
2 Pull Ups
2 DB Shoulder To Overhead

4 Pull Ups
4 STOH
6 Pull Ups
6 STOH
..usw..

Weightlifting (90min)

Clean & Jerk - Technique

Hyrox

8min EMOM:
-12-15 Ring Rows o. Body Rows

-12-15 DB Thruster

-1min Rest-

8min EMOM:
40-45sec work: Sled Push
40-45sec work: DB Box Step Ups

-1min Rest-

8min AMRAP:
5cal Row
5 Burpees Over Rower

6cal Row
6 Burpees Over Rower

7cal Row
7 Burpees Over Rower

..usw..

-1min Rest-

8min AMRAP:
5cal Ski Erg
5 Russian KBSwings

6cal Ski Erg
6 Russian KBSwings

..usw..

Workouts Mittwoch 10.09.25

Hyrox

5 Runden:
500m / 400m Run o. Row
40 Medball Bearhug Lunges
30 Straight Leg Sit Up + MB OH Press

WOD

Technique & Strength:

Squat Snatch - Technique

Conditioning:

With a Partner, 30min alternating EMOM:

-max effort Row or Bike or SkiErg
-2 Hang Squat Snatch

Workouts Donnerstag 11.09.25

WOD

Team-Workout:

With a Partner:

11min AMRAP:
Partner A:
20 Wallballs
25 Double Unders
while Partner B does Burpees

-split as needed-

-1min Rest-

11min AMRAP:
Partner A:
20 Alternating DB Snatch

10 Box Jumps
while Partner B holds Wallsit
-split as needed-

-1min Rest-

11min AMRAP:
Partner A:
10 KB Romanian Deadlift

250m Row
while Partner B does Tuck Ups

-split as needed-

Gymnastics

Skill & Practice:

Kipping Pull Up-Progression

Conditioning:

a)
8min EMOM:
6-8 Half Way Paused Kipping Pull Up

b)
12-15min AMRAP for Quality:

10-12 Ring Push Ups with Turn Out

10-12 Hammer Curls
10-12 BB Ab RollOuts

Hyrox

Team of 2:

40min AMRAP:
800m Run Together
40 DB Devil Press
40cal Bike
800m Run
40m KB Goblet Walking Lunges
40cal Row
800m Run
200m Double KB FR Walk (Partner does Burpees)

40cal Bike

Workouts Freitag 12.09.25

Hyrox

Team of 3:

12min AMRAP:

Partner A:
Bike for 4min

Partner B & C YGIG:

10 Slamballs

20 Burpees

-1min Rest-

12min AMRAP:
Partner A:
Ski Erg for 4min
Partner B & C YGIG:
10 KB Deadlift

40m Farmers Carry

-1min Rest-

12min AMRAP:

Partner A:
Rows for 4min

Partner B & C YGIG:

20 Reverse Lunges

10 Knee Raises

Weightlifting

Snatch - Technique

Workouts Samstag 13.09.25

Hyrox (90min)

Team of 3:

20min AMRAP:

Partner A:
Bike for 5min

Partner B & C YGIG:

10 Slamballs

20 Burpees

-2min Rest-

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

40m Farmers Carry

-2min Rest-

20min AMRAP:

Partner A:
Row for 5min

Partner B & C YGIG:

20m Walking Lunges

20m Sled Push

Workouts Sonntag 14.09.25

Hyrox (90min)

2 Rounds for Time:

500m Row
500m Ski Erg

500m Run

-1min Rest-

100 Wallballs

-1min Rest-

500m Cardio Free Choice

80 Burpees

500m Cardio Free Choice

-1min Rest-

500m Run
20 Lanes SB Walking Lunges

500m Run

-1min Rest-

400m Lanes Farmers Carry

-1min Rest-