Programming KW23 2026

Montag, 01.06.2026

Crossfit

Pre-Strength:
Every 1:30x5
2 Thrusters
-From the floor 
-Build up to a 2RM of the day 

For time:
21-15-9
cal. Bike
Thrusters (35/50kg)

Rest 2 min. 

15-12-9
Clusters (35/50kg)
cal. Bike 

TC: 20min. 

ATHX-Hybrid

Every 2:30x5
5 Bench Presses
-Build up to a hevay set of 5. 

AMRAPx16
20 Renegade Rows (15/22,5kg)
20 DB Floor Presses (2x15/2x22,5kg)
200m. Run
40 cal. Row / Ski
200m. Run
20 Handrelease Push-Ups
20 High Box Jumps (24'/30')

Cardio

AMRAPx15
2-4-6-8-..
Medball Clusters (6/9kg)
Hollow Hold Flutter Kicks
cal. Ski
-After each round perform 3 Wall-Walks

Rest 3 min. 

AMRAPx15
2-4-6-8-..
KB-Snatches (16/24kg)
Single Leg V-Ups
cal. Row
-After each round perform 5 Burpee Broad Jumps

Dienstag, 02.06.2026

Crossfit

Pre-workout strength
4 sets:
5 deadlifts
– build in load to establish the first working load for the workout.

AMRAP 30:
400-m plate carry (20/20 kg)
5 deadlifts
10 strict toes-to-bars
– Start moderate-to-heavy and increase deadlift load as mechanics and consistency allow.

ATHX-Hybrid

EMOMx8
3 Deadlifts @75%+ 
-Use the same load across all sets. 

AMRAPx7
250m. Row
50 Double Unders / Single Unders 

Rest 2 min. 

AMRAPx7
250m. Ski
10 Burpee Box Jump Overs (20'/24')

Mittwoch, 03.06.2026

Crossfit

Pre-workout skill:
Box get-over practice

In teams of 4:
1:00 max-cal echo bike, each athlete
– Rest 2:00 between athletes.
– Each athlete has one attempt to accumulate as many calories as possible in 1:00.

Rest 5:00

AMRAP 10 with a partner:
Burpee box get-overs (48/48 in)
– Share the work as desired.
– Weight vest optional.

ATHX-Hybrid

Every 2:30x5
4 Front Squats @ RPE 9 
-Use the same load across all sets. 

EMOMx20
:40 On / :20 Off
Min1: cal. Row
Min2: Burpees over Rower
Min3: cal. Echo Bike
Min4: Sandbag Squats (bearhug) (30/45kg)

Cardio

AMRAPx30
200m. Medball Run (6/9kg)
30 Wall-Balls (6/9kg)
30 Medball Burpees
40 cal. Row
200m. Medball Run
30 alt. DB-Hang Cleans (15/22,5kg)
30 Goblet Squats 
40 cal. Bike

Donnerstag, 04.06.2026

Crossfit

5 rounds for time:
800-m run / row / ski 
50 air squats
30 AbMat sit-ups

Hyrox 

EMOMx36
:40 On / :20 Off
Min1: Burpee Box Jumps (20'/24')
Min2: Sled Push (75/125kg)
Min3: cal. Ski
Min4: Wall-Balls (6/9kg)
Min5: Burpee Broad Jumps
Min6: Rest 🙂

Freitag, 05.06.2025

Crossfit

Pre-workout strength
1 set:
5-4-3 tempo overhead squats
– :03 hold at the top, :03 descent, :03 hold at the bottom, stand with control.
– Increase loads across each set

Then …

1 set:
7 overhead squats
– Perform at workout load and pace.

For time:
100 overhead squats (43/61 kg)
– Every 1:00 starting at :00, perform 15 double-unders.
– No racks. The bar comes from the floor.

Hyrox

EMOMx12
:40 On / :20 Off 
Min1: 8 Seated Wall-Balls+ max medball strict press (6/9kg)
Min2: max m. Ski
Min3: Burpee Box Jumps (20'/24')

AMRAPx20
400m. Run 
1000m. Row
4 Lanes Walking Lunges (10/20kg)
400m. Run
1000m. Ski
4 Lanes Burpee Broad Jumps

ATHX-Hybrid

EMOMx8
5 Push Press @RPE 8-9
-Use the same load across all sets. 

EMOMx20
:40 On / :20 Off
Min1: Plate OH-Hold (10/15kg)
Min2: cal. Ski
Min3: Plate Ground to OH (10/15kg)
Min4: cal. Bike 

Weightlifting

Samstag, 06.06.2026 

Long Distance

AMRAPx28
Teams of 2 YGIG
80 cal. Ski
20 Wall-Walks 
80 cal. Ski 
40 Toes to bar 
80 cal. Ski
60 alt. DB-Snatches (15/22,5kg)

Rest 4 min. 

AMRAPx28
80 cal. Bike
20 Burpee box get-overs (48/48 in)
80 cal. Bike
40 Sandbag over Object (30/50kg)
80 cal. Bike
60 Air Squats 

CrossFit

Pre-workout strength
On a 10:00 clock:
8-6-4-2
Hang power cleans
– As the repetitions decrease, increase the load.
– Build to heavier than workout weight.

ATHX-Hybrid

E2MOMx5
6 Back Squats @RPE 8
-Use the same load across all sets. 

AMRAPx20
35 cal. Bike
25 Box Jump Overs (20'/24')
15 Push-Ups
35 cal. Ski
25 OH-Reverese Lunges (15/22,5kg)
15 Butterfly Sit-Ups 

Sonntag, 07.06.2026

Calorie Burning Sunday

AMRAPx60
4000m. Bike
50 Air Squats 
50 Box Step Ups (20'/24')
2000m. Ski
50 Tuck-Ups
50 Burpees to target 
2000m. Row
50 alt. Lunges
50 Butterfly Sit-Ups

Hyrox

AMRAPx20
P1: 1000m. Run
P2: Max m. Row
-Switch
-Score is meter on rower. (3500m.+)

Rest 2 min. 

AMRAPx20
Teams of 2 YGIG
100 Wall-Balls (6/9kg)
20 Lanes Walking Lunges (10/20kg)
100 cal. Ski 

CrossFit

Pre-workout threshold rest test
1 round:
7 pull-ups
:05 rest
5 pull-ups
:05 rest
7 thrusters
:05 rest
5 thrusters
– Use workout variations.
– Focus on speed and quality of movement

On an 18:00 clock:
9-15-21 reps for time of:
Pull-ups
Thrusters (29/43 kg)

In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.