Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 23.03.2026
CrossFit
Heavy-Day
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.
Hybrid
EMOMx10
3 Deadlifts @RPE 8
-Use the same load across all sets.
AMRAPx7
2 Lanes Walking Lunges (2x10/2x15kg)
10 DB-Devil presses (2x10/2x15kg)
10 cal. Bike
Rest 2 min.
AMRAPx7
2 Lanes Sandbag Carry (30/45kg)
10 Sandbag Deadlifts
10 cal. Ski
Cardio
AMRAPx15
Teams of 2
10/12 cal. Ski
9 Burpees to target
3 Wall-Walks
-Switch partner after a full round.
Rest 3 min.
AMRAPx15
Teams of 2
10/12 cal. Row
9 KB-Swings (16/24kg)
6 Goblet Squats (16/24kg)
-Switch partner after a full round.
Dienstag, 24.03.2026
Crossfit
5 rounds for time:
2 rope climbs to (4.6/4.6 m)
15 Butterfly Sit-Ups
20 box jumps (51/61 cm)
– Step down from the box.
Hybrid
EMOMx10
5 Behind the neck Strict Press @RPE 8
-Use the same load across all sets.
AMRAPx18
22 Medball Thrusters (6/9kg)
22 alt. DB-Snatches (15/22,5kg)
22 cal. Bike / Row
35 Double Unders / Single Unders
-Rest 1 min between rounds.
Mittwoch, 25.03.2026
Crossfit
For time:
50 double-unders
50 burpees
50 double-unders
40/50-cal row
50 double-unders
50 toes-to-rings
50 double-unders
50 Russian KB swings (16/24 kg)
50 double-unders
Hybrid
E2MOMx5
5 Front Squats @RPE9
3 Rounds for time:
400m. Run / Ski
800/1000m. Row
18/24 cal. Bike
TC: 25min.
Cardio
AMRAPx30
20/25 cal. Ski
20 alt. DB- Hang Cleans (2x15/2x22,5kg)
20 DB-Push Press
20 Burpees over DB
20/25 cal. Row
20 Burpee Box Jump Overs (20'/24')
20 Handrelease Push-Ups
20 Jumping Air Squats
Donnerstag, 26.03.2026
Crossfit
Every 3:00 for 5 sets:
200-m row
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
Post-workout
Accumulate:
50 hand-release push-ups
Hyrox
EMOMx12
Min1: 5 Push-Ups+12 Wall-Balls (6/9kg)
Min2: :45 sec. KB-Hold (2x24/2x32kg)
Min3: :45 sec. Max cal. Bike
Rest 3 min.
AMRAPx15
200m. Run
10 alt. KB-Lunges (24/32kg)
10 KB-Goblet Squats
200m. Ski
10 Broad Jumps
10 Burpee Box Jumps (20'/24')
Freitag, 27.03.2025
Crossfit
Workout: LISA
in a 33-minute timeframe
8-7-6-5-4-3-2-1 Hang Power Cleans 35/50kg
1-2-3-4-5-6-7-8 Push Jerks 35/50kg
92 Air Squats
Rest 3:30 minutes
Into max rounds of:
28 Deadlifts 35/50kg
3 Wall Walks
25 Calories Echo Bike
Hyrox
AMRAPx10
P1: 400m. Row
P1: Max Lanes sled push (50kg)
-Switch partner after every 400m. Row
Rest 2 min.
AMRAPx10
P1: 800m. Standing Bike
P2: Max DB-Thrusters (2x10/2x15kg)
-Switch partner after every 800m. Bike
AMRAPx10
P1: 400m. Ski
P2: Max m. Farmers Carry (2x16/2x24kg)
-Switch partner after every 400m. Ski
Hybrid
E2MOMx5
10 Bent Over Row+5 Push-Ups @RPE 8
AMRAPx18
400m. Ski
20 KB-Gorilla Rows (16/24kg)
20 Mountain Climbers
20 KB-Deadlifts (2x16/2x24kg)
800m. Bike
20 Plate Ground to OH (10/15kg)
20 Shoulder Taps
20 Burpees to plate
Weightlifting
Samstag, 28.03.2026
Long Distance
AMRAPx60
Teams of 2
20 Rounds:
9 DB-Deadlifts (2x15/2x22,5kg)
6 DB-Thrusters
3 DB-Devil Presses
-Switch partner after a full round.
2000m. Row (YGIG)
20 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Switch partner after a full round.
4000m. Bike (YGIG)
CrossFit
Pre-workout
EMOM 8:
1 power clean
2 hang squat cleans
6 rounds for time:
250-m row
12 hang squat cleans (29/43 kg)
12 burpees
Hybrid
E2MOMx5
3 Back-Squats @RPE 9
AMRAPx8
10 cal. Bike
10 Box Jumps (20'/24')
10 Jumping Lunges
Rest 2 min.
AMRAPx8
10 cal. Row
10 American KB-Swings (16/24kg)
2 Lanes KB OH-Walk (16/24kg)
Sonntag, 29.03.2026
CrossFit Performance
1. Build to a Heavy Clean & Jerk in 10min (max. 6 Versuche)
8min Rest
12 Min AMRAP:
- 6 Bar Muscle-Ups
- 9 Power Cleans (60/40)
- 12 Box Jump Overs
8min Rest
3. 5 Runden:
- 15/12 Cal Bike
- Rest 1:1
Score = langsamste Runde
Hyrox
AMRAPx10
Max m. Walking Lunges (10/20kg)
-Every time you break perform:
10 cal. Row
10 Down & Ups
Rest 2 min.
AMRAPx10
Max Wall-Balls (6/9kg)
-Every time you break perform:
10 cal. Bike
10 Box Jumps (20'/24')
Rest 2 min.
AMRAPx10
Max KB-Hold (2x24/2x32kg)
-Every time you break perform:
10 cal. Ski
10 V-Ups
CrossFit
For time with a partner:
80/100-cal row
150 double-unders
80 Toes to bar
100 deadlifts (43/61 kg)
150 double-unders
80 Pull-ups
80/100-cal row
TC: 32min.
Montag, 23.03.2026
CrossFit
Pre-workout strength
EMOM 5:
1 squat clean
2 thrusters
– Build in load.
AMRAP 25:
3 pul-ups / C2B / Bar-ring muscle-ups
8 thrusters (34/52 kg)
17-cal row
Hyrox
On a 12 min. Clock
Find 1 Heavy Lane Sled Push
AMRAPx25
400m. Run
500m. Row
40 alt. Lunges (10/20kg)
400m. Run
500m. Ski
40 Wall-Balls (6/9kg)
Dienstag, 24.03.2026
Crossfit
"ANNIE"
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Post-workout skill
EMOM 6:
Handstand walk (7.6 m)
Hybrid
On a 12 min. Clock
5x5 Back Squats @RPE 8-9
AMRAPx7
15 cal. Bike
10 High Box Jumps (24'/30')
5 Burpees
Rest 2 min.
AMRAPx7
15 cal. Ski
10 alt. DB-Snatches (15/22,5kg)
5 Single arm DB-Devil presses
Mittwoch, 25.03.2026
Crossfit
AMRAPx18
20/25 cal. Ski / Bike
15 hang power snatches (29/43kg)
10 overhead squats (29/43 kg)
5 pull-ups / chest-to-bar pull-ups
Post-workout strength
3-3-3-3 reps:
Single-arm DB overhead squats, right
Single-arm DB overhead squats, left
– Rest as needed between sets.
Hyrox
EMOMx9
:40 On / :20 Off
Min1: Wall-Sit (10/15kg)
Min2: KB-Hold (2x24/2x32kg)
Min3: cal. Row
AMRAPx10
200m. Run
20 OH-Reverse Lunges (6/9kg)
20 Weighted Sit-Ups
Rest 2 min.
AMRAPx10
100m. Farmers Carry (2x24/2x32kg)
200m. Run
200m. Ski
Donnerstag, 26.03.2026
Cardio
AMRAPx34
400m. Run / Ski
30 Deadlifts (30/40kg)
30 Butterfly Sit-Ups
30 cal. Row
400m. Run / Ski
30 Front Squats (30/40kg)
30 Burpees over bar
30 cal. Bike
Hybrid
EMOMx10
3 Deadlifts @RPE 8
-Use the same load across all sets.
AMRAPx18
250m. Row
25 KB-Swings (16/24kg)
25 Down & Ups
500m. Bike
5 Wall-Walks
25 Burpees to target
Weightlifting
Skill: Hang Power Snatch --> E1.5MOMx5 --> 2 HPS between 68-78%
Strength I: Strict Press --> Find heavy double in 7min + E2MOMx2 - 2 Strict Presses @90%
Strength II: Front Squat --> E2.25MOMx5 - 3 Front Squats between 78-83%
Freitag, 27.03.2025
Hyrox
AMRAPx40
Teams of 2
1000m. Run (Together)
1000m. Row (YGIG)
8 Rounds:
10 Wall-Balls (6/9kg)
5 Burpee Broad Jumps
-Switch partner after a full round.
1000m. Run (Together)
1000m. Ski (YGIG)
8 Rounds:
10 alt. Lunges (10/20kg)
5 Burpee Broad Jumps
-Switch partner after a full round.
Afterwork-out 17:30
Samstag, 28.03.2026
CrossFlex
CrossFit
2 rounds for time with a partner:
20 shuttle runs
75 toes-to-bars
20 shuttle runs
50 strict pull-ups
20 shuttle runs
– Share the work as desired.
– 1 shuttle run is 25 ft out and back.
Hybrid
EMOMx10
5 Behind the neck Strict Press @RPE 8
-Use the same load across all sets.
AMRAPx18
22 Medball Thrusters (6/9kg)
22 alt. DB-Snatches (15/22,5kg)
22 cal. Bike / Row
35 Double Unders / Single Unders
-Rest 1 min between rounds.
Sonntag, 29.03.2026
Cardio
On a 35 min. Clock
Buy in:
2 Rounds:
400m. Run
800m. Row / Ski
18/24 cal. Bike
AMRAP in remaining time:
15 Toes to bar
15 alt. DB-Snatches (15/22,5kg)
25 Burpee Box Jump Overs (20'/24')
15 Goblet Squats (15/22,5kg)
15 Renegade Rows (15/22,5kg)
25 Burpees over DB
Long Distance
AMRAPx60
Teams of 2
20 Rounds:
10 alt. DB-Snatches (15/22,5kg)
10 Shoulder Taps
-Switch partner after a full round.
2000m. Bike (YGIG)
400m. Sandbag Carry (30/45kg)
20 Rounds:
5 Pull-Ups
10 Mountain Climbers
-Switch partner after a full round.
1000m. Ski (YGIG)
400m. Sandbag Carry (30/45kg)
Hyrox Performance
20min FTP on rower or ski
directly into
AMRAP 30
800m run
200m farmers carry @ comp. weight
20 KB deadlifts @ comp. weight
800m run
4 lanes sled push @ comp. weight + 20kg
8 lanes rupee broad jump
800m run
100 wall balls @ comp. weight