Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 11.05.2026
Crossfit
Pre-workout skill
Rope climb drills
5 x 3:00 AMRAP
1 rope climb (4.6/4.6 m)
9 thrusters (29/43 kg)
– Rest 3:00 between each AMRAP.
– Start each round where you left off.
Hybrid
E2MOMx5
5 Bench Presses @RPE 8
EMOMx16
Min1: 12-15 DB-Floor Presses (2x15/2x22,5kg)
Min2: 10/12 cal. Ski
Min3: 12-16 KB Gorilla Rows (16/24kg)
Min4: 10/12 cal. Bike
Cardio
AMRAPx15
25/30 cal. Bike
200m. Run
20 Front Squats (30/40kg)
10 Lateral Burpees Over bar
Rest 3 min.
AMRAPx15
20/30 cal. Ski
200m. Farmers Carry (2x16/2x24kg)
20 KB-Deadlifts
10 Handrelease Push-Ups
Dienstag, 12.05.2026
Crossfit
Heavy-Day
For load:
Back squat
5-5-3-3-1-1-1
Post-workout:
EMOMx6
Min1: 10-12 DB-Thrusters (2x15/2x22,5kg)
Min2: 10/12 cal. Bike
Hybrid
Every 2:30x5
5 Back-Squats @RPE 9
-Use the same loas across all sets.
AMRAPx7
300m. Row
20 alt. DB-Snatches (15/22,5kg)
10 Jumping Lunges
Rest 2 min.
AMRAPx7
600m. Bike
20 Goblet Squats (16/24kg)
10 Jumping Air Squats
Mittwoch, 13.05.2026
Crossfit
3 rounds for time:
25 ring dips
10 KB Turkish get-ups (24/32 kg)
25 pull-ups
– Switch arms as desired on the Turkish get-ups.
Post workout
For load:
Sandbag bear-hug carry (30.5 m)
Hybrid
EMOMx8
3 Deadlifts @RPE7
AMRAPx20
35/40 cal. Bike
25 Wall-Balls (6/9kg)
15 Burpee pull-ups / to target
35/40 cal. Row
25 Box Jump Overs (20'/24')
15 Butterfly Sit-Ups
Cardio
For time:
Teams of 2
80 Line facing burpees
20 Wall-Walks
80 Wall-Balls (6/9kg)
20 Toes to bar
80 Box Jump Overs (20'/24')
Every 3min. with start on 00:00
The team has to perform 12/15 sync. Cal Bike & Row
TC: 30min.
Donnerstag, 14.05.2026
Long-Distance
AMRAPx28
5000m. Bike
100 American KB-Swings (16/24kg)
100 Shoulder Taps
100 Single Leg V-Ups
20 Rope Climbs
Rest 4 min.
AMRAPx28
2000m. Row
100 Burpee Box Jump Overs (20'/24')
100 Double Unders
100 Air Squats
20 Toes to bar / leg raises
Freitag, 15.05.2025
Crossfit
5 rounds for time:
22/30-cal bike / ski
20 hang power snatches (29/43kg)
15 single leg toes to bar
Hyrox
AMRAPx6
Max Wall-Balls (6/9kg)
-Every time you break perform 10 cal. Bike
Rest 2 min.
AMRAPx6
Max alt. Lunges (10/20kg)
-Every time you break perform 10 cal. Row
Rest 2 min.
AMRAPx20
Teams of 2 YGIG
4 Lanes Burpee Broad Jumps
1000m. Ski
200m. Farmers Carry (2x16/2x24kg)
Hybrid
EMOMx8
3 Strict Press @RPE 7
EMOMx9
Min1: 3-5 Wall-Walks
Min2: :30 Double Unders
Min3: 12-15 DB Hang Clean & Jerk (2x10/2x15kg)
For time:
1000m. Row
200m. Run
1000m. Ski
TC: 12min.
Weightlifting
Samstag, 16.05.2026
Long Distance
AMRAPx60
Teams of 2
100 Single arm DB-Devil Presses (15/22,5kg)(YGIG)
10 Rounds:
5 Toes to bar / Leg raises
10 Wall-Balls (6/9kg)
-Switch partner after a full round.
100 cal. Bike
10 Rounds:
1 Lanes Sled Push (50kg)
10 Down & Ups
-Switch partner after a full round.
100 cal. Ski
10 Rounds:
5 Goblet Squats (15/22,5kg)
10 Box Jumps (20'/24')
-Switch partner after a full round.
CrossFit
Pre-workout skill
Handstand walk drills
7 rounds for time:
Handstand walk (15.2 m)
20 box step-ups (51/61 cm)
Hybrid
E2MOMx6
3 Front Squats @RPE 8
-Use the same loas across all sets.
AMRAPx18
100m. OH-Carry (10/15kg)
25 Plate Ground to OH
20 Lateral Burpees over plate
10 Lanes Walking Lunges (10/15kg)
20 Burpees to plate
Sonntag, 10.05.2026
CrossFit Performance
Hyrox
AMRAPx40
Teams of 2 YGIG
3 Rounds:
50 Wall-Balls (6/9kg)
4 Lanes Burpee Broad Jumps
1000m. Run (Together)
3 Rounds:
50 alt. Lunges (10/20kg)
4 Lanes Sled Push (75kg)
1000m. Run (Together)
CrossFit
AMRAP 16:
200-m run
8 hang squat cleans (34/52 kg)
4 wall walks
Montag, 11.05.2026
Crossfit
75-50-25 reps for time:
Wall-ball shots (6/9 kg)
AbMat sit-ups
Calorie bike
– Women bike 60-40-20 calories.
Hyrox
EMOMx16
:40 On / :20 Off
Min1: 8 Wall-Balls + max sec. Wall-Sit (6/9kg)
Min2: Max m. Row
Min3: 8 Goblet Hold Lunges + Max Goblet Squats (16/24kg)
Min4: Max m. Ski
AMRAPx18
400m. Run
2 Lanes Burpee Broad Jumps
20 Mountain Climbers
400m. Run
2 Lanes Sled Push (50kg)
20 Shoulder Taps
Dienstag, 12.05.2026
Crossfit
Pre-workout strength
5 sets:
5 floor presses
– Build to a heavy set of 5 reps.
5 rounds for time:
15 box jumps (61/76 cm)
15 floor presses (43/61 kg)
Hybrid
On a 12 min. Clock
Build to a 5RM Deadlift
AMRAPx20
20/25 cal. Ski
30 DB-Walking Lunges (2x10/2x15kg)
30 DB-Deadlifts
20/25 cal. Bike
30 Butterfly Sit-Ups
30 Medball Thrusters (6/9kg)
Mittwoch, 13.05.2026
Crossfit
Pre-strength:
E2MOMx5
5 Deadlifts @80%
2 rounds for time:
1,600-m run / row / ski
15 deadlifts (102/143 kg)
Hyrox
AMRAPx10
200m. Run
10 Push-Ups
20 Wall-Balls (6/9kg)
Rest 2 min.
AMRAPx10
200m. Row
10 Sandbag Squats (20/30kg)
20 alt. Sadnbag Lunges
Rest 2 min.
AMRAPx10
200m. Ski
100m. Farmers Carry (2x16/2x24kg)
20 KB-Deadlifts
Donnerstag, 14.05.2026
Long-Distance
AMRAPx28
Teams of 2
4000m. Bike
80 Burpee Box Jump Overs (20'/24')
40 sync. Air Squats
80 Front Squats (30/40kg)
40 sync. Lunges
Rest 4 min.
AMRAPx28
Teams of 2
800m. Run (Together)
10 Lanes Sled Push (50kg)
20 sync. Burpees
80 KB-Swings (16/24kg)
20 sync. Burpees
Freitag, 15.05.2025
Crossfit
" Cindy"
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
Hyrox
On a 40min. Clock
Teams of 2 YGIG
Buy in: 30 Lanes Walking Lunges (10/20kg)
AMRAP in remaining time:
1000m. Ski
800m. Run (Together)
4 Lanes Burpee Broad Jumps
1000m. Row
800m. Run (Together)
40 Wall-Balls (6/9kg)
Samstag, 16.05.2026
CrossFlex
CrossFit
Pre-workout:
On a 6:00 clock:
Establish a heavy clean and jerk single
AMRAP 20 with a partner:
5-10-15-20…
Clean and jerk (56/84 kg)
Synchronized sit-ups
Synchronized box jump-overs (51/61 cm)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
Hybrid
On a 6 min. Clock
Find a 1 RM Push-Press
Rest 1 min.
On a 6 min. Clock
Find a 2 RM Back-Squat
AMRAPx15
200m. Run
20 cal. Bike
20 Butterfly Sit-Ups
200m. Run
20 cal. Ski
20 Box Jump Overs (20'/24')
Sonntag, 17.05.2026
Cardio
For time:
Teams of 2
80 Line facing burpees
20 Wall-Walks
80 Wall-Balls (6/9kg)
20 Toes to bar
80 Box Jump Overs (20'/24')
Every 3min. with start on 00:00
The team has to perform 12/15 sync. Cal Bike & Row
TC: 30min.
Long-Distance
AMRAPx60
Teams of 2 YGIG
100 Partner Wall-Balls (6/9kg)
800m. Medball Run (Together)
3000m. Bike
100 American KB-Swings (16/24kg)
100 Lateral Burpees over KB
1000m. Ski
100 Box Jumps (20'/24')
100 Handrelease Push-Ups
Hyrox Performance
Berlin is calling
AMRAP 30
400m run
500m ski
400m run
400m row
400m run
4 lanes burpee broad jumps
400m run
50 wall balls @ 4/6/9kg
400m run
1000m bike
rest 3min
AMRAP 30
800m run
2 lanes sled pull @ comp. weight
800m run
200m farmers carry @ comp. weight
800m run
40 KB swings @ 1 x comp. weight