Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 16.03.2026
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
Hybrid
On a 5 min. Clock
Find a 1RM Strict Press
EMOMx6
3 Strict press @70-80% from 1RM
AMRAPx16
20 Plate Ground to OH (10/15kg)
200m. Plate OH-Carry
20 cal. Ski
20 Russian Twist w. Plate
200m. Run
20 cal. Row
Cardio
AMRAPx35
40 cal. Bike
30 Box Jump Overs (20'/24')
20 Weighted Box Step overs (6/9kg)
10 Burpee Box Jump Overs (20'/24')
40 cal. Ski
30 Air Squats
20 Toes to bar
10 Burpee to target
Dienstag, 17.03.2026
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
E2MOMx5
6/6 Back Rack Reverse Lunges @RPE 8
AMRAPx7
200m. Row
10 Burpees over rowers
10 Knees to elbows on rower
Rest 2 min.
AMRAPx7
500m. Bike
20m. DB-Walking Lunges (2x10/2x15kg)
10 DB-Squats (2x10/2x15kg)
Mittwoch, 18.03.2026
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.
Hybrid
E2MOMx5
6 Seated DB-Strict Press+3-5 Strict Pull-Ups (banded/weighted) @AHAP!
AMRAPx7
10 Handrelease Push-Ups
15 DB-Cleans (15/22,5kg)
20 Renegade Rows (15/22,5kg)
Rest 2 min.
AMRAPx7
10 cal. Ski
15 American KB-Swings (16/24kg)
20 Down & Ups
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
Donnerstag, 19.03.2026
Crossfit
9-15-21-15-9 reps for time of:
Burpee box jump-overs (51/61 cm)
Power cleans (43/61 kg)
– Complete 20/30 calories on the bike after each round.
Hyrox
EMOMx20
Min1: 20 Unbroken Wall-Balls (6/9kg)
Min2: :40 sec. Max m. Sled Push (75kg)
Min3: 8-10 Burpee Box Jumps (20'/24')
Min4: :40 sec. Farmers-Hold (2x24/2x32kg)
Min5: :40 sec. Walking Lunges (10/20kg)
Rest 3 min.
AMRAPx10
P1: 400m. Run
P1: Max m. Row
-Score=meter on rower.
Freitag, 20.03.2025
Crossfit
Heavy-Day
For load:
Hang power snatch
2-2-2-2-2-2-2-2-2-2
Post-workout accessory
4 sets:
:20 seated leg raises, legs together
:10 rest
:20 seated leg raises, wide legs
:10 rest
Hyrox
AMRAPx40
Teamd of 2
10 Rounds:
1 Lane Sled Push (50kg)
10 alt. Goblet Hold Lunges (16/24kg)
-Switch partner after a full round.
800m. Run (Together)
10 Rounds:
8/10 cal. Row
8/10 cal. Ski
-Switch partner after a full round.
800m. Run (Together)
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
Weightlifting
Samstag, 21.03.2026
Long Distance
AMRAPx60
Teams of 2
10 Rounds:
2 Pull-Ups/C2B/Muscle Ups
10 cal. Ski
-Switch partner after a full round.
10 Rounds:
100m. Farmers Carry (2x16/2x24kg)
10 KB-Deadlifts
-Switch partner after a full round.
10 Rounds:
10 alt. DB-Snatches (15/22,5kg)
10 cal. Bike
-Switch partner after a full round.
10 Rounds:
10 Box Jump overs (20'/24')
10 cal. Row
-Switch partner after a full round.
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
On a 5 min. Clock
Find a 1 RM Push-Press
EMOMx6
5 Push-Press @70-80% From 1 RM
AMRAPx16
100m. Sandbag Carry (30/45kg)
20 Double Unders / Single Unders
15 Toes to bar
10 Burpees to target
100m. Farmers Carry (2x16/2x24kg)
20 Double Unders / Single Unders
15 KB-Deadlifts (2x16/2x24kg)
10 Burpees over KB
Sonntag, 21.03.2026
CrossFit Performance
AMRAPx25
Teams of 2
500m. Row
500m. Ski
1000m. Bike
40 Wall-Balls (6/9kg)
30 Box Jump Overs (20'/24')
Rest 8 min.
Single WOD
4 Rounds for time:
10 Thrusters (30/42,5kg)
10 Pull-Ups
200m. Run
TC:12min.
Into:
On a 7min. Clock
Find a heavy Clean & Jerk
Hyrox
AMRAPx15
2-4-6-8-..
alt. Sandbag Lunges (10/20kg)
Weighted Box Step-Ups
Burpee Box Jumps (20'/24')
-After each round perform 200m. Ski
Rest 3 min.
AMRAPx15
2-4-6-8-..
Wall-Balls (6/9kg)
Weighted Sit-Ups (6/9kg)
Burpee Broad Jumps
-After each round perform 200m. Row
CrossFit
5 rounds for time:
12/15-cal bike
10 box jumps (61/76 cm)
3 rope climbs (4.6/4.6 m)
Post-workout accessory
3 rounds:
:30 Russian twists
:30 Superman hold
Montag, 16.03.2026
CrossFit
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang squat snatch
Min 11-20: squat snatch
– Score is the heaviest load for each section.
Post-work:
EMOMx8
Min1: 12/15 cal. Bike
Min2: 16 alt. DB-Snatches (15/22,5kg)
Hyrox
EMOMx12
:40 On / :20 Off
Min1: Walking Lunges (10/20kg)
Min2: KB-Hold (2x24/2x32kg)
Min3: DB-Thrusters (2x10/2x15kg)
Min4: Wall-Balls (6/9kg)
Rest 3 min.
AMRAPx20
1000m. Run / Bike
200m. Row
10 Burpee Broad Jumps
1000m. Run / Bike
200m. Ski
10 Burpee Broad Jumps
Dienstag, 17.03.2026
Crossfit
4 rounds for reps:
:40 double-DB push presses (15/22.5 kg)
:20 rest
:40 double-DB deadlifts
:20 rest
:40 double-unders
:20 rest
Post-workout strength
Accumulate:
20 kipping pull-ups
15 strict pull-ups
10 weighted strict pull-ups
Hybrid
On a 10 min. Clock
5x5 DB-Floor Press+5 Push-Ups @RPE 8
AMRAPx7
20 Double Unders / Single Unders
15 KB-Gorilla Rows (16/24kg)
10 Butterfly Sit-Ups
Rest 2 min.
AMRAPx7
10 cal. Row
15 Renegade Rows (2x10/2x15kg)
10 DB-Devil Presses (2x10/2x15kg)
Mittwoch, 18.03.2026
Crossfit
For time:
400-m run / row
30 toes-to-bars
10 Burpees
400-m run
10 wall walks
10 Burpee Pull-Ups
400-m run
30 toes-to-bars
10 Burpees
400-m run
Post-workout accessory
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
Hyrox
AMRAPx10
400m. Run
25 Wall-Balls (6/9kg)
25 OH-Reverse Lunges (6/9kg)
Rest 2 min.
AMRAPx10
400m. Row
2 Lanes Sled Push (50kg)
25 Jumping Air Squats
Rest 2 min.
AMRAPx10
400m. Ski
100m. Farmers Carry (2x16(2x24kg)
25 KB-Deadlifts
Donnerstag, 18.03.2026
Cardio
AMRAPx35
40 cal. Bike
30 Box Jump Overs (20'/24')
20 Weighted Box Step overs (6/9kg)
10 Burpee Box Jump Overs (20'/24')
40 cal. Ski
30 Air Squats
20 Toes to bar
10 Burpee to target
Hybrid
On a 5 min. Clock
Find a 1RM Strict Press
EMOMx6
3 Strict press @70-80% from 1RM
AMRAPx16
20 Plate Ground to OH (10/15kg)
200m. Plate OH-Carry
2 Wall-Walks
20 cal. Ski
20 Russian Twist w. Plate
200m. Run
2 Wall-Walks
20 cal. Row
Weightlifting
Skill: Clean / Push Jerk
Workout: E2MOMx4 - Clean + PJ - 1+2@70%
Strength: E2.25MOMx5 - Front Squats - 3@70-80%
Acc.: Superset 3x 8/8 Reverse Lunges + 12 HLRs
Freitag, 20.03.2025
Crossfit
On a 2:00 clock:
20 alternating DB hang clean to overheads (15/22.5 kg)
5 shuttle runs
Max bar muscle-ups / c2b / pull-ups
2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups / c2b / pull-ups
2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups / c2B / pull-ups
2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups / c2b / pull-ups
2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups / c2b / pull-ups
– 1 shuttle run is 25 ft down and back.
Hyrox
AMRAPx40
Teams of 2 YGIG
100 Wall-Balls (6/9kg)
10 Lanes Burpee Broad Jumps
1000m. Ski
800m. Run (Together)
100 alt. Lunges (10/20kg)
10 Lanes Empty Sled Pull
1000m. Row
800m. Run (Together)
Samstag, 21.03.2026
CrossFlex
CrossFit
3 rounds for time with a partner:
YGIG
30 squat cleans (29/43 kg)
30 pull-ups
1000m. Row
Hybrid
E2MOMx5
6/6 Back Rack Reverse Lunges @RPE 8
AMRAPx7
200m. Row
10 Burpees over rower
10 Knees to elbows on rower
Rest 2 min.
AMRAPx7
500m. Bike
10 TRX/Ring Rows
10 Burpee to target / burpee pul-up
Sonntag, 21.03.2026
Cardio
AMRAPx35
50 cal. Bike
25 KB-Swings (16/24kg)
25 Butterfly Sit-Ups
200m. Run
50 cal. Ski
25 alt. DB-Snatches (15/22,5kg)
25 Box Jump Overs (20'/24')
200m. Run
Long Distance
On a 60min. Clock
Teams of 4
10k Ski
-Every time you switch perform:
6 KB-Swings (16/24kg)
4 Goblet Squats
10k Row
-Every time you switch perform:
6 alt. DB-Snatches (15/22,5kg)
4 Single arm DB-Devil Presses
-Row & Ski at the same time.
AMRAP in remaining time: (all 4 YGIG)
Max cal. Bike Sprint
Hyrox Performance
On a 60min clock:
1k run20 heavy deadlifts @ 60 / 80 / 100kg1k run6 lanes sled push @ comp. weight1k run6 lanes KB front rack walking lunges @ 2 x 8 / 12 / 16kg1k run100 wall balls @ comp. weight
in remaining time:running for meters