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