Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 20.04.2026
Crossfit
Pre-workout practice
Sprint drills
Barbell cycling
8 rounds for reps:
On a 1:00 clock:
100-m sprint
Max clean and jerks (34/52 kg)
– Rest 3:00 between rounds.
Hybrid
Every 2:30x5
6 Front Squats @RPE 8
AMRAPx18
15 cal. Bike
25 Medball Squat Cleans (6/9kg)
35 Double Unders / Single Unders
15 cal. Ski
25 OH-Walking Lunges (10/15kg)
35 Double Unders / Single Unders
Cardio
AMRAPx35
2 Rounds:
1000m. Row
10 Box Jumps (20'/24')
10 Down & Ups
Rest 2 min.
2 Rounds:
1000m. Ski
10 DB-Thrusters (2x10/2x15kg)
10 DB-Devil presses
Rest 2 min.
Dienstag, 21.04.2026
Crossfit
Pre-workout build-up
Every 4:00 x 4 sets:
8 overhead squats
– Build to starting load.
For load:
Overhead squat
8-8-8-8
Then …
AMRAP 6:
40 overhead squats (25/34 kg)
30 deficit push-ups (2/4 in)
Hybrid
On a 10 min. Clock
Build to a 3RM Deadlift
AMRAPx7
20 cal. Row
5 Burpees over line
20 Double DB-Snatches (2x10/2x15kg)
Rest 2 min.
AMRAPx7
20 cal. Bike
5 Burpees over KB
20 KB-Deadlifts (2x16/2x24kg)
Mittwoch, 22.04.2026
Crossfit
For time:
100 double-unders
60 DB deadlifts (22.5/32.5 kg)
100 double-unders
45 DB hang power cleans (22.5/32.5 kg)
100 double-unders
30 DB push jerks (22.5/32.5 kg)
– Use two dumbbells.
Hybrid
Every 2:30x5
5 Bench Press @RPE 9
AMRAPx7
200m. Run
5 Pull-Ups
10 Push-Ups
Rest 2 min.
AMRAPx7
200m. Row
5 DB-Devil Presses (2x10/2x15kg)
10 DB-Bent Over Row
Cardio
AMRAPx30
Teams of 2 YGIG
50 cal. Bike
50 KB-Swings (16/24kg)
10 Rope Climbs
50 cal. Ski
50 Single Leg T2B
10 Wall-Walks
Donnerstag, 23.04.2026
Crossfit
For time with a partner:
100-cal air bike
80 V-ups
6:00 accumulated pull-up bar hang
80 V-ups
100-cal air bike
– 30:00 time cap.
– Share the work as desired.
Hyrox
AMRAPx15
5-10-15-..
alt. Zerchers Lunges (10/20kg)
Sandbag Squats
cal. Row
-After each round 200m. Run
Rest 3 min.
AMRAPx15
5-10-15-..
KB-Deadlifts (2x16/2x24kg)
Burpee Box Jumps (20'/24')
cal. Ski
-After each round 100m. Farmers Carry (2x16/2x24kg)
Freitag, 24.04.2025
Crossfit
EMOMx20
Min1: 15 Toes to bar
Min2: :30 max cal. Bike
Min3: 15 Pull-Ups
Min4: :30 max cal. Ski
Min5: 10 Hang Power Snatches (29/43kg)
Hybrid
E2MOMx5
8 Push-Press @RPE 7-8
EMOMx16
Min1: 3-5 Wall-Walks
Min2: :40 max cal. Row
Min3: 10-12 DB Strict Press
Min4: :40 max cal. Ski
Hyrox
Every 5minx3
400m. Run
AMRAP in remaining time:
10 alt. Goblet Lunges (16/24kg)
10 Weighted Box Steps Ups (20'/24')
10 Shoulder Taps
-Rest :30 sec. Between Rounds.
Rest 2 min.
Every 5minx3
400m. Run
AMRAP in remaining time:
10 cal. Ski
10 Burpee Broad Jumps
10 Mountain Climbers
-Rest :30 sec. Between rounds.
Weightlifting
Samstag, 25.04.2026
Long Distance
AMRAPx60
Teams of 2
1000m. Ski (YGIG)
3000m. Bike (YGIG)
10 Rounds:
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Shoulder to OH
-Switch partner after a full round.
1000m. Ski (YGIG)
3000m. Bike (YGIG)
10 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Switch partner after a full round.
CrossFit
3 rounds for time:
50 air squats
7 ring/bar muscle-ups
10 hang power cleans (43/61 kg)
Hybrid
Every 2:30x5
8 Back Squats @RPE 7
AMRAPx8
2 Lanes Sandbag Carry (30/45kg)
10 Burpees over sandbag
10 cal. Ski
Rest 2 min.
AMRAPx8
2 Lanes DB Walking Lunges (2x10/2x15kg)
10 DB Squats
10 cal. Bike
Sonntag, 26.04.2026
CrossFit Performance
Hyrox
AMRAPx33
1000m. Ski
2 Lanes Sled Push (75kg)
40 Wall-Balls (6/9kg)
1 min. Wall-Sit
1000m. Row
2 Lanes Burpee Broad Jumps
40 KB-Goblet Hold Lunges (16/24kg)
1 min. KB-Hold (2x16/2x24kg)
CrossFit
For time:
5 overhead squats (56/84 kg)
400-m run
10 overhead squats (47/70 kg)
400-m run
15 overhead squats (43/61 kg)
400-m run
20 overhead squats (29/43 kg)
400-m run
25 overhead squats (15/20 kg)
400-m run
Montag, 20.04.2026
Crossfit
Pre-workout strength + skill
1 set:
5 hang squat cleans
5 hang squat cleans
3 hang squat cleans
3 hang squat cleans
– Perform 3 broad jumps after each set.
– Build in load through all unbroken sets.
– Rest 1:30 between each.
Heavy-Day:
For load:
Hang squat clean
2-2-2-2-2-2-2
Hyrox
AMRAPx15
2-4-6-8-..
Lanes Walking Lunges (10/20kg)
Burpee Broad Jumps
-Ater each round perform 200m. Run
Rest 3 min.
AMRAPx15
2-4-6-8-..
Wall-Balls (6/9kg)
cal. Row
-After each round perform 100m. Farmers Carry (2x16/2x24kg)
Dienstag, 21.04.2026
Crossfit
10 rounds for time:
2 rope climbs (4.6/4.6 m)
15 AbMat sit-ups
25 double-unders
Hybrid
E2MOMx5
8 Push Press @RPE 7-8
EMOMx16
Min1: 3-5 Wall-Walks
Min2: :40 max cal. Row
Min3: 10-12 Strict Press
Min4: :40 max cal. Ski
Mittwoch, 22.04.2026
Crossfit
Pre-workout strength
Every 1:30 for 6 sets:
Sets 1-3: 1 snatch deadlift + 1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch
Sets- 4-6: 3 power snatches
– Build in load.
For time:
15 power snatches (34/52 kg)
24/30-cal bike
15 power snatches
Hyrox
AMRAPx10
200m. Run (AFAP!)
Rest 1 min.
400m. Run (AFAP!)
Rest 1 min.
Rest 2 min.
AMRAPx10
25 Wall-Balls (6/9kg)
20 Butterfly Sit-Ups (6/9kg)
200m. Row
Rest 2 min.
AMRAPx10
25 alt. Goblet Hold Lunges (16/24kg)
20 Single Leg V-Ups
200m. Ski
Donnerstag, 23.04.2026
Cardio
AMRAPx30
40 cal. Ski
20 Hang Power Cleans (30/40kg)
50 Double Unders / Single Unders
40 cal. Bike
20 Shoulder to OH (30/40kg)
50 Double Unders / Single Unders
Hybrid
E2MOMx5
8 Bent Over Row + 5 Weighted Push-Ups @RPE 8
AMRAPx8
10 DB-Floor Presses (2x15/2x22,5kg)
10 DB-Devil Presses (2x15/2x22,5kg)
10 cal. Bike
Rest 2 min.
AMRAPx8
10 KB-Gorilla Rows (16/24kg)
10 KB Shoulder to OH (16/24kg)
200m. Run
Weightlifting
Primer
3 Sets:
1 High Hang Muscle Snatch
1 High Hang Power Snatch
1 High Hang Squat Snatch
-Rest 1 min.
-Build in load.
On a 10min. Clock
Build to a 1RM Power Snatch
Every 1:30x8
1 Snatch Pull+1 Power Snatch @70%+
Opptional:
5x4 OH-Squats @80%
Freitag, 24.04.2025
Hyrox
AMRAPx40
Teams of 2 YGIG
6 Lanes Sled Push (75kg)
800m. Run (Together)
100 Wall-Balls (6/9kg)
800m. Row
6 Lanes Burpee Broad Jumps
800m. Run (Together)
100 alt. Lunges (10/20kg)
800m. Ski
Afterwork-Out
17:30-19:30
Samstag, 25.04.2026
CrossFlex
CrossFit
For time:
Teams of 2 YGIG
60 cal. Row
60 Push-Press (40/60kg)
60 Power Cleans
60 Toes to bar
60 Box Jump Overs (20'/24')
60 Power Cleans
60 Push-Press
60 cal. Row
TC: 35 min.
Hybrid
Every 2:30x5
5 Front Squats @RPE 9
AMRAPx8
10 Box Jump Overs (20'/24')
10 Burpee Pull-Ups / to target
10 cal. Bike
Rest 2 min.
AMRAPx8
10 DB-Front Squats (2x10/2x15kg)
10 DB-Devil Presses
10 cal. Ski
Sonntag, 26.04.2026
Cardio
AMRAPx35
60 cal. Bike
50 Double Unders / Single Unders
40 Medball Squat Cleans (6/9kg)
30 Tuck-Ups
60 cal. Ski
50 Double Unders / Single Unders
40 KB-Swings (16/24kg)
30 Toes to bar
Long Distance
AMRAPx60
Teams of 2 YGIG
2000m. Ski
400m. Run (Together)
100 alt. DB-Snatches (15/22,5kg)
25 Sync. Burpees
4000m. Bike
400m. Run (Together)
100 Burpee Box Jump Overs (20'/24')
25 Sync. Single leg T2B / Toes to bar
Hyrox Performance
compromised running
On a 60min clock:
Buy in:
2k row /ski
1k run
into
3 sets
300m ski/row
400m run
into
3 sets
2 lanes sled pull @ comp. weight
400m run
into
3 sets
100m farmers carry @ comp. weight
400m run
into max. distance run in remaining time