WOD

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell turkish sit ups
strength (20min)
work up to a heavy complex
power clean & push jerk
back off set
emom x 5
power clean & jerk @80%
metcon (18min)
for time
800m run
4 rounds
12 double db deadlifts 22,5/15
9 double db hang power cleans 22,5/15
6 double db shoulder to overhead 22,5/15
400m run
2 rounds
12 double db deadlifts 22,5/15
9 double db hang power cleans 22,5/15
6 double db shoulder to overhead 22,5/15
200m run
1 round
12 double db deadlifts 22,5/15
9 double db hang power cleans 22,5/15
6 double db shoulder to overhead 22,5/15
scale 15/10
#welovetolift
rpe8

‍

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/lat stretch
prehab
3sets
30sec on/10sec off
hollow hold
top of push up hold
conditioning
4 Sets
90sec on/30sec off
1.⁠ ⁠10/10 db single arm bench press 22,5/15
10 push ups

2.⁠ ⁠8/8 kb goblet bulgarian split squats 24/16
20 air squats

3.⁠ ⁠12 Double kb gorilla rows 32/24
12 pull ups

4.⁠ ⁠10/10 Double db Romanian deadlifts 22,5/15
20m double db suitcase walking lunges 22,5/15

Scale: kneeling push ups, ring rows

‍

warm up (l6min)
3 sets
45sec on/15sec off
down ups
samson stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db bottom of squat hold
strength (20min)
backsquat
every 2min x 7
1. 2 reps @83%
2. 4 reps @78%
3. 6 reps @74%
4. 8 reps @70%
5. 6 reps @76%
6. 4 reps @80%
7. 2 reps @85%
metcon (18min)
8 rounds
for time
6 single arm db thruster left side 22,5/15
6 burpees over db
6 single arm db thruster right side 22,5/15
6 burpees over db
12 pull ups
scale 15/10, jumping pull ups, ring rows
#legslegslegs
rpe8

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
top of push up hold
reverse snow angels
conditioning
emom x 42

1. 6 double db burpees22,5/15

2. 12/9cal ski

3. 12 sandbag box step ups 20

4. 12/9cal row

5. 60m double kb farmers carry 32/24

6. sled push 150/100

7. rest

‍

‍

warm up
200m run
into
4sets
down ups/bike/ski/row
samson stretch/handwalk/lat stretch
prehab
3sets
30sec on/10sec off
plank hold
tuck ups
conditioning
every 9min x 8

1. 200m run
8 burpee double jump over line
200m run
8 burpee double jump over line
200m run
8 burpee double jump over line
200m run

2. 15/12cal bike
15 box jumps 60/50
15/12cal bike
15 box jumps 60/50
15/12cal bike
15 box jumps 60/50
15/12cal bike

3. 250/200m ski
12 double kb frontrack lunges 24/16
250/200m ski
12 double kb frontrack lunges 24/16
250/200m ski
12 double kb frontrack lunges 24/16
250/200m ski

4. 250/200m row
15 plate ground to overhead 20/15
250/200m row
15 plate ground to overhead 20/15
250/200m row
15 plate ground to overhead 20/15
250/200m row

‍

Event 1 (12min)

for time

100 partner wall balls 9/6

100 burpees on plate

*only two athletes work at a time

you can split it up however you like

Event 2 (8min)

for time

Athlete 1: 1000m run

Athlete 2: 2500m bike

Athlete 3: 1500m row

Athlete 4: 1500m ski

Event 3a (10min)

3rm backsquat (2 Athletes)

1rm complex (2 Atheletes)

*deadlift + hang squat clean + STOH

Event 3b (5min)

for max reps

max unbroken nose to wall handstand hold (sec)

max unbroken kipping hspu

max dead hang (sec)

max strict pull ups

Event 4 (5min)

amrap 5min

max distance double db wheelbarrow  15/10

*two athletes work for 6 minutes at a time, then rotate

Event 5 (10min)

YGIG

12 rounds

for time

10 shoulder to overhead 50/35

10 box jump overs 60/50

*Each athlete does 4 rounds

‍

Event 6 (10min)

21-15-9 reps

partner deadlifts 150/120/100

synch toes to bar

*one team does 21 reps first, then the other team. Then 15 and 9, alternating

‍

warm up (6min)
2 sets
45sec on/15sec off
ski
step ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
nose to wall handstand hold
strength (20min)
deadlift
every 3min x 5
6 deadlifts @72% (moderate)
6 nose to wall handstand push ups
scale elevated hspu, box supported hspu
metcon (15min)
emom x 15
1. 20 wall balls 9/6
2. 12/9cal ski
3. 12 box jumps 60/50
scale 6/4
#lowerbodypullupperbodypush
rpe7

‍

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
sumo squat stretch/samson stretch/down dog+seal
prehab
3sets
30sec on/10sec off
medball turkish sit ups
top of push up hold
conditioning
every 4min x 9

1. 15 wall balls 9/6
250/200m row
15 wall balls 9/6

2. 20 sandbag lunges 20
250/200m ski
20 sandbag lunges 20

3. 40m double kb farmers carry 32/24
200m run
40m double kb farmers carry 32/24

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
strength/functional (16min)
4 sets
10/10 single arm db bench press @ahap
6-8 strict pull ups
10 def push ups
12 inverted ring rows
2min rest
scale banded pull ups, floor assistant strict pull ups, ring rows
metcon (15min)
for time
100 alt db snatches 22,5/15
100 sit ups
100/75cal row
*divide as needed
scale 15/10
#welovefunctionaltraining
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
top of push up hold on db`s
strength (17min)
frontsquat
every 2min x 6
5 reps @76% (moderate)
metcon (12min)
amrap 12min
6 double db hang squat cleans 22,5/15
3 wall walks
30 double unders
scale 15/10, inchworm, single unders (x2), 15 double unders
#buildyourlegsbecausethatsthebase
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
metcon (30min)
Birthday WOD
"Anna"
12 rounds
for time
8 hang power snatches 50/35
19 toes to bar
7 overhead squats 50/35
5 strict handstand push ups
scale 35/25, knee raises, frontsquats, hand release push ups
#happybirthdayanna
rpe8

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
down dog+seal/instep stretch+rotation
prehab
3sets
30sec on/10sec off
side plank /side
conditioning
20min on/4min off

1. 400 run (fast)
20 burpee broad jumps

2. 500/400m row (fast)
500/400m ski (easy)

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
down dog & seal/twisted cross
prehab (4min)
tabata
top of push up hoid
reverse snow angels
strength (17min)
work up to a heavy complex
2 push press + 2 push jerk + 1 split jerk
back off set
emom x 3
1 push press + 1 push jerk + 1 split jerk @90%
metcon (20min)
for time
1000m run
50 burpees on plate
50 pull ups
500/400m row
25 burpees on plate
25 pull ups
scale jumping pull ups, ring rows
#upperbodypush
rpe8

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/lat stretch
prehab
3sets
30sec on/10sec off
hollow hold
plank ups
conditioning
3sets
3min on/1min off

1. 5/5 db turkish sit ups 22,5/15
10 db renegade rows 22,5/15

2. 15 kb goblet squats 24/16
15 kb swings 24/16

3. 20 barbell shoulder press 20/15
20 ring rows

‍

‍

warm up
200m run
into
3sets
bike/ski/row
samson stretch/handwalk/lat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
tuck ups
conditioning
every 9min x 8

1. 400m run
20 double db box step over 22,5/15
400m run

2. 30/24cal bike
8 wall walks
30/24 bike

3. 500/400m ski
40m double kb overhead carry 24/16
500/400 ski

4. 500/400m row
30 medball situps 9/6
500/400m row

‍

warm up
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
tuck sit hang
metcon (45min)
teams of two
for time
2000m run
into
100 deadlifts 100/70
100 toes to bar
100 burpees over bar
200 wall balls 9/6
*divide as needed
scale 60/40, knee raises
#teamday
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
rope jumps
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
kb twist
strength (20min)
work up to a heavy backsquat
back off set
every 75sec x 6
4 reps @76% (mod)
metcon (18min)
5 rounds
for time
200m run
8 swings 32/24
12 alt kb goblet lunges 32/24
24 double unders
scale 20/12, single unders (x2)
#weneedtobuildlegs
rpe8

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
plank ups
tuck ups
conditioning
4sets
90sec on/30sec off

1. 10 push ups
10 barbell bicep curls 20/15

2. 10 alt sandbag lunges 20
10 sandbag squats 20

3. 10 alt double kb gorilla rows ahap
10 kb russian swings ahap

4. 10 double db deadlifts
10 db glute bridges

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (4min)
tabata
hollow hold
arch hold
strength (33min)
3 rounds
60sec on/30sec off
1. sandbag cleans 70/45
2. sled push 120/80
3. ghd sit ups
4. kettlebell farmers carry (6m) 32/24
5. stationary dips
6. strict pull ups
7. nose to wall handstand push ups
scale 45/30, 80/60, sit ups, 24/16, banded dips, parallette dips, banded pull ups, ring rows, elevated hspu, box supported hspu
#purestrength
rpe8

‍

‍

Happy Birthday Coach Marlon

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
tuck sit hang
metcon (33min)
Birthday WOD
"Marlon"
amrap 33min
6 power cleans 60/45
8 back squats 60/45
19 box jump overs
9 handstand push ups
2 bar muscle ups
scale 45/30, elevated hspu, hand release push ups, burpee pull ups, burpee to target
#happybirthdaymarlon
rpe8

‍

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
plank ups
strength (20min)
work up to a heavy complex
snatch pull + below the knee squat snatch + hang squat snatch
back off set
emom x 6
snatch pull + hang squat snatch @85% of 1rm complex
metcon (15min)
for time
21-15-9 reps
overhead squats 60/45
burpees over bar
*30 toes to bar b/w sets
scale 40/25, frontsquats, knee raises
#itsallaboutweightlifting
rpe8

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
down ups
handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
bottom of push up hold
conditioning

120sec on/40sec off
1. 1x 200m run

2. 5 double kb deadlifts 24/16
10m double kb farmers carry 24/16

3. 1x 200m run

4. double db devils press + thruster 22,5/15

5. medball sit ups 9/6

6. 1x 200m run

7. sled push 150/100

* es wird überall for max reps gearbeitet außer beim laufen, da sollen nur 1x 200m gelaufen werden und dann ist die pause ewas länger. So kann in den anderen stationen härter gearbeitet werden.

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
samson stretch/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
double db bottom of push up hold
double db side bends
strength (20min()
benchpress
work up to a heavy benchpress
back off set
5 reps @75%
2min rest
10 reps @50%
2min rest
20 reps @25%
metcon (12min)
amrap 12min
12 double db hang power snatches 22,5/15
12 double db box step overs 60/50
24 sit ups
#pushpushpush
rpe8

‍

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
instep stretch+rotaion/lateral squat stretch
prehab
2sets
30sec on/10sec off
hollow hold
side plank/side
conditioning
40min amrap
1000m run
10 burpees
1000/800m row
10 burpees
1000/800m ski
10 burpees

‍

‍

warm up
200m run
into
3sets
bike/ski/row
intesp stretch+rotation/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
top of push up hold
plank ups
conditioning
every 9min x 8

1. 800m run
20 sandbag lunges 20
10 burpees over sandbag

2. 60/48cal bike
20kb swings 24/16
10 burpees over kb

3. 1000/800m ski
20 wall balls 9/6
10 burpees on erg

4. 1000/800m row
20 hand release push ups
10 burpees over erg

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell turkish sit ups
metcon (45min)
teams of two
for time
buy in
100 burpees over bar
into
10 rounds
12/9cal row
6 hang power cleans 60/45
6 frontsquats 60/45
6 shoulder to overhead 60/45
into
cash out
100 pull ups
scale 45/30, jumping pull ups, ring rows
#teamdaybringafriend
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
lateral squat stretch/handwalk + push up
prehab (5min)
2 rounds
30sec on/10sec off
db goblet bottom of squat hold
single arm top of push up hold on db left side
single arm top of push up hold on db right side
strength (18min)
4 sets
10/10 double db bulgarian split squats @ahap
10 alt double db step ups @ahap
10 alt kb low hold cossack squats @ahap
rest as needed
metcon (20min)
2 rounds
for time
1000m run
10 deadlifts 120/85
5 wall walks
scale 80/50
#functional
rpe8

‍

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
instep stretch+rotation/sumo squat stretch
prehab
hollow hold
top of push up hold
conditioning
every 6min x 6

1. 400m run
500/400m row

2. 400m run
500/400m ski

‍

arm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit  hang
rower pike ups
strength (15min)
work up to a heavy complex
power clean + thruster
metcon (15min)
benchmark
for time
"Jackie"
1000m row
50 thruster 20/15
30 pull ups
scale ring rows, jumping pull ups
#benchmarkday
rpe9

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
nose to wall handstand hold
strength (20min)
work up to a heavy 3rm tng deadlift
back off set
every 30sec x 8
1 rep @90% of 3rm
metcon (20min)
for time
20-18-16-14-12-10-8-6-4-2 reps
swings 32/24
handstand push ups
scale 20/12, hand release push ups
#everydaystronger
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit  hang
plate around the world
strength (18min)
6 sets
6 banded kb barbell shoulder press @73%
12 plate lu raises @ahap
rest as needed
metcon (20min)
10 rounds
for time
10 single arm db push press 22,5/15
10 toes to bar
10 single arm db push press 22,5/15
30 double unders
scale 15/10, single unders (x2)
#pushpushpush
rpe7

HYROX

warm up
3sets
45sec on/15sec off
down ups
sumo squat stretch/handwalk+push up/lat stretch
prehab
3sets
30sec on/10sec off
medball hollow hold
plank hold on medball
conditioning
every 90sec x 9
1. 8 double db frontsquats 22,5/15
8 double db push press 22,5/15
4 double db devils press 22,5/15

2. 10 double kb deadlifts 24/16
5 double kb hang power cleans 24/16
10 double kb frontrack lunges 24/16

3. 15 wall balls 9/6
40m double kb farmers carry 32/24

‍

warm up (6min)
2 sets
45sec on/15sec off
ski/bike
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell side bends
strength (18min)
work up to a heavy
6rm frontrack lunges
back off set
emom x 4
4 frontrack lunges @90% of 6rm
metcon (20min)
4 rounds
for total reps
90sec on/60sec off
for max reps
a) 12/9cal ski
8 frontsquats 60/45
max cal ski in remaining time
b) 12/9cal bike
8 burpees over bar
max cal bike in remaining time
scale 40/30
#legslegslegs
rpe8

‍

Hyrox

warm up
3sets
45sec on/15sec off
down ups
samson stretch/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
hollow hold
db pass through
conditioning
1 round
12min on/2min off

1. 10 double db suitcase lunges 22,5/15
5 shuttle runs (2x6m)
+5reps each round

2. 10 sandbag squats 20
5 burpees
+5reps each round

3. 10m double kb overhead carry
100m ski
+5reps / 50m each round

‍

warm up
200m run
into
3sets
45sec on/15sec off
ski/row/bike
instep stretch+rotation/handwalk/twisted cross
prehab
3sets
30sec on/10sec off
nose to wall handstand hold
medball hollow hold
conditioning
every 5min x15

1. 200m run
10/8cal bike
200m run
10/8cal bike

2. 250/200m ski
3 wall walks
250/200m ski
3 wall walks

3. 250/200m row
10 medball sit ups 9/6
250/200m row
10 medball sit ups 9/6

‍

warm up (6min)
2 sets
45sec on/15sec off
row/xki
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
doulbe db side bends
metcon (40min)
teams of two
for time
120/90cal row
60 double db hang power clean & jerks 22,5/15
80 box jump overs 60/50
120 double db frontrack lunges 22,5/15
80 toes to bar
60 double db hang power snatches 22,5/15
120/90cal ski
scale 15/10, knee raises
#teamday
rpe8

‍

strength

warm up
3 sets
45sec on/15 sec off
down ups
lateral squat stretch/ sumo squat stretch/ instep stretch+ rot.
prehab
3 sets
30 sec on/10 sec off
wall squats
cossack squats
strength
every 4 mins x 3
10 backsquats @65%
every 3 mins x 6
3 back squats @82%
every 4 mins x 5
6 straight leg deadlifts @65%
8 dumbell box step ups @ahap
Zusätze
4 rounds
10/10 banded hamstring curls (single leg)
15 squat into air jumps
10 dumbell goblet sissy squats @ahap

‍

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of push up hold on db`s
strength (20min)
bench press
every 3min x 5
3 pause bench press + 3 bench press @72% of 1rm
metcon (18min)
emom x 18
1. 6-8 double db burpees  22,5/15
2. 16-20 pull ups
3. 10 shuttle runs (2x5m)
scale 15/10, jumping pull ups, ring row
#upperbodypump
rpe7

Hyrox

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
instep stretch+rotation/sumo squat stretch
prehab
hollow hold
top of push up hold
conditioning
every 6min x 6

1. 400m run
500/400m row

2. 400m run
500/400m ski

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
sumo squat stretch/instep stretch + rotation/down dog & seal
prehab (5min)
3 seta
30sec on/10sec off
barbell good mornings @unloaded bar
barbell roll outs
strength (20min)
backsquat
every 4min x 4
10 reps @68%
metcon (15min)
6 rounds
for time
8 power cleans 70/50
16 sit ups
24 double unders
scale 60/40, single unders (x2)
#itsaheavyday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push up/twisted cross
prehab (4min)
tabata
hollow hold
arch hold
strength/gymnastics (20min)
every 3min x 5
4 strict pull ups
4 strict nose to wall handstand push ups
4 chin ups
4 strict handstand push ups
scale
4 ring rows
4 hand release push ups
4 floor assistant pull ups
4 box supported handstand push ups
metcon (18min)
for time
1000/800m row
15 burpees over erg
30 wall balls 9/6
2min rest
1000/800m row
15 burpees over erg
30 wall balls 9/6
scale 6/4
#gymnasticstrength
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/lateral squat stretch/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
kb pass through
strength/functional (20min)
work up to a heavy turkish get up
back off set
every 90sec x 8
1. 1 kb turkish sit up + 1 kb turkish get up + 4 alt kb single arm, lunges right side
2.  1 kb turkish sit up + 1 kb turkish get up + 4 alt kb single arm, lunges left side
metcon (12min)
amrap 12min
6/6 kettlebell hang power snatches 24/16
12 alt single arm kb overhead lunges 24/16
18 toes to bar
scale 16/12, db, knee raises
#itsallaboutkettlebell
rpe8

‍

warm up (6min)
dynamic warm  up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (18min)
work up to a  heavy complex
clean pull + tng power clean + hang squat clean
metcon (15min)
benchmark
"DT"
5 rounds
for time
12 deadlifts 70/50
9 hang power cleans 70/50
6 shoulder to overhead 70/50
scale 40/30
#benchmark
rpe9

Hyrox

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
lateral squat stretch/samson stretch
prehab
3sets
30sec on/10sec off
mountain climbers
arch hold
conditioning
every 7min x

1. 1000m run

2. 1500/1200m row

3. 1500/1200m ski

‍

‍

‍

warm up
200m run
into
3sets
45sec on/15sec off
ski/row/bike
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
bottom of push up hold
conditioning
every 5min x15

1. 400m run
8 burpee box jumps 60/50

2. 500/400m ski
18 wall balls 9/6

3. 500/400m row
20/15cal bike

‍

warm up (6min)
3 sets
down ups
instep stretch + rotation/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell roll outs
metcon (40min)
teams of two
for time
50-40-30-20-10 reps
thruster 50/35
toes to bar
burpees over bar
scale 35/25, knee raises
#teamday
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down upd
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (15min)
work up to a heavy complex
squat clean + frontsquat + push jerk
metcon (15min)
for time
800m run
40 power clean 60/45
40 frontsquats 60/45
40 push jerks 60/45
scale 40/30
#welovetolift
rpe8

‍

Hyrox

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
lateral squat stretch/instep stretch+rotation
prehab
3sets
30sec on/10sec
arch hold
top of push up hold
conditioning
every 2min x 20
1) 200m run (fast)

2) 30sec row (sprint)
10 sec rest
40sec row (easy)

3) 200m run (fast)

4) 30sec ski (sprint)
10 sec rest
40sec ski (easy)

‍

warm up (6min)
2 sets
45sec on/15sec off
bike
rope jumps
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
kb pass through
strength (18min)
deadlfit
every 2min x 6 @78%
deadlift + 1/2 deadlift + tng deadlift
*1/2 deadlift just above the knee
metcon (20min)
emom x 20
1. 12/9cal bike
2. 16 kb swings 32/24
3. 40 double unders
4. rest
scale 20/12, single unders (x2), practice double unders
#lowerbodypull
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
2 sets
30sec on/10sec
db hollow hold
single arm top of push up hold on db/side
strength (16min)
10-8-6-4-2 reps
shoulder press @climbing
barbell bent overhand row @ahap
rest as needed
metcon (18min)
amrap 18min
30 alt db snatches 22,5/15
30 hand release push ups
30 box jump overs 60/50
30 sit ups
scale 15/10, kneeling push ups
#upperbodypushandpull
rpe7

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
wall squats with 2sec pause in bottom
strength (24min)
frontsquats
every 3min x 4
8 reps @70%
into
every 3min x 3
3 reps @60% with tempo @3110
metcon (10min)
benchmark
"Fran"
21-15-9 reps
thruster 43/30
pull ups
scale 30/20, jumping pull ups, ring rows
#benchmark
rpe9

‍

Hyrox

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
double db top of push up hold
kb pull through
conditioning (40min)
amrap 40 min
800m run
30m double db walking lunges 22,5/15
1000/800m row
20 kb swings 24/16
1000/800m ski
10 double db devils press 22,5/15

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
top of ring support hold
strength/gymnastic (18min)
every 3min x 5
10 def kipping handstand push ups
10 kipping ring dips
scale hspu, elevated hspu, box supported hspu, stationary dips, banded dips, parallette dips, push ups
metcon (18min)
4 rounds
for time
500/400m row
10 hang power snatches 50/35
10 burpees over bar
scale 35/20
#gymnasticvolume
rpe8

‍

hyrox

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
side plank hold left
side plank hold right
conditioning
3 sets
90sec on/30sec off

1. sled push

2. 10 push ups
10 double kb gorilla rows 24/16

3. medball situps 9/6

4. 10 ring rows
10 double db push press 15/10

5. sandbag lunges 20

6. 5/5 db thruster 22,5/15
5 db devils press 22,5/15

6. double kb farmers carry 32/24

‍

‍

warm up
200m run
into
3sets
45sec on/15sec off
row/ski/bike
samson stretch/instep stretch+rotation/lateral squat stretch
prehab
3sets
30sec on/10sec off
plank hold
arch hold
conditioning
every 24min x3

5 sets
a) 400m run
10 plate turkish sit ups 15/10
20 plate twists 15/10

5 sets
b) 600/500m row
1500/1200m bike

5 sets
c) 600/500m ski
15 double db box step over 22,5/15

‍

warm up (6min)
2 sets
45sec on/15sec off
bike/row
step ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
wall squats with 2sec pause in bottom
metcon (45min)
teams of two
for time
100/75cal bike
into
5 rounds
20 double db snuster 22.5/15
20 chest to bar pull ups
10 wall walks
into
100/75cal row
into
5 rounds
20 double db box step overs 22,5/15
20 burpee box jumps 60/50
10 bar muscle ups
scale pull ups, jumping pull ups, ring rows, burpee pull ups, burpee to target
#teamday
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
metcon (30min)
benchmark
"WOOD"
5 rounds
for time
400 meter Run
10 burpee box jumps 60/50
10 sumo deadlift high pulls 40/30
10 thruster 40/30
1 minute rest
scale 30/20
#benchmarkday
rpe8

‍

hyrox
warm up
3sets
45sec on/15sec off
row/ski/down ups
lateral squat stretch/sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
hollow hold
arch hold
conditioning
5sets
60sec on/30sec off

1) double kb lunges 16/12

2) a-jumps

3) sandbag box step ups 20

4) double db devils press 15/10

5) ring rows

6) push ups

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell top of press hold @unloaded bar
barbell side bends
strength (20min)
6 sets
3 benchpress @84% (heavy)
30sec l-sit hang
20m double kb overhead carry @ahap
2min rest
metcon
for time
800m run
30 shoulder to overhead 60/45
400m run
20 shoulder to overhead 70/50
200m run
10 shoulder to overhead 80/60
scale 40/25, 45/30, 50/35
#upperbodystrength
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
ski/row
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
tuck sit hang
strength (20min)
every 3min x 5 @74%
3 deficit deadlifts @5cm
3 deadlifts
metcon (18min)
4 rounds
for total reps
3min on/1:30min off
12/9cal ski
12 toes to bar
12/9cal row
12 alt kb goblet lunges 24/16
max swings in remaining time
scale knee raises, 16/12
#weloveintervals
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
samson stretch/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
double db top of push up hold
strength/functional (18min)
YGIG
4 sets
8/8 half kneeling arnold press @ahap
8 strict pull ups
10 def push ups
rest as needed
metcon (18min)
amrap 18min
6 double db snuster 22,5/15
12 pull ups
18 sit ups
24 double unders
scale 15/10, jumping pull ups, ring rows
single unders (x2)
#functionaltraining
rpe8

‍

hyrox
warm up
3sets
45sec on/15sec off
row/ski/down ups
sumo squat stretch/handwalk+push up/down dog+seal
prehab
3sets
30sec on/10sec off
db hollow hold
top of push up hold on medball
conditioning
4sets
every 7min x6 (42min)

1) 500/400m ski
30 double db burpees 22,5/15

2) 500/400m row
60 wall balls 9/6

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
barbell roll outs
strength (20min)
work up to a heavy
2rm backsquat
back off set
emom x 6
1 backsquat @90% of 2rm
metcon
6 rounds
for time
5 power cleans 80/60
10 burpees over bar
15 wall balls 9/6
scale 50/35, 6/4
#legslegslegs
rpe8

‍

hyrox
warm up
3sets
45sec on/15sec off
row/ski/down ups
sumo squat stretch/handwalk+push up/down dog+seal
prehab
3sets
30sec on/10sec off
db hollow hold
top of push up hold on medball
conditioning
4sets
every 7min x6 (42min)

1) 500/400m ski
30 double db burpees 22,5/15

2) 500/400m row
60 wall balls 9/6

‍

warm up
200m run
into
3sets
45sec on/15sec off
row/ski/bike
sumo squat stretch/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
top of push up hold
v-ups
conditioning
every 24min x3

a) 600m run
8 double db burpees 22,5/15
600m run
8 double db burpees 22,5/15
600m run
8 double db burpees 22,5/15
600m run
8 double db burpees 22,5/15

b) 750/600m row
5/5 kb snuster 24/16
10 kb twist 24/16
750/600m row
5/5 kb snuster 24/16
10 kb twist 24/16
750/600m row
5/5 kb snuster 24/16
10 kb twist 24/16
750/600m row
5/5 kb snuster 24/16
10 kb twist 24/16

c) 750/600m  ski
2000/1600m bike
750/600m  ski
2000/1600m bike
750/600m  ski
2000/1600m bike
750/600m  ski
2000/1600m bike

‍

warm up
200m run
into
2 sets
45sec on/15sec off
ski
down ups
instep stretch + rotaition/down dog & seal
prehab (4min)
tabata
hollow hold
arch hold
metcon (45min)
teams of two
for time
YGIG
10-8-6-4-2 reps
deadlifts 100/70
handstand push ups
12/9cal ski
into
10-8-6-4-2 reps
Power cleans 80/60
burpees over bar
200m run
into
10-8-6-4-2 reps
push jerks 70/50
pull ups
12/9cal ski
*as soon as one athlete starts on the SkiErg or goes for the run, the other athlete may begin as well
#teamday
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
tuck sit hang
strength (20min)
every 2min x 7
10 plate jumps @15
4 high box jumps @75/60
1 power snatch @88%
metcon (16min)
for time
21-15-9 reps
power snatches 50/35
toes to bar
handstand push ups
scale 35/25, knee raises, push ups
#skillsskillsskills
#powerpowerpower
rpe8

hyrox
warm up
200m run
into
2sets
45sec on/15sec off
row
sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
plank hold on medball
medball turkish sit ups
conditioning
every 6 min x 6

1.250/200m row
10 wall balls 9/6
250/200m row
10 burpees over erg

2) 200m run
10m sandbag lunges 20
200m run
10m double kb farmers carry 32/24

‍

warm up (6min)
2 sets
row
step ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
barbell good mornings @unloaded bar
strength (20min)
every 2min x 6
1.-2. 8 deadlfits @70% (moderate)
3.-4. 6 deadlfits @75% (moderate)
5.-6. 4 deadlifts @ 78% (moderate)
metcon (20min)
2 rounds
for time
1000/800m row
50 burpee box jump overs 60/50
#endurance
rpe7

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell side bends
metcon (30min)
benchmark
"Roney
4 rounds
200m run
11 thruster 61/43
200m run
11 push press 61/42
200m run
11 bench press 61/43
scale 40/25
#benchmark
rpe9

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
sumo squat stretch/instep strech + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
plank hold
strength (18min)
every 3min x 4
6 frontsquats @75%
8 double db step ups @ahap
metcon (18min)
emom x 18
1. 12/9cal bike
2. 12 sandbag lunges 20
3. 12 box jumps 60/50
scale lunges, step ups
#legslegslegs
rpe8

row
warm up
3sets
45sec on/15sec off
row
samson stretch/lateral squat stretch/sumo squat stretch
prehab
3sets
30sec on/10sec off
wall squats
hollow hold
conditioning
1000m row
2min rest
750m row
90sec rest
500m row
1min rest

into

8sets
250m row
60 sec rest b/w sets

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell roll outs
strength (20min)
work up to a heavy push jerk
back off set
emom x 5
1 push jerks @85%
*with 2sec pause in dip & catch
metcon (15min)
3 rounds
30 alt single arm db hang power clean & jerk 22,5/15
30 pull ups
30 hand release push ups
scale 15/10, jumping pull ups, ring rows, kneeling hand release push ups
#upperbodypushandpull
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
row
step ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
metcon (45min)
in teams of two
for time
8 rounds
6 double db hang power clean & jerks 22,5/15
6 double db box step overs 60/50
12 toes to bar
200m run
into
8 rounds
6 double db thruster 22,5/15
3 double db devils press 22,5/15
24 sit ups
250/200m row
scale 15/10
#challengewithmybuddy
rpe8

strength

warm up
3 sets
45 sec on/15 sec off
down ups
instep stretch + rot./ sumo squat stretch/ lateral squat stretch
prehab
3 sets
30sec on/10sec off
wall sit
hollow hold
strength
Every 3 min x 5
5 backsquats @82% of 1Rm
Every 2:30min x 4
6 double dB Romanian deadlifts @ahap
12 double dB box step ups @ahap
30 sec reverse arch hold
Zusätze/Finisher
Every 3min x 4
1.⁠ ⁠10 suitcase lunges @ahap + 10 dumbell goblet sissy squats@ahap
2.⁠ ⁠15 wall squats + 12/12 dumbell single leg hip thrust

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotaton/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
arch hold
gymnastic skill (16min)
handstandwalk
back off set
3 rounds
teams of two
YGIG
10 plate alt nose to wall plate walks
10 alt plate backfacing plate walks
rx
6 alt plate backfacing plate walks
6m handstand walk/supported handstand walk
metcon (20min)
emom x 20
1. 50 double unders
2. 2-4 wall walks
3. 8-10 burpee box jumps 60/50
4. rest
scale single unders (x2), 45sec double under practice
#skillskillskill
rpe7

‍

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
tuck sit hang
strength (15min)
work up to a heavy complex
power clean + below the knee power clean + hang power clean
metcon (16min)
for time
30 power cleans 60/45
60 toes to bar
30 box jump overs 60/50
20 power cleans 60/45
40 toes to bar
20 box jump overs 60/50
10 power cleans 60/45
20 toes to bar
10 box jump overs 60/50
scale 45/30, knee raises
#welovetolift
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
bike/ski
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
medball twist
strength (20min)
backsquat
3 sets
10 reps @65% (heavy)
3min rest
3 sets
3 reps @81% (mod heavy)
2min rest
metcon (16min)
4 rounds
for total reps
2min on/2min off
12/9cal bike
12/9cal ski
max wall balls in remaining time 9/6
scale 9/7cal, 6/4
#legslegslegs
rpe9

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
hollow hold
reverse snow angels
strength (20min)
5 sets
3 barbell shoulder press @climbing
6 deficit plate push ups
9 plate turkish sit ups15/10
2min rest
*start the shoulder press at 60% of your max
metcon (12min)
amrap 12min
6 shoulder to overhead 60/45
24 sit ups
18 air squats
scale 45/30
rx+ 80/55
#upperbodystrength
rpe8

‍

hyrox foundational #42
warm up
3sets
45sec on/15sec off
down ups
samson stretch/sumo squat stretch/handwalk+push up
prehab
db turkish sit ups left
db turkish sit ups right
conditioning
3sets
2min on/40sec off

1) 10 burpess over sandbag
20 sandbag lunges 20

2) 10 double db front squats 22,5/15
10 deficit db push ups

3) max m ski

4) 10 kb reset swings 24/16
10 kb squat jacks 24/16

5) 10 double db thruster 15/10
10 double db bicep curls 15/10

‍

warm up (6min)
200m run
into
2 sets
45sec/15sec off
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell roll outs @unloaded bar
strength (20min)
work up to a heavy deadlift
back off set
emom x 4
3 rep @78%
metcon (15min)
benchmark
rx+
"Helena"
3 rounds
for time
400m run
21 alt db snatches 22,5/15
12 bar muscle ups
rx
"Helen"
3 rounds
for time
400m run
21 swings 24/16
12 pull ups
scale 20/12, ring rows
#benchmarkday
rpe9

‍

hyrox #41
warm up
3set
45sec on/15sec off
down ups
sumo squat stretch/handwalk+push up/samson stretch
prehab
3sets
30sec on/10sec off
side plank reach through left
side plank reach through right
conditioning
3 sets
1:45min work/30sec rest

1) max double db deficit push ups
max double db thruster in remaining time 22,5/15

2) 45sec row sprint
15sec rest
45sec row sprint

3) sled push 100/80

4) 45sec ski sprint
15sec rest
45sec ski sprint

5) max kb swings  24/16
max goblet squats in remaining time 24/16

6) max plank ups
max burpees in remaining time

7) max sandbag lunges 20
max sandbag step ups in remaining time 20

‍

‍

warm up
200m run
into
3sets
45sec on/15sec off
row/ski/bike
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
tuck sit hang
single leg alg. v-ups
conditioning
every 24min x3

a) 800m run
10 jumping squats
30/20cal bike
800m run
10 jumping squats
30/20cal bike
800m run
10 jumping squats
30/20cal bike

b) 1000/800m row
10 push ups
15 burpees over rower
1000/800m row
10 push ups
15 burpees over rower
1000/800m row
10 push ups
15 burpees over rower

c) 1000/800m ski
10 sit ups
20 kb swings 32/24
1000/800m ski
10 sit ups
20 kb swings 32/24
1000/800m ski
10 sit ups
20 kb swings 32/24

‍

Core Class

a) warm up
dynamic warm up
b) prehab
3 sets
30sec on/10sec off
marching glute bridge
side plank hold/side
c)core
2 rounds
1min on/30sec off
1) sandbag bearhug hold 70/45
2) plate overhead hold 20/15
3) kb farmers hold 32/24
4) weighted plank hold 20/15
2 rounds
2min on/30sec off
1) 10 v-ups
10 plank ups
10 tuck ups
10 plank ups
2) 20 mountain climbers
10 toe touches
10 marching planks
3) 20 shoulder taps
5 hollow into arch into hollow
10 alt deaf bug
4) 10/10 side plank dips
10/10 star plank raises

‍

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
ski
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
tuck sit hang
metcon (42min)
teams of two
for time
4 rounds
200m run/250/200m ski
10 power snatches 40/30
20 handstand push ups
into
4 rounds
12 burpees/12 box jumps 60/50
10 overhead squats 40/30
20 toes to bar
into
4 rounds
200m run/250/200m row
10 thruster 40/30
20 pull ups
*one athlete runs while the other athlete skis, then they switch.
The same applies to the burpees and the box jumps
rx+ 50/35, def hspu, chest to bar pull ups
scale 30/20, frontsquats, hand release push ups, knee raises, jumping pull ups, ring rows
#teamday
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
samson stretch/lateral squat stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
wall squats with 2sec pause in bottom
strength (18min)
backsquat
every 2:30min x 5
6 reps @76% (heavy)
metcon
benchmark
"BARRAZA"
amrap 18min
200m run
9 deadlifts 125/84
6 burpee bar muscle ups
scale 80/50, burpee pull ups, burpee to target
#benchmarkday
rpe9

‍

warm up
200m run
into
2sets
45sec on/15sec off
row
sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
top of push up hold
single leg alt v-ups
conditioning

2min on/30sec off

1) 400m run

2) 10 burpee to target
10 wall balls 9/6

3) max m row

4) 10m walking sandbag lunges 20
20m double kb farmers carry 32/24

5) max m ski

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
strength (18min)
work up to a heavy complex
2 push press + 1 push jerk
back off set
emom x 6
1 push  press + 1 push jerk @90% of heaviest complex
metcon (18min)
emom x 18
1. 12/9cal bike
2. 6 double db burpee 22,5/15
3. 12 toes to bar
scale 15/10, knee raises
#upperbodypush
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
plank hold
side plank hold/side
strength/strongman
2 rounds
for total reps
90sec on/30sec off
1. sled push 150/100
2. sandbag bear hug carry 70/45
3. sandbag step ups 20
4. ghd sit ups
5. öppenbar carry 100/70
6. double db bench press 22,5/15
7. stationary dips
8. kb twist 24/16
scale 100/70, 45/30, sit ups, 70/45, 15/10
#purestrength
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handdstand hold
db twist
strength (18min)
every 3:00min x 6
2 walll walks
4  nose to wall handstand push ups
8 alt nose to wall shoulder taps
8 push ups
8 weighted sit ups @ahap
metcon (18min)
3 rounds
for time
50 wall balls 9/6
20 chest to bar pull ups
200m run with medball 9/6
scale 6/4, pull ups, ring rows
#skillsskillsskills
rpe8

hyrox complete #40
warm up
200m run
into
2sets
45sec on/15sec off
row
sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
db renegade row
db hollow hold
conditioning
2sets
20min on/2min off

1) 10 double db thruster 22,5/15
10 double db frontsquats 22,5/15
20 wall balls 9/6
400m run

2) 10 broad jumps
10 push ups
10 burpee broad jumps
500/400m row

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (20min)
work up to a heavy squat snatch
back off set
emom x 6
1 squat snatch @80%
scale power snatch
metcon (12min)
amrap 12min
24 double unders
8 double kb hang power snatches 24/16
12 alt double kb frontrack lunges 24/16
scale single unders (x2), 16/8, db
#heavysnatchvibes
rpe8

‍

hyrox engine #40
warm up
2sets
45sec on/15secc off
row/ski
down ups
handwalk+push up/samson stretch
prehab
3sets
30sec on/10sec off
side plank raises left
side plank raises right
conditioning
12 sets
3min on/30s off

1) max cal row

2) 15 double db deadlifts 22,5/15
15 burpees

3) max cal ski

4) 15 kb goblet squats 24/16
15 kb twists 24/16

‍

‍

warm up
200m run
into
3sets
45sec on/15sec off
row/ski/bike
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
tuck sit hang
single leg alg. v-ups
conditioning
every 24min x3

a) 1200m run
40 sandbag box step ups 20
1200m run
40 sandbag box step ups 20

b) 1500/1200m row
60/40cal bike
1500/1200m row
60/40cal bike

c) 1500/1200m ski
30 burpee toes to bar
1500/1200m ski
30 burpee toes to bar

‍

Team WOD

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
metcon (45min)
teams of two
for time
160/140/120cal row
*e2:30mom
12 synch db snatches 22,5/15
12 push ups
into
100 burpees on plate
*e2:30mom
12 synch single arm db thruster 22,5/15
12 toes to bar
into
100 box jumps 60/50
*e2:30mom
6 synch single arm db devils press 22,5/15
6 bar muscle ups
scale 15/10, kneeling push up, knee raises, pull ups
#teamday
rpe8

STRENGTH

warm up
3 sets
45sec on/15 sec off
down ups
instep stretch + rot./ sumo squat stretch/ lateral squat stretch
prehab
3 sets
30 sec on/10 sec off
barbell good mornings
dumbell globlet front squat hold
strength
every 3 mins x 7
5 deadlifts @72%
5 dumbell hip thrust @ahap
12/12 Single leg banded Hamstring curls @ahap
Zusätze/backoff
Every 2 mins x 5
8 dumbell goblet sissy squats @ahap
10 jumping air squats
#building

‍

warm up (6min)
200m run
into
4 sets
45sec on/15sec off
down ups
down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
double db top of push up hold
double db bottom of push up hold
strength (12min)
4 rounds
6 seated double db shoulder press @ahap
6 deficit push ups
4 strict ring pull ups
8 inverted ring rows
rest as needed
scale kneeling push ups, push ups, floor assistant ring pull ups
metcon (22min)
5 rounds
for time
400m run
20 shoulder to overhead 50/35
5 burpee pul ups
scale
40/25, burpees jumping pull ups, burpee to target
#uppebodystrength
rpe8

hyrox foundational #39
warm up
3sets
45sec on/15sec off
down ups
samson stretch/instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
top of push up hold
arch hold
conditioning
4sets
90sec on/30sec off

1) max sandbag box step ups 20

2) max double db deadlifts 22,5/15

3) 150m row (sprint)
10sec rest
max m row in remaining time

4) 15 plate ground to overhead 20/15
max plate overhead lunges in remaining time

5) 5 burpees
max push ups in remaining time

‍

warm up (6min)
3 sets
45sec on/15sec off
row
intstep stretch + rotation/samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
tuck sit hang
strength (18min)
every 2min x 5
5 deadlifts @78% (heavy)
metcon (12min)
crossfit community cup
WOD 2
for total reps
2min on
1min off
2min on
1min off
2min on
1min off
3min on
1.&2.
15 toes to bar
15 overhead squats 50/35
max cal row
3.&.4.
15cal row
15 overhead squat 50/35
max bar muslce ups
advanced
53/30, chest to bar pull ups
intermediate
35/25, pull ups
scale
knee raises, 30/20, pull ups
Rookie
sit ups, 20/15, ring rows
#communitycup
rpe8

‍

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
barbell roll outs
strength (30min)
crossfit community cup
WOD 3
within 20min
1rm front squat
1rm hang power clean
#communitycup
rpe9

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
samson stretch/twisted cross/handwalk + push up
prehab (4min)
tabata
top of push up hold
reverse snow angels
strength (18min)
every 90sec x 7
2 push jerks @78%
*1 rep with 3sec pause in catch
metcon (20min)
crossfit community cup
WOD 1
amrap 20min
12 box step overs 60/50
9 alt db snatches 22,5/15
3 handstand push ups
Pro
75/60, strict hspu
intermediate
hand release push ups
scale
50/50, 15/10
#communitycup
rpe7

‍

hyrox foundational #40
warm up
3sets
45sec on/15sec off
down ups
samson stretch/sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
alt single leg v-ups
top of push up hold
conditioning
3sets
1:15 on/25sec off

1) 10 double db reverse fly
10 double db front to lateral raise

2) 20 sandbag lunges 20
10 sandbag squats 20

3) max m row

4) 5 kb windmills

5) 10 wall ball situps 9/6
10 tuck ups

6) 10 double db hang power cleans 22,5/15
10 double db bent over rows 22,5/15

7) max m ski

8) 10 push ups
5 burpees

‍

warm up (6min)
200m run
into
4 sets
45sec on/15sec off
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
metcon (45min)
in teams of two
for time
10 rounds
200m run
15 burpees
*one athlete runs while the other does burpees – always switching back and forth
into
10 rounds
5 power cleans 50/35
10 pull ups
5 frontsquat 50/35
10 sit ups
5 thruster 50/35
into
10 rounds
12/9cal row
8 handstand push ups
*one athlete rows while the other does handstand push ups – always switching back and forth
scale 40/30, jumping pull ups, ring rows, elevated hspu, hand release push ups
RX+ 60/45, chest to bar pull ups, toes to bar, strict hspu
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
sumo squat stretch/lateral squat stretch/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
medball plank hold
medball twist
strength (18min)
backsquat
work up to a 3rm
back off set
emom x 5
1 rep @3rm
metcon (18min)
4 rounds
36 double unders
24 wall balls 9/6
into
4 rounds
12 box jumps 60/50
24 sit ups
scale single unders (x2), 6/4
#legslegslegs
rpe7

‍

hyrox complete #38
warm up
3sets
45sec on/15sec off
down ups
sumo squat stretch/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
mountain climbers
hollow hold
conditioning
5 sets
30secon/60sec off

1) 30sec ski (sprint)
5 double db hang squat cleans 22,5/15

2) 30sec kb goblet squats 24/16
5 burpee broad jumps

3) 30sec row (sprint)
15 push ups

4) 30sec double db z-press
10 wall balls 9/6

Beispiel: 30s Ski Sprint, 60s to complete 5 x DB Squat Clean, any time remaining is rest

‍

‍

warm up (6min)
2 sets
45sec on/15sec off
bike/ski
step ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength (20min)
every 2min x 8
4 nose to wall handstand push ups
4 chin ups
scale elevated strict hspu, box supporeted hspu, banded chin ups, floor assistant chin ups
metcon (20min)
emom x 20
1. 12/9cal bike
2. 4-6 double db devils press 22,5/15
3. 12/9cal ski
4. 8-12 def db push ups
scale 9/7cal, 15/10
#buildinggymnasticstrength
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell roll outs
strength (20min)
deadlift (heavy)
every 2:30min x 5
5 reps @81%
then
2min rest
into
1 unbroken max reps @70%
metcon (15min)
10 rounds
for time
4 hang power cleans 60/45
6 alt barbell frontrack lunges 60/45
8 burpees over bar
scale 40/30, lunges, frontsquats
#heavyday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
top of press hold @unloaded bar
double db side bends
strength (20min)
5 sets
2 shoulder press + 2 push  press @climbing
*start with 60% of 1rm shoulder press
3min rest b/w sets
metcon (12min)
amrap 12min
2-4-6-8-10-12-etc reps
wall walks
double db box step overs 22,5/15
scale 15/10
#buildingupperbodystrenght
#powerandcore
rpe7

hyrox complete #38
warm up
3sets
45sec on/15sec off
ski/row/down ups
sumo squat stretch/handwalk+push up/down dog+seal
prehab
3sets
30sec on/10sec off
db hollow hold
db twists
conditioning
20 rounds
30sec on/60sec off

1) 30sec ski erg (sprint)
5 double db squat cleans 22,5/15

2) 30sec double db alt lunges
5 burpee broad jumps

3) 30sec row (sprint)
15 push ups

4) double db z-press 15/10
10 wall balls 9/6

Beispiel: 30s Skierg Sprint, 60s to complete 5 x DB Squat Clean, any time remaining is rest

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
barbell turkish sit ups
strength (15min)
work up to a heavy overhead squat
back off set
emom x 4
1 overhead squat @70% with 3sec pause in bottom
metcon (18min)
benchmark
"Nancy"
5 rounds
for time
400m run
15 overhead squats 40/30
scale 30/20, frontsquats
#benchmarkcrossfit
rpe8

‍

hyrox foundational #38
warm up
3sets
45sec on/15sec off
down ups
samson stretch/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
plank ups
single leg alt v-ups
conditioning
30 rounds
60sec on/20sec off
zone 1
1) double db step ups 22,5/15
2) row (sprint)

zone 2
1) burpee broad jumps
2) kb swings 24/16

zone 3
1) Arms only sled pull 100/80
2) 20 hollow flutter kicks
10 tuck ups

zone 4
1) ski (sprint)
2) double db z press 15/10

zone 5
1) shuttle runs
2) plank hold

- 4 athleten pro station
- 2 athleten arbeiten zusammen. einer macht a) für eine Minute während der andere b) für eine minute macht. nach jeder pause wird gewechselt bis jeder 3x an jeder station war.

‍

warm up
200m run
into
2sets
row/ski
rope jumps
handwalk+push up/instep stretch+rotation
prehab
3sets
30sec on/10sec off
plank hold
tuck ups
conditioning
every 8min x 9
a) 30 double unders
150m run
30 double unders
150m run
30 double unders
150m run
30 double unders
150m run
30 double unders
150m run

b) 5 double db thruster 22,5/15
200/150m row
5 double db thruster 22,5/15
200/150m row
5 double db thruster 22,5/15
200/150m row
5 double db thruster 22,5/15
200/150m row
5 double db thruster 22,5/15
200/150m row

c) 8 hand release push ups
200/150m ski
8 hand release push ups
200/150m ski
8 hand release push ups
200/150m ski
8 hand release push ups
200/150m ski
8 hand release push ups
200/150m ski

‍

warm up (6min)
2 sets
45sec on/15sec off
ski/bike
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
medball twist
top of double db push up hold
metcon (45min)
teams of two
for time
80/60cal ski/bike
into
160 wall balls 9/6
into
30 complex
YGIG
4 double db deadlifts 22,5/15
3 double db hang power cleans 22,5/15
2 double db shoulder to overhead 22,5/15
1 double db devils press 22,5/15
into
160 toes to bar
into
80/60cal ski/bike
scale 6/4, 15/10, knee raises
#teamday
rpe8

‍

warm up
3sets
45sec on/15sec off
ski/row/down ups
sumo squat stretch/samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
side plank left
side plank right
conditioning
3sets
2min on/30sec rest

1) max m ski

2) 20 double db frontrack squats 22,5/15
max m walking lunges in remaining time 22,5/15

3) 200m row (sprint)
20sec rest
max m row in remaining time

4) max wall balls 9/6
5 burpees for every break

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
rower pike up
db pass through
strength (20min)
benchpress
4 sets
10 reps @72% (heavy)
6/6 bench supported db row @ahap
3min rest
metcon (14min)
3 rounds
for time
500/400m row
20 toes to bar
10 shoulder to overhead 60/45
scale knee raises, 35/25
#upperbodystrength
rpe7

‍

hyrox foundational #36
warm up
200m run
into
2sets
45sec on/15sec off
down ups
sumo squat stretch/samson stretch
prehab
3sets
30sec on/10sec off
hollow hold
hollow into arch roll
conditioning
3 sets
1:45min on/30sec off

1) 10 plate ground to overhead 20/15
10 plate overhead lunges 20/15

2) 10cal row (sprint)
10sec rest

3) 10m sled pull 100/80
10m sled push 100/80

4) 10cal ski (sprint)
10sec rest

5) 10 double db deadlifts 22,5/15
5 double db push press 22,5/15

6) 10 v-ups
10 plank ups

7) 200m run (sprint)
max burpees in remaining time

‍

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (15min)
work up to a heavy complex
power snatch + squat snatch + overheadsquat
metcon (18min)
for time
30 burpees over bar
30 power snatches 40/30
30 box jump overs 60/50
30 hang squat snatches 40/30
30 burpee box jump overs 60/50
30 overhead squat 40/30
scale 30/20
#welovetolift
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
kb twist
strength (20min)
every 3min x 5
6 deadlfits @72% (moderate)
12 weighed sit ups @ahap
metcon (14min)
amrap 14min
40 double unders
20 swings 24/16
5 wall walks
scale single unders (x2), 16/12
#lowerbodypullingstrength
rpe7

‍

warm up
200m run
into
2 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal
prehab (4min)
tabata
hollow hold
arch hold
metcon
benchmark
"murph"
for time
1mile run
100 pull ups
200 push ups
300 squats
1mile run
RX+ weighted vest
scale ring rows, kneeling push ups.
* "cindy"
10 rounds
5 pull ups
10 push ups
15 squats
#benchmarkday
rpe8

‍

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
sumo squat stretch/instep stretch+rotation
prehab
3sets
30sec on/10sec off
top of push up hold
arch hold
conditioning
every 8min x9

a) 5 burpee double jump over line
200m run
5 burpee double jump over line
200m run
5 burpee double jump over line
200m run
5 burpee double jump over line
200m run

b) 5 double db step ups 22,5/15
250/200m row
5 double db step ups 22,5/15
250/200m row
5 double db step ups 22,5/15
250/200m row
5 double db step ups 22,5/15
250/200m row

c) 10 wall balls 9/6
250/200m ski
10 wall balls 9/6
250/200m ski
10 wall balls 9/6
250/200m ski
10 wall balls 9/6
250/200m ski

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
nose to wall handstand hold
metcon (40min)
for time
in teams of two
10 complex 50/35
into
50-35-20 reps
handstand push ups
pull ups
burpee box jump overs 60/50
into
10 complex 50/35
*complex
4 power cleans
3 frontsquats
2 shoulder to overhead
1 thruster
each athlete must complete an entire complex
RX+ 60/45, chest to bar pull ups
scale 35/25, elevated hspu, hand release push ups, ring rows
#teamday
#letshavefun
rpe8

‍

hyrox foundational #34
warm up
3sets
45sec on/15sec off
down ups
sumo squat stretch/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
top of push up hold
bottom of push up hold
conditioning
3sets
1:15min on/25sec off

1) 5 sandbag jumping squats 20
5sec rest

2) sled pull 100/80

3) max m row

4) 5/5 single arm kb rows
5sec rest

5) wall balls 9/6

6) 5 double db thruster 22,5/15

7) max unbroken push ups
5sec rest

‍

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 3sec pause in bottom
double db side bends
strength (18min)
work up to a heavy 2rm backrack lunges
back off set
every 2min x 3
10 backrack lunges @65%
metcon (18min)
for time
50 double db squats 22,5/15
40 db pushups 22,5/15
30 double db push press 22,5/15
20 double db lunges 22,5/15
10 double db devils press 22,5/15
20 double db lunges 22,5/15
30 double db push press 22,5/15
40 db pushups 22,5/15
50 double db squats 22,5/15
scale 15/10, kneeling push ups
#dumbbellendurance
rpe8

hyrox engine #33
warm up
3sets
45sec on/15sec off
down ups
sumo squat stretch/instep stretch+
prehab
condtioning
3 rounds
1:45min on/30sec off

1) 20 mountain climbers
max wall balls in remaining time 9/6

2) sled pull 100/80

3) 150m row sprint
10sec rest

4) max unbroken kb swings
into
max kb goblet squats in remaining time

5) 150m ski sprint
10sec rest

6) 10 floor supported double db bench press 22,5/15
10 db tricep extensions 22,5/15

7) 300m bike sprint
10sec rest

‍

warm up (6min)
3 sets
down ups
down  dog & seal/twisted cross/dynamic bridge
prehab (4min)
tabata
hollow hold
arch hold
strength/functional (15min)
4 sets
8/8 single arm db benchpress
12 db pull over
12 db lu raises
8/8 single arm db row
@ahap
rest as needed
metcon (16min)
9 rounds
for time
3 strict pull ups
6 strict nose to wall handstand push ups
9 double kb hang power snatches 24/16
scale banded pull ups, seated floor assitant pull ups, elevated hspu, box supported hspu, 16/12
#gymnasticday
#itsallaboutpracitce
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
rower pike  ups
medball twist
strength (16min)
work up to a heavy split jerk
back off set
emom x 4
3 split jerks @75%
metcon (20min)
Trivium Qualifier 25.1
"power"
5 rounds
for total reps
3min on/1min off
25/20cal row
25 wall balls 9/6
max box jump overs in remaining time  60/50
scale 6/4
#challenge
#power
rpe9

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
samson stretch/handwalk + push up/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell good mornings @unloaded bar
strength (20min)
work up to a heavy complex
clean pull + 2 hang squat cleans
back off set
emom x 5
4 burpees over bar
1 hang squat clean @85% of heaviest conmplex
metcon (16min)
emom x 16
1. 12/9cal ski
2. 6 power cleans 70/50
3. 12 toes to bar
4.  2-3 wall walks
scale 40/30, knee raises
#weightliftingskills
#weightliftingstrength
rpe7

‍

hyrox foundational #32
warm up
3sets
45sec on/15sec off
down ups
samson stretch/sumo squat stretch/instep stretch+rotsation
prehab
3sets
30sec on/10sec off
top of push up hold
arch hold
conditioning
3 rounds
60sec on/20sec off

1) air squats

2) row sprint

3) lunges

4) floor supported bench press

5) sled push 100/80

6) kb twists

7)  ski sprint

8) wall balls 9/6

9) shuttle runs (6m)

10) farmers carry 32/24

‍

‍

warm up
200m run
into
2 sets
45sec on/15sec off
step ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec rest
tuck sit hang
barbell good mornings @unloaded bar
strength (14min)
backsquat
emom x 10
2 reps @83%
metcon (21min)
for time
200m run
then
2 rounds
3 bar muscle ups
6 deadlifts 100/70
9 box  jumps 60/50
then
400m run
then
3 rounds
3 bar muscle ups
6 deadlifts 100/70
9 box jumps 60/50
then
800m run
then
4 rounds
3 bar muscle ups
6 deadlifts 100/70
9 box jumps 60/50
scale jumping bar muscle ups, chest to bar pull ups, pull ups, jumping pull ups, 70/50
#crossfit
#legslegslegs
rpe7

hyrox engine #31
warm up
200m run
into
2sets
45sec on/15 sec off
ski/row
samson stretch/sumo squat stretch
prehab
3sets
30sec on/10sec off
double db top of push up hold
rower pike ups
conditioning
19min on/2min off
in teams of two

zone 1
1) 400m run

2) 10 double db hang cleans 22,5/15
max m ski

*change when one athlete finished 400m

zone 2
1) 30m sandbag lunges 20

2) max m row

*change when one athlete finished 30m lunges

‍

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
instep stretch+rotation/twisted cross
prehab
3sets
30sec on/10sec off
tuck sit hang
top of push up hold
conditioning
every 8min x9

a)
12m sandbag lunges 20
250m run
12m sandbag lunges 20
250m run
12m sandbag lunges 20
250m run

b)
4 single db devils press 22,5/15
330/270m row
4 single db devils press 22,5/15
330/270m row
4 single db devils press 22,5/15
330/270m row

c)
12 toes to bar
330/270m ski
12 toes to bar
330/270m ski
12 toes to bar
330/270m ski

‍

warm up (6min)
2 sets
45sec on/15sec off
ski/bike
step ups
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of push up hold
metcon (38min)
teams of two
for total reps
amrap 18min
12/9cal ski
6 double db hang power clean & jerks 22,5/15
12 toes to bar
6 burpees over db
12 double db frontrack lunges 22,5/15
2min rest
amrap 18min
12/9cal bike
6 double db box step overs 22,5/15
12 def db push ups
6 double db thruster 22,5/15
12 pull ups
scale 15/10, knee raises, lunges, push ups, kneeling push ups, jumping pull ups, ring rows
#teamday
#letshavefunwithyourbuddy
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
hollow hold
strength (20min)
pause frontsquat
every 2min x 8
1 pause frontsquat + 1 frontsquat @76%
metcon (15min)
5 rounds
for total reps
90sec on/90sec off
30 double unders
8 burpees over bar
max thruster in remaining time 50/35
scale 30/20, single unders (x2)
#legslegslegs
rpe8

hyrox engine #30
warm up
200m run
into
2sets
45sec on/15sec off
row/ski
lateral squat stretch/instep stretch+rotation
prehab
3sets
30sec on/10sec off
single leg alt v-ups
top of push up hold
conditioning
2 sets
4min on/1min off

1) 800m run

2) max m row

3) 800m run

4) max m ski

‍

warm up (4min)
2 sets
435sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up
prehab (4min)
tabata
hollow hold
arch hold
strength/strongman (42min)
2 rounds
for total reps
2min on/1min off
1. öppenbar carry 100/70
2. sandbag lunges 20
3. sled push 150/120
4. weighted sit ups 20/15
5. double kb frontrack carry 24/16
6. double db step ups 22,5/15
7.sandbag bear hug carry 70/45
scale 60/40, lunges, 120/80, 15/10, 16/12, 15/10, 45/30
#strongstronger
#strongman
rpe/

‍

warm up (4min)
2 sets
45sec on/15aec off
down ups
instep stretch + rotation/handwalk + push up
prehab (4min)
tabata
hollow hold
top of push up hold
strength/metcon (42min)
benchmnark "Linda"
for time
teams of two
YGIG
for time
10-1 reps
deadlift 1,5 of bodyweight
benchpress bodyweight
squat clean 0,75 of bodyweight
scale bodyweight, 0,5 of bodyweight,
#benchmark
rpe7

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
db pass through
strength (15min)
skill: handstand walk
back off set
4 rounds
5-10m handstand walk
10-15 plate turkish sit ups @ahap
scale nose to wall or backfacing alt shoulder taps, partner supported handstand walk
metcon (20min)
6 rounds
for time
200m run
5 wall walks
20 alt db snatches 22,5/15
scale 15/10
#skillskillskill
#embracethechallenge
rpe7

‍

hyrox foundational #30
warm up
200m run
into
2sets
45sec on/15sec off
ski/row
samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
top of push up hold
tuck ups
conditioning
3sets
2min work/40sec rest

1) 400m run

2) 8 db glute bridges
8/8 side plank raises

3) 16 medball sit ups 9/6
max m ski in remaining time

4) 8 alt db snatches 22,5/15
8 single arm overhead lunges

5) 16 kb seesaw rows 24/16
8 hercules burpees

6) row

7) sled push 150/100

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell roll outs
strength (18min)
5 sets (heavy)
3 shoulder press @82%
3 strict weighed pull ups
3 shoulder press @82%
4-6 strict pull ups
scale banded pull ups, floor assistant/box assistant pull ups
2min rest
metcon (12min)
amrap 12min
10 shoulder to overhead 50/35
10 toes to bar
10 box jump overs 60/50
scale 35/20, knee raises, step ups
#upperbodystrength
#pushandpull
rpe8

hyrox engine #29
warm up
2 sets
45sec on/15sec off
row/ski
instep stretch+rotation/sasmon stretch
prehab
3sets
30sec on/10sec off
plank hold
rower pike ups
conditioning
20min on/2min off

1) 1600/1200m row
40 double db cluster 22,5/15
max m row in remaining time

2) in teams of two
a) 1000/800m row
b) 10/10 double kb bulgarian split squats 24/16
max push ups

‍

warm up
200m run
into
2 sets
row/ski
sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
nose to wall handstand hold
hollow hold
conditioning
every 8min x9

a) 8 double db burpee box step ups 22,5/15
400m run
8 double db burpee box step ups 22,5/15
400m run

b) 20 sandbag squats 20
500m row
20 sandbag squats 20
500m row

c) 2 wall walks
10 push ups
500m ski
2 wall walks
10 push ups
500m ski

‍

warm up (6min)
2 sets
45sec on/15sec off
row
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
side plank hold/side
metcon (45min)
teams of two
for time
4 rounds
20 hang power snatches 40/30
20 wall balls 9/6
20 pull ups
into
8 rounds
10 burpees over bar
20/15 cal row
into
4 rounds
20 overhead squats 40/30
20 swings 32/24
20 sit ups
scale 30/20, jumping pull ups, ring rows, 20/12, frontsquats
#teamday@12nullacht
#letshavefun
rpe8

‍

hyrox foundational #29
warm up
3sets
45sec on/15sec off
down ups
samson stretch/sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
side plank left
side plank right
conditioning
2sets
90sec on/30sec off

1) 10 plate ground to overhead 20/15
5 burpees on plate

2) row

3) max sled push

4) ski

5) shuttle runs

6) sandbag lunges 20

7) russian kb swings 24/16

8) 20 mountain climbers
5 push ups

9) 5 double db bicep curls
10sec rest

10) wall balls 6/4

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell good mornings @unloaded bar
strength (20min)
deadlift
every 4min x 4
4 deadlifts @80%
4 strict nosse to wall handstand push ups
4 deadlifts @80%
6 strict handstand push ups
metcon (15min)
1000/800m row
50 double hang power clean & jerks 22,5/15
500/400m row
25 double db hang power clean & jerks 22,5/15
scale 15/10
#upperbodypushandlowerbodypull
rpe7

‍

warm up
3sets
45sec on/15sec off
row/ski/down ups
sumo squat stretch/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
side plank left
side plank right
conditioning
60sec on/20sec rest

zone 1) 6 sets
a) max sandbag squat jumps 20
b) max m row (sprint)

zone 2) 6 sets
a) max push ups
b) 5 burpee broad jumps
5sec rest

zone 3) 6 sets
a) max medball sit ups
b) max m ski (sprint)

zone 4) 6 sets
a) max plate ground to overhead 20/15
b) max wall balls

zone 5) 6 sets
a) max sled push 100/80
b) max kb swings 24/16

- 4 athleten pro station
- 2 athleten arbeiten zusammen. einer macht a) für eine Minute während der andere b) für eine minute macht. nach jeder pause wird gewechselt bis jeder 3x an jeder station war.

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
samson stretch/lateral squat stretch/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
kb twist
strength (18min)
frontsquat
work up to a heavy 3rm
back off set
emom x 5
2 reps @90% of 3rm
metcon (15min)
amrap 7min
12/9cal bike
10 kb swings 32/24
10 box jumps 60/50
1min rest
amrap 7min
40 double unders
10 kb goblet lunges 32/24
10 a-jumps
scale 20/12, single unders (x2)
#legslegslegs
rpe7

‍