Programming KW24 2026

Montag, 08.06.2026

Crossfit

Pre-workout skill
On a 10:00 clock:
Gymmastics practice
– Athlete’s choice of skill.

On a 20:00 clock for total reps:

0:00-5:00:
200-m run
Max freestanding shoulder taps

5:00-10:00:
200-m run
Max skin-the-cats

10:00-15:00:
200-m run
Max L-sit pull-ups

15:00-20:00:
200-m run
Max deficit push-ups (2/4 in)

ATHX-Hybrid

E2MOMx6
5 Push Press @RPE 8 
-Use the same load across all sets. 

EMOMx16
:40 On / :20 Off
Min1: Burpee Shuttle Run
Min2: Wall-Walks
Min3: Sandbag Carry (Bearhug) (30/50kg)
Min4: cal. Ski 

Cardio

AMRAPx10
100m. Farmers Carry (2x16/2x24kg)
20 alt. Goblet Hold Lunges (16/24kg)
20 KB-Deadlifts 

Rest 2 min. 

AMRAPx10
200m. Run
20 Box Jump Overs (20'/24')
20 Jumping Air Squats

Rest 2 min. 

AMRAPx10
200m. Row
20 alt. DB-Snatches (15/22,5kg)
20 Burpees over DB 

Dienstag, 09.06.2026

Crossfit

Pre-workout strength
4 sets:
8 alternating front-rack reverse lunges
– Build to slightly heavier than workout load.

30-20-10 reps for time:
Front-rack reverse lunges (43/61 kg)
Knees-to-elbows
Calorie bike

ATHX-Hybrid

E2MOMx5
10 Front Rack Reverse Lunges @RPE 9 
-Use the same load across all sets. 

EMOMx8
:45 On / :15 Off
Min1: Echo Bike
Min2: Walking Lunges (10/20kg)

Rest 2 min. 

EMOMx8
:45 On / :15 Off
Min1: Standing Bike
Min2: Front Squats (30/40kg)

Mittwoch, 10.06.2026

Crossfit

Every 3:00 for 10 rounds:
10 DB push presses (15/22.5 kg)
8 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.

ATHX-Hybrid

EMOMx10
Min1: 3-5 Strict Pull-Ups (weighted if possible)
Min2: 10 Bent Over Row @RPE 8 

AMRAPx16 
20 cal. Row
20 Butterfly Sit-Ups
10 Burpee Pull-Ups / to target
20 cal. Ski 
20 KB Gorilla Rows (16/24kg)
10 Burpees over KB

Cardio

AMRAPx32
Teams of 2 

10 Rounds:
6/8 cal. Bike
6 Thrusters (30/40kg)
-Switch partner after a full round. 

10 Rounds:
6/8 cal. Row
6 Burpees over Rower
-Switch partner after a full round. 

10 Rounds:
6/8 cal. Ski
6 Shoulder to OH 
-Switch partner after a full round. 

Donnerstag, 11.06.2026

Crossfit

Heavy-Day

For load:
Deadlift
5-5-5-5-5

For time:
5 Rounds:
12 Deadlifts @50% from 1 RM Front Squat
6 Shuttle Runs
6 Front Squats @50% from 1 RM
TC: 14 min. 

Hyrox 

EMOMx12
:40 On / :20 Off
Min1: Wall-Sit (10/15kg)
Min2: Farmers-Hold (2x24/2x32kg)

AMRAPx20
40/50 cal. Ski 
200m. Run
30 alt. Lunges (10/20kg)
40/50 cal. Row
200m. Run 
30 DB-Thrusters (2x10/2x15kg)

Freitag, 12.06.2025

Crossfit

3 rounds for time with a partner:
100-m synchro walking lunge
200 double-unders
400-m med-ball carry (6/9 kg)
– Break up the double-unders between partners and switch who carries the ball as needed.

TC: 30min. 

Hyrox

AMRAPx10
400m. Run
2 Lanes Burpee Broad Jumps

Rest 2 min. 

AMRAPx10
400m. Row
20 alt. KB Lunges (16/24kg)

Rest 2 min. 

AMRAPx10
400m. Ski
20 Burpee Box Jumps (20'/24')

ATHX-Hybrid

EMOMx10
Min1: 10 KB-Thrusters @AHAP
Min2: 10 Slam Balls 

AMRAPx20
1000m. Bike
15 Burpee Deadlifts (2x10/2x15kg)
15 Push-Ups
500m. Ski
15 KB-Swings (16/24kg)
15 Tuck-Ups

Weightlifting

Samstag, 13.06.2026 

Nordlicht Summer Cup 2026!!

Sonntag, 14.06.2026

Calorie Burning Sunday

AMRAPx60
2000m. Row
-Every 500m. perform:
5 Burpees over rower 
5 KB-Swings (16/24kg)

2000m. Ski
-Every 500m. perform:
5 DB-Devil Presses (2x10/2x15kg)
5 V-Ups

2000m. Bike
-Every 500m. perform:
5 Box Jump Overs (20'/24')
5 Down & Ups 

Hyrox

AMRAPx40
Teams of 2 

1000m. Ski
1000m. Row
-Both athletes work at the same time. 

10 Rounds:
10 Wall-Balls (6/9kg)
5 Burpee Broad Jumps
-Switch partner after a full round. 

1000m. Ski
1000m. Row
-Both athletes work at the same time. 

10 Rounds:
1 Lane Sled Push (75kg)
5 Goblet Squats (16/24kg)
-Switch partner after a full round.  

Crossfit

ANGIE
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats