Workout of the Day

Workouts Montag 10.02.2025

Hyrox

30 Rounds,

45sec Work / 15sec Rest:

-10 Wallballs

in remaining time:

amrap Jumping Lunges

-10 Knee Raises

in remaining time:

amrap Burpees
-10 Russian KB Swings

in remaining time:

amrap Box Step Overs

WOD

Technique:


Kettlebell Snatch


Conditioning:


Buy In:

40cal Row / 25cal Bike

into
10 Rounds:
8 One Arm KB Russian Swing

8 One Arm KB Hang Snatch
8 OH Reverse Lunges
into
Buy Out:

40cal Row / 25cal Bike



Workouts Dienstag 11.02.2025

WOD

Strength:


6 Sets, alle 90sec:
2 strict Press + 3 Push Press (ahafa)


Conditioning:


30 Double Unders
10 Hang Power Clean (40/30)

30 Double Unders

8 Hang Power Clean (50/35)

30 Double Unders

6 Power Clean (60/40)

30 Double Unders

4 Power Clean (70/50)

30 Double Unders

2 Power Clean (80/55)

Weightlifting (90min)


Snatch - Technique



Workouts Mittwoch 12.02.25

Hyrox

50 cal Row
40 Burpee Box Jump

40 cal Row
30 Burpee Box Jump

30 cal Row
20 Burpee Box Jump

20 cal Row
10 Burpee Box Jump

10 cal Row

5 Burpee Box Jump

WOD

Skill & Practice:


Kipping Pull Up-Technique

Barbell-Cycling 


Conditioning:


33-27-21-15-9

Thruster (40/30)

C2B Pull Ups

Workouts Donnerstag 13.02.25

WOD

Team Workout:


Team of Two:


150 Ring Rows

-Partner holds Active Hang
75 Push Ups to Box Step Ups

-Partner holds Plate Goblet Squat Hold
50 Synchronized Plate GTO
1000m Row, split as needed
50 Synchronized Plate GTO
75 Push Ups to Box Step Ups

-Partner holds Plate Goblet Squat Hold
150 Ring Rows

-Partner holds Plank Position

Gymnastics

Skill & Practice:


Bar Muscle Up, Handstand


Skill & Conditioning:


10min EMOM:
odd: 2-3 Bar Muscle Up / assisted BMU 

even: 8-10 HR Push Ups


10min EMOM:
odd: max effort Pike Walk around the Box

even: max effort Dragon Flag


Hyrox

Team of Two:


-10 alternating Rounds:

12/10cal Row +

12 DB Thruster
into
-10 alternating Rounds:

10 One Arm Devil Press +

10 Box Jump Over 

into
-10 alternating Rounds:

10 DB Deadlift  +

12 Ring Rows

Workouts Freitag 14.02.25

WOD

Strength:


12min AMRAP for Quality:

10 Cyclist Front Squats

12 Gorilla Rows
5/5 Windmill


Conditioning:


4 Rounds:
500m Row / 25cal Bike

30 Sit Ups
15 Handstand Push Ups

Hyrox


40min AMRAP, split as needed:
2000m Row

(250m Intervalle / YGIG)
100 Sprawls To Plate
100 altern. Lunge Jump Slams

100 Plate Ground To Overhead 


Barbell Cycling

Clean & STOH - Technique


a)
10min EMOM:
2 Hang Muscle Clean + 

2 Push Press


b)
5min EMOM:

2-3 Tall Clean


c)
4 Rounds:
20sec Barbell Strict Press
10sec Rest
20sec Barbell Front Squats
10sec Rest
-try to not dropping the bar-


Workouts Samstag 15.02.25

Foundations (90min)

Technique & Practice:


Handstand

Handstand Push Up

Pull Ups
One Leg Squat (Pistols)


Conditioning:


20min AMRAP:
5 Handstand Push Ups

10 Pistols
15 Pull Ups


Scale:

20min AMRAP:
5 Pike Push Ups 

10 assisted Pistols  

15 assisted Pull Ups 

Hyrox (90min)

Team Workout:


a)
15min EMOM:

40sec Work / 20sec Rest 

- unbroken Wallballs
- Russian Twist (Medball)
- Farmers Carry (ahap)


b)
40min AMRAP, split as needed:
2000m Row

(250m Intervalle / YGIG)
100 Sprawls To Plate
100 altern. Lunge Jump Slams

100 Plate Ground To Overhead 

Workouts Sonntag 16.02.25

Hyrox (90min)


10min AMRAP:
2 Lanes Sled Push

20 Air Squats
10 cal Bike


-2min Rest-


10min AMRAP:
4 Lanes Burpee Broad Jumps

1min FR KB Hold
20 cal Bike


-2min Rest-


10min AMRAP:
10 Lanes Farmers Carry

20 cal Row


-2min Rest-


10min AMRAP:

30 Wallballs 

400m Run


-2min Rest-


10min AMRAP:
6 Lanes SB Walking Lunges

10 Push Ups
20 Gorilla Rows