Montag, 30.06.2025
CrossFit
Heavy-Day
For load:
3-3-3-3-3-3-3
Back squat
Post-work:
EMOMx10
Min1: 50 sec. Max cal. Bike
Min2: 8 Goblet Squats+Max Box Jump Overs (16/24kg)(20'/24')
Cardio
EMOMx8
Min1: 40 sec. Wall-Balls (6/9kg)
Min2: 40 sec. Wall-Sit w. Medball
Rest 2 min
EMOMx8
Min1: 40 sec. OH-Lunges (6/9kg)
Min2: 40 sec. Hollow Hold
Rest 2 min.
AMRAPx15
200m. Run
500m. Row
20 Butterfly Sit-Ups
200m. Run
500m. Ski
20 Push-Ups
Dienstag, 01.07.2025
Crossfit
For time:
800-m run
Double-DB front-rack walking lunge (22.9 m) (15/22.5 kg)
3 rope climbs (4.6/4.6 m)
400-m run
Double-DB front-rack walking lunge (22.9 m)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (22.9 m)
3 rope climbs
Post-workout
3 rounds:
:20 L-sit hold
1:00 jog, row, bike, or jump rope
Cardio
EMOMx35
Min1: 6 Pull-Ups + max sec. active hang
Min2: 45 sec. Max cal Ski
Min3: 3-5 Wall-Walks
Min4: 45 sec. Max cal. Bike
Min5: 6 Burpees + max sec. plank hold
Mittwoch, 02.07.2025
Crossfit
21-15-9-21 reps for time:
Sumo deadlift high pulls (29/43 kg)
Push presses (29/43 kg)
Cal Echo bike
Cardio
AMRAPx15
500m. Row
20 alt. Gorilla Rows (2x16/2x24kg)
15 KB-Swings (16/24kg)
10 Burpee Broad Jumps
Rest 3 min.
AMRAPx15
500m. Ski
20 alt. DB-Snatches (15/22,5kg)
15 Renegade Rows (15/22,5kg)
10 Down & Ups
Donnerstag, 03.07.2025
Crossfit
Every 3:00 x 8 rounds:
Odd rounds:
15 toes-to-bars
45 double-unders
Even rounds:
45 double-unders
12/15-cal row
Post-workout
3 sets:
Suitcase carry, right (30.5 m)
Suitcase carry, left (30.5 m)
– Rest as needed.
– Athlete’s choice of moderate-to-heavy load.
Cardio
AMRAPx35
400m. Run
25 Air Squats
25 DB-Push Press (15/22,5kg)
1000m. Ski
400m. Run
25 Box Jump overs (20'/24')
25 Tuck-Ups
1000m. Row
Freitag, 04.07.2025
Crossfit
"RANKEL"
AMRAP 20:
6 deadlifts (70/102 kg)
7 burpee pull-ups
10 KB swings (24/32 kg)
200-m run
Cardio
AMRAPx30
10 T2B
15 Burpee to target
20 Medball Squat Cleans (6/9kg)
25 Butterfly Sit-Ups (6/9kg)
30 alt. Single Leg V-Ups
35 cal. Bike / Ski
Rest 1 min.
Weightlifting
Skill: Power Clean & Hang Power Clean
WOD: Hang Power Clean + Power Clean - EMOMx10 - 2x (1+1) @65%+
Acc.: Superset: 3x Palloff Press /w Reach (8/8) + Asymmetrical Carry (25m/25m)
Samstag, 05.07.2025
Crossfit
AMRAP 25 with a partner:
150 double-unders
50 hand release push-ups
25 cal. bike
15 power cleans (56/84 kg)
– Partners split work as desired.
Cardio
EMOMx10
5 Deadlifts (30/40kg)
3 Hang Power Cleans
1 Shoulder to OH
Rest 3 min.
AMRAPx20
30 cal. Bike
20 Mountain Climbers
10 Front Squats (30/40kg)
30 cal. Ski
20 Shoulder Taps
10 Bent Over Row (30/40kg)
Sonntag, 06.07.2025
Crossfit
For time:
15-12-9-6-3
Box jumps (61/76 cm)
10-8-6-4-2
Overhead squats (47/70 kg)
Post-workout
2 sets:
3 Turkish get-ups/side
– Rest as needed between sets.
– Athlete’s choice of load.
Long Distance
AMRAPx60
With a Partner
10 Rounds:
10 cal. Row
10 DB-Hang Cleans (15/22,5kg)
5 Burpees Over Rower
-Switch partner after a full round.
10 Rounds:
10 cal. Ski
10 alt. Single Leg V-Ups
5 Toes to bar
-Switch partner after a full round.
10 Rounds:
10 cal. Bike
10 Box Jump Overs (20'/24')
5 Butterfly Sit-Ups
-Switch partner after a full round.
Montag, 30.06.2025
CrossFit
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
Post-workout
8 sets:
:20 hollow rocks
:10 rest
Hyrox
AMRAPx10
400m. Run
20 Wall-Balls (6/9kg)
10 Push-Ups
Rest 2 min.
AMRAPx10
500m. Ski
20 alt. Lunges (15/22,5kg)
10 alt. DB-Devil Presses (15/22,5kg)
Rest 2 min.
AMRAPx10
500m. Row
200m. Farmers Carry (2x16/2x24kg)
10 KB-Deadlifts (2x16/2xx24kg)
Dienstag, 01.07.2025
Crossfit
30-27-24-21-18-15-12-9-6-3 reps for time:
Dumbbell deadlifts (35/50)
20-18-16-14-12-10–8–6-4-2:
Dumbbell floor presses
10-9-8-7-6-5-4-3-2-1:
Dumbbell squat cleans
– Move through all three movements before moving to the next set of reps.
Cardio
AMRAPx14
Max cal. Bike Every 2:00 min with start on 00:00 perform:
10 Box Jump Overs (20'/24')
8 alt. Lunges
6 Tuck-Ups
Rest 3 min.
AMRAPx14
Max cal. Ski Every 2:00 min with start on 00:00 perform:
10 alt. DB-Snatches (15/22,5kg)
8 Mountain Climbers
6 Toes to bar
Mittwoch, 02.07.2025
Crossfit
Pre-workout
Ring muscle-up / bar muscle-up skill work
5 rounds:
AMRAP 2:
20 wall-ball shots (9/13 kg) (2.7/3 m)
Max ring muscle-ups / bar muscle-ups
– Rest 2:00 between rounds.
EMOMx8
Min1: 40 sec. Burpee Box Jumps (20'/24')
Min2: 40 sec. Hollow Hold
EMOMx8
Min1: 40 sec. Sandbag walking Lunges (10/20kg)
Min2: 40 sec. Sandbag Goodmornings
Crossfit
AMRAP 15:
100-m DB suitcase carry (15/22.5 kg)
20 box jumps (51/61 cm)
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
Post-workout
2 sets:
5 single-arm DB suitcase deadlifts, right
5 single-arm DB suitcase deadlifts, left
– Rest 1:00 between sets.
Cardio
AMRAPx30
With a Partner
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Shoulder to OH
-Switch Partner After a full round.
-After every second round perform 40 cal. Bike / Row
Freitag, 04.07.2025
Crossfit
Pre-workout
Every 2:00 for 10:00:
1 power snatch
1 hang squat snatch
– Share a bar with a partner.
– Build in load as mechanics allow.
5 rounds for time:
15 hang power snatches (29/43 kg)
15 bar-facing burpees
Hyrox
AMRAPx40
800m. Run
1 Lane Sled Pull+Push (50kg)
40 alt. Lunges (10/20kg)
40 Mountain Climbers
1000m. Row
800m. Run
1 Lane Sled Pull+Push (50kg)
40 Wall-Balls (6/9kg)
40 Butterfly Sit-Ups
1000m. Ski
Samstag, 05.07.2025
Crossfit
For time:
Teams of 2 YGIG
2000m. Row
100 Deadlifts (35/45kg)
1500m. Row
80 Power Cleans
1000m. Row
60 Thrusters
500m. Row
40 Clusters
TC: 35 min.
Cardio
AMRAPx32
2 Rounds:
500m. Ski
3 Wall-Walks
30 Double Unders / Single Unders
Rest 1 min.
2 Rounds:
500m. Row
15 Down & Ups
30 Air Squats
Rest 1 min.
2 Rounds:
1000m. Bike
15 KB-Swings (16/24kg)
30 Butterfly Sit-Ups
Sonntag, 06.07.2025
Crossfit
ANGIE
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Long Distance
On a 60 min. Clock
Teams of 2 YGIG
Buy in: 2000m. Bike
500 Double Unders
2000m. Ski
AMRAP in remaining time:
60 KB-Swings (16/24kg)
60 Mountain Climbers
60 KB-Shoulder to OH
400m. KB-Suitcase Carry
60 KB-Snatches (16/24kg)
60 Butterfly Sit-Ups
60 Pull-Ups
800m. Run (together)
Hyrox Performance
Strength:
1min ON / 1min OFF
Endurance:
Erg Work
