Workout of the Day
Workouts Montag 12.05.2025
Hyrox
With a Partner,
6 Rounds:
800m Run Together
30 Burpee Box Jumps Over
30 Partner Wallballs
WOD
Strength:
10min EMOM:
5-10 Chin Ups
10-15 Dips
Conditioning:
10-8-6-4-2
Power Clean
Front Squat
Shoulder To Overhead
Workouts Dienstag 13.05.2025
WOD
Technique:
10min EMOM:
1 Muscle Snatch +
2 Overhead Squats
Conditioning:
50-40-30-20-10
Hang KB Snatch
KB Box Step Ups
Weightlifting (90min)
Clean & Jerk - Technique
Workouts Mittwoch 14.05.25
Hyrox
10 Rounds:
200m Run
15 Wallballs
10m Farmers Walk
5 Burpee Over Wallball
-1min Rest-
WOD
Technique:
10min EMOM:
odd: 2-3 Muscle Up / assisted MU / negative MU / 5-7 Turn Overs
even: 10/8cal Bike Sprint
Conditioning:
20min AMRAP with a Partner:
40 Sit Ups
4 Rope Climbs
40 Push Ups
40cal Row
40 Push Ups
4 Rope Climbs
Workouts Donnerstag 15.05.25
WOD
Team Workout:
5 Rounds with a Partner:
24 Double Unders / 24 Attempts
19 T2B / Knee Raises
10 Clean & Jerk
400m Run
Gymnastics
Skill & Practice:
Kipping Pull-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
50-40-30-20-10
DB Thruster
Burpees
-emom: 20 Mountain Climbers-
Workouts Freitag 16.05.25
Hyrox
40min,
AMRAP Team of 2:
800m Row
600m Run Together
50 Burpees
40 Synchro Reverse Lunges
30 Slamball Smash
Workouts Samstag 17.05.25
Hyrox (90min)
Team of 2:
4 Rounds, 2:30 on / 0:30 off:
-30 synchro Sit Ups
remaining time:
amrap for max cal Row
-30 Partner Wallballs
rem. time:
amrap Box Jumps
-30 synchro Push Ups
rem. time:
amrap T2B
-30 synchro (weighted) Lunges
rem. time: Burpee to Target
Workouts Sonntag 18.05.25
Hyrox (90min)
Teams of 2:
25min AMRAP:
4 Lanes Sled Pull
40 KB Swings
40 Goblet Squats
40 Box Jumps
40 Burpee over Partner
40 TTB / Knee Raises
-3min Rest-
25min AMRAP:
4 Lanes Burpee Broad Jump
40cal Bike
40 Plate Jumps
40b Jumping Lunges
40 double KB RDL
4 Lanes Farmers Carry together