Workout of the Day
Workouts Montag 20.01.2025
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
Workouts Dienstag 21.01.2025
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
Workouts Mittwoch 22.01.25
Hyrox
a)
For Time:
40-30-20-10
Calories row
double KB Deadlift
-50m Farmers Carry nach jeder Runde-
b)
16min AMRAP:
20 Sandbag Box Step Ups
30 Mountain Climbers
WOD
Skill & Practice:
10 Runden,
00:40 Work / 00:20 Rest:
2 Reverse Burpee into Pistol +
max. Double Unders
Conditioning:
For Time:
100 Air Squats
25 T2B
50 DB Box Step Ups
25 T2B
100 Air Squats
Workouts Donnerstag 23.01.25
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
Workouts Freitag 24.01.25
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
Workouts Samstag 25.01.25
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)
Team Workout:
Team of 2 / split as needed:
150 cal Row/Ski o. 100 cal Bike
50m Farmers Lunges
150 Sit Ups
50 double KB Deadlifts
150 cal Row/Ski o. 100 cal Bike
50 KB Thruster
150 cal Row/Ski o. 100 cal Bike
50 double KB Deadlifts
150 Sit Ups
50m Farmers Lunges
150 cal Row/Ski o. 100 cal Bike
Workouts Sonntag 26.01.25
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