2 Locations in Bremen
Wellpass-Partner
Probetraining
24.02 bis 02.03.2025

Programming KW09 2025

Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.

Sonntag, 23.02.2025

Crossfit

Benchmark:
For time:
2,000-m row

Post-workout
2 sets:
1:00 plank hold
50 Russian twists

Long Distance

On a 60min. Clock
Teams of 2 YGIG

Buy in:
3000m. Ski
100 DB-Devil Presses (15/22,5kg)
3000m. Row

AMRAP in remaining time:
60 Air Squats
60 Push-Ups
60 Pull-Ups
60 cal. Bike
60 Butterfly Sit-Ups
60 alt. Lunges
60 T2B/Knee Over Hip

Montag, 24.02.2025 

CrossFit

Pre-workout
On a 8:00 clock:
Build to a heavy complex
1 clean grip deadlift
1 clean pull
1 hang power clean
1 power clean

AMRAP 10:
20 alternating single-leg squats
10 power cleans (56/84 kg)

Cardio

On a 32min. Clock 
Buy in:
3000m. Bike
Rest 1 min. 
1000m. Ski  

AMRAP in remaining time:
20 KB-Cleans (16/24kg)
20 Flutter Kicks 
20 KB-Swings (16/24kg)
200m. KB-Single Arm OH-Carry (16/24kg)
20 Mountain Climbers
20 KB-Push Press (16/24kg)
20 Tuck-Ups

Dienstag, 25.02.2025

Crossfit

Skill: Chest to Bar Pull-Ups

3 rounds for time:
15 chest-to-bar pull-ups
25 hand-release push-ups
400-meter run

Post-workout
4 sets:
:20 flutter kicks
:10 rest
:20 alternating V-ups
:10 rest

Cardio

1:30 work / 30 sec. Rest / 3 Rounds:

  1. Couplet: 6 DB-Clean & Jerk + 6 Biceps Curls (2x10/2x15)
  2. Max. m. Burpee Broad Jumps
  3. Couplet: 6 Renegade Rows + 6 Devil Presses (2x10/2x15)
  4. Max. cal. Bike
  5. Couplet: 6 Goblet Squats + 6 alt. Weighted Lunges (10/15kg)

Mittwoch, 26.02.2025

Crossfit

Pre-workout
2 sets:
10 monster walk steps, forward
10 monster walk steps, backwards
10 banded sumo stance good mornings
10 banded pull-aparts

Heavy-Day
For load:
Deadlift
10-8-8-4-4-4

Cardio

AMRAPx32
40 cal. Bike
20 Wall-Balls (6/9kg)
1 min. Wall-Sit (Accumulated)
40 cal. Row
20 KB-Deadlifts (2x16/2x24kg)
1 min. Farmers-Hold (2x16/2x24kg)
40 cal. Row
20 Burpees Over Rower
1 min. Plank-Hold

Donnerstag, 27.02.2025

Crossfit

Skill: Double-Unders

3 rounds for time:
800/1,000-m row
100 double-unders

Post-workout
Accumulate:
30-50 GHD hip extensions

Cardio

AMRAPx15
3-6-9-12-..
Double-Unders/Single Unders
cal. Ski
alt. Gorilla Rows (2x16/2x24kg)
Hollow Rocks 

Rest 3min. 

AMRAPx15
3-6-9-12-..
Box Jump Overs (20'/24')
cal. Bike
Medball Squat Cleans (6/9kg)
Weighted Sit-Ups (6/9kg)

Freitag, 28.02.2025

Crossfit

Pre work:
EMOMx5
For Load:
3 OH-Squats 

Benchmark, Nancy
5 Rounds for time:
400m. Run
15 Overhead Squats (29/43kg)
TC: 20 min. 

Cardio

AMRAPx30
30 Hang-Power Cleans (30/40kg)
30 Lateral Jumps Over Bar
30 Front Squats (30/40kg)
30 cal. Ski
30 Bent Over Row (30/40kg)
30 Shoulder Taps
30 Deadlifts (30/40kg)
30 cal. Bike 

Weightlifting

Skill: Hang Snatch

Workout:
Beginner: EMOMx10 - 2 Hang Snatches (Power+OHS oder Squat)
Advanced: EMOMx10 - 1 Hip Snatch + 1 Hang Snatch (beide Squat)

Accessories: Weighted Leg Raises - 3x12

Samstag, 01.03.2025 

Crossfit

Pre-workout
EMOM 6:
3-5 handstand push-ups or scaled variation

3 rounds for time with a partner:
50 KB sumo deadlift high pulls (16/24 kg)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time; share work as desired.

Cardio

EMOMx35
Min1: 20 Wall-Balls (6/9kg)
Min2: 8-10 Burpee Box Jump Overs (20'/24')
Min3: 3-5 Wall-Walks 
Min4: Max cal. Bike/Row
Min5: Rest 

OPEN 25.1

Sonntag, 02.03.2025

Crossfit

On a 10:00 clock:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50/60-cal air bike
Max single-DB box step-ups (51/51 cm) (15/22.5 kg)

Post-workout
Accumulate:
10 DB Turkish get-ups/arm

Long Distance

On a 60 min. Clock 
Teams of 2 YGIG

Buy in: 
800m. Sandbag Carry (30/45kg)
80 Burpees Over Sandbag 
800m. Sandbag Carry (30/45kg)

AMRAP in remaining time:
80 cal. Ski
80 Box Jumps (20'/24')
80 Hand Release Push-Ups
80 Sandbag Squats (30/45kg)
80 cal. Bike
80 Sandbag Over Shoulder
80 Tuck-Ups
80 T2B/Knee Over Hip

Sonntag, 23.02.2025

Crossfit

Pre-workout
EMOM 5:
3-5 sumo deadlift high pulls

3 rounds for time:
400-m run/row
21 sumo deadlift high pulls (29/43 kg)

Long Distance

On a 60 min. Clock 
With a Partner 

Buy in: 2500m. Bike (YGIG)
20 Rounds:
1 Wall-Walk
5 Push-Ups
9 Air Squats 
Switch Partner After a Full Round.

Buy in: 1000m. Ski (YGIG)
20 Rounds:
2 Devil Presses (15/22,5kg)
5 Butterfly Sit-Ups
9 Jumping Lunges 
-Switch Partner After a Full Round.

AMRAP in remaining time:
400m. Run (Together)
40 alt. DB-Snatches (15/22,5kg)
40 Down & Ups
400m. Run
40 DB-Thrusters (15/22,5kg)
4 Lanes Sled Push (75kg) 

Hyrox Performance 

Sled Work:
Back Squats

Station Work:
8 min Intervalls (Overreaching)

WOD:
Compromised Running 

Montag, 24.02.2025 

CrossFit

Pre-workout
EMOM 10:
Build to a heavy complex:
1 snatch grip deadlift
1 snatch pull
1 snatch
1 overhead squat

For time:
100 AbMat sit-ups
50 overhead squats (47/70 kg)

Hyrox

4 min.Work / 1 min. Rest / 2 Rounds / RPE 8

  1. Run (600m.+Shuttle Runs)
  2. Couplet: 10 DB Clean & Press (2x15/2x22,5kg) + 200m. Ski
  3. Row
  4. Couplet: 2 Lanes Front Rack Carry (2x16/2x24) + 20 Wall-Balls (6/9kg)

Dienstag, 25.02.2025

Crossfit

For time:
400-m run
30 box jump-overs (51/61 cm)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (10/15 kg)

Post-workout
Accumulate:
30 DB renegade rows

Cardio

AMRAPx35
Teams of 2 YGIG
50 alt. DB-Snatches (15/22,5kg)
50 Butterfly Sit-Ups
50 cal. Bike 
50 DB-Push Press (15/22,5kg)
50 Lateral Jumps Over DB
50 cal. Row
50 Burpees Over Partner
50 Goblet Squats (15/22,5kg)

Mittwoch, 26.02.2025

Crossfit

Grace, For time:
30 clean and jerks (43/61 kg)

Post-workout
On an 8:00 clock:
Build to a heavy 3-rep power clean

Hyrox

1 min. Work, for max Reps/ :20 Rest / 8 min per Zone / 1 Round / RPE 8

  1. P1: DB-Deadlifts (2x15/2x22,5kg)
    P2: Row
  2. P1: Hercules Burpees
    P2: Hollow Body Flutter Kicks
  3. P1: Farmers Carry (2x16/2x24kg)
    P2: Shuttle Runs
  4. P1: Ski
    P2: KB-Mixed Carry (2x12/2x20kg)
  5. P1: Wall-Balls (6/9kg)
    P2: Bike

Donnerstag, 27.02.2025

Crossfit

For time:
25 strict pull-ups
50 Russian KB swings (24/32 kg)
800-meter run

Post-workout
8 sets:
:20 hollow rocks
:10 rest

Cardio

AMRAPx15
15 Deadlifts (30/40kg)
5 Burpees Over Bar
200m. Run
5 Burpees Over Bar 
15 Shoulder to OH (30/40kg)

Rest 3 min. 

AMRAPx15
15 cal. Bike
5 Pull-Ups
15 Push-Ups
5 Pull-Ups
15 Air Squats 

Freitag, 28.02.2025

Crossfit

Pre-workout
Technique work:
Hang power snatch
Sumo deadlift high pull

For time:
50 hang power snatches (29/43 kg)
50 push presses
50 sumo deadlift high pulls
50 front squats

Hyrox

1:30 Work / :30 Rest / 2 Rounds / RPE 8

  1. 12x DB Triceps Kickback (2x5/2x7,5kg) + Max Crossed Mountain Climbers
  2. Run (200m. + Shuttle Runs) / RPE 9
  3. Sled Push (75kg)
  4. Row / RPE 9
  5. Inchworm + Push-Up
  6. Ski / RPE 9
  7. Weighted Box Step-Ups (15/22,5kg)
  8. Renegade rows, switch arm after 6 reps. (15/22,5kg)
  9. Wall-Balls (6/9kg)
  10. 12xHollow Body Up & Over + Max Plank Hold 

Samstag, 01.03.2025 

Crossfit

Pre-workout
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups

For time with a partner:
20 synchronized burpees
20 rope climbs (4.6/4.6 m)
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

Cardio

AMRAPx35

2 Rounds:
1000m. Bike
10 Burpee Box Jump Overs (20'/24')
10 Triceps Dips On Box 

2 Rounds:
500m. Ski 
10 alt. OH-Lunges (10/15kg)
10 Plate Ground to OH (10/15kg)

2 Rounds:
500m. Row
10 Push-Ups
10 Burpees 

Sonntag, 02.03.2025

Crossfit

Benchmark:
For time:
2,000-m row

Post-workout
2 sets:
1:00 plank hold
50 Russian twists

Long Distance

On a 60 min. Clock
Teams of 2 YGIG

Buy in:
3000m. Bike
150 Air Squats
2000m. Row
100 Lunges
1000m. Ski
50 Push-Ups

AMRAP in remaining time:
100 Box Jump Overs (20'/24')
400m. Run (Together)
100 Gorilla Rows (16/24kg)
400m. Run (Together)
100 T2b/Knee Over Hip
400m. Run (Together)
100 KB-Swings (16/24kg)

Hyrox Performance

Strength Work

Technique and Tactics:
Sled Pull

Wod:
Team Amraps with Station Focus 

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