Montag, 07.07.2025
CrossFit
Pre-workout
On a 10:00 clock:
Build to a heavy set of 2 touch-and-go cleans
5 rounds for time:
250/300-m row
5 power cleans (56/84 kg)
Cardio
AMRAPx10
200m. Run
20 KB-Swings (16/24kg)
10 KB-Shoulder to OH (16/24kg)
Rest 2 min.
AMRAPx10
300m. Ski
20 alt. Reverse Lunges (15/22,5kg)
10 alt. DB-Devil Presses (15/22,5kg)
Rest 2 min.
AMRAPx10
500m. Bike
20 Jumping Air Squats
10 Down & Ups
Dienstag, 08.07.2025
Crossfit
Pre-workout
1 round:
:30 single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest
AMRAP 15:
10 push-ups
20 AbMat sit-ups
30 single-unders
Cardio
AMRAPx32
50 Double Unders / 100 Single Unders
25 Tuck Ups
25 Box Jumps (20'/24')
50 Double Unders
25 Bicycle Crunches
25 DB Clean & Jerk (15/22,5kg)
50 Double Unders
25 Butterfly Sit-Ups
25 Goblet Squats (15/22,5kg)
Mittwoch, 09.07.2025
Crossfit
3 rounds for time:
25/35-cal Echo bike
21 pull-ups
Post-workout
3 sets:
:30 side plank, right
:30 side plank, left
– Rest 1:00 between sets.
Cardio
AMRAPx30
5-10-15-20-..
cal. Bike
Deadlifts (30/40kg)
Handrelase Push-Ups
cal. Ski
Thrusters (30/40kg)
Shoulder Taps
Donnerstag, 10.07.2025
Crossfit
Heavy-Day
For load:
Thruster
3-3-2-2-1-1-1
Cardio
EMOMx35
Min1: 10-15 Toes to Bar
Min2: 45 sec. Max Shuttle Run
Min3: 15 unbroken Wall-Balls (6/9kg)
Min4: Max cal. Row/Ski
Min5: Rest
Freitag, 11.07.2025
Crossfit
Pre-workout
EMOM 6:
3 broad jumps for max distance
– Build in distance each minute.
7 rounds for time:
5 box jump-overs (61/76 cm)
3 ring muscle-ups / bar muscle-ups
Cardio
AMRAPx32
200m. Run
500m. Row
30 Plate Ground to OH (10/15kg)
30 Plate Sit-Ups
200m. Run
500m. Ski
30 Plate Thrusters
30 Russian Twist w. Plate
Weightlifting
Skill: Power Snatch / Hang Squat Snatch
Workout: E1.25MOMx10 - Power Snatch + Hang Squat Snatch - 1+2 (work up in weight, start around 60%)
Acc.: 3x Superset of: 6-8reps KB Z Presses + 10/10m KB Single Arm Overhead Carry (HEAVY)
Samstag, 12.07.2025
Crossfit
3 rounds for time with a partner:
90 med-ball squats (6/9 kg)
80-cal on any machine
70 sit-ups
– One partner works while the other rests.
Cardio
AMRAPx35
1000m. Row
200m. Farmers Carry (2x16/2x24kg)
30 KB-Deadlifts (2x16/2x24kg)
1000m. Ski
30 Wall-Balls (6/9kg)
30 Butterfly Sit-Ups (6/9kg)
2000m. Bike
30 Burpee Broad Jumps
30 alt. Lunges
Sonntag, 13.07.2025
Crossfit
For time:
1,600-m run / row
100 wall-ball shots (6/9 kg) (2.7/3 m)
100 KB snatches (16/24 kg)
Long Distance
AMRAPx60
Teams of 2 YGIG
3000m. Ski
80 Air Squats
80 Box Jump Overs (20'/24')
10 Wall-Walks
3000m. Row
80 alt. DB-Snatches (15/22,5kg)
80 Renegade Rows (15/22,5kg)
10 Muscle Ups / scaling option
Montag, 07.07.2025
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')
Hyrox
AMRAPx10
200m. Run
2 Lanes Walking Lunges (10/20kg)
10 Tuck-Ups
Rest 2 min.
AMRAPx10
200m. Ski
20 Burpee Box Jumps (20'/24')
10 V-Ups
Rest 2 min.
AMRAPx10
200m. Row
20 Medball Thrusters (6/9kg)
10 Handrelease Push-Ups
Dienstag, 08.07.2025
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, 09.07.2025
Crossfit
21-15-9-21 reps for time:
Sumo deadlift high pulls (29/43 kg)
Push presses (29/43 kg)
Cal bike
Hyrox
EMOMx8
Min1: 45 sec. Wall-Sit w. Medball (6/9kg)
Min2: 20 Unbroken Wall-Balls (6/9kg)
Rest 2 min.
EMOMx8
Min1: 45 sec. KB-OH Hold (16/24kg)
Min2: 20 alt. Goblet Lunges (16/24kg)
Rest 2 min.
AMRAPx15
500m. Row
1 Lane Sled Push (50kg)
200m. Run
500m. Ski
1 Lane Burpee Broad Jumps
200m. Run
Donnerstag, 10.07.2025
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
AMRAPx15
500m. Row
20 alt. Gorilla Rows (2x16/2x24kg)
15 KB-Swings (16/24kg)
10 Burpee over KB
Rest 3 min.
AMRAPx15
500m. Ski
20 alt. DB-Snatches (15/22,5kg)
15 Renegade Rows (15/22,5kg)
10 Down & Ups
Freitag, 11.07.2025
Crossfit
"RANKEL"
AMRAP 20:
6 deadlifts (70/102 kg)
7 burpee pull-ups
10 KB swings (24/32 kg)
200-m run
Hyrox
AMRAPx40
Teams of 2 YGIG
1000m. Ski
600m. Run (Together)
80 alt. Sandbag Lunges (10/20kg)
4 Lanes Sled Pull (50kg)
1000m. Row
600m. Run (Together)
80 Partner Wall-Balls (6/9kg)
4 Lanes Burpee Broad Jumps
Samstag, 12.07.2025
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
200m. Run
20 Mountain Climbers
10 Front Squats (30/40kg)
200m. Run
20 Shoulder Taps
10 Bent Over Row (30/40kg)
Sonntag, 13.07.2025
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. Bike
10 alt. Single Leg V-Ups
5 Toes to bar
-Switch partner after a full round.
10 Rounds:
10 cal. Ski
10 Box Jump Overs (20'/24')
5 Butterfly Sit-Ups
-Switch partner after a full round.
Hyrox Performance
Strength: Deadlifts
Endurance: WOD - comp. style
