Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 15.06.2026
Crossfit
Pre-workout
EMOM 8:
1 thruster
– Take the barbell from the ground.
– Build to a heavy single.
For time:
10 thrusters (29/43 kg)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
ATHX-Hybrid
E2MOMx6
5 Front Squats @RPE 7-8
-Use the same load across all sets.
AMRAPx7
20 cal. Ski
15 Wall-Balls (6/9kg)
10 Strict Knee Raises
Rest 2 min.
AMRAPx7
20 cal. Bike
15 alt. Plate OH-Lunges (10/15kg)
10 Plate Ground to OH
Cardio
AMRAPx32
1000m. Row
25 Rengeade Rows (15/22,5kg)
25 Handrelase Push-Ups
1000m. Ski
25 alt. DB-Snatches (15/22,5kg)
25 Butterfly Sit-Ups
2000m. Bike
25 DB-Goodmornings (15/22,5kg)
25 Down & Ups
Dienstag, 16.06.2026
Crossfit
3 rounds for time of:
800-m run / Row / Ski
50 Barbell Goodmornings
50 sit-ups
ATHX-Hybrid
EMOMx8
2 Strict Press @AHAP
-Use the same load across all sets.
EMOMx16
Min1: 3-5 Wall-Walks
Min2: 10/12 cal. Ski
Min3: 15 American KB-Swings (16/24kg)
Min4: 40 Double Unders / Single Unders
Mittwoch, 17.06.2026
Crossfit
AMRAP 26:
10 pull-ups
15 KB swings (16/24 kg)
20 box jumps (51/61 cm)
25 cal. Bike
ATHX-Hybrid
On a 12 min. Clock
Build to a 3RM Deadlift
AMRAPx20
Teams of 2
12 Rounds:
YGIG Rounds
8 Burpee Box Jump overs (20'/24')
12 Rounds:
YGIG Rounds
10/12 cal. Echo Bike
Cardio
AMRAPx30
200m. Sandbag Carry (30/50kg)
20 Burpees over sandbag
20 Sandbag Deadlifts
20 cal. Bike
200m. Run
2 Lanes Burpee Broad Jumps
20 Box Jumps (20'/24')
20 cal. Ski
Donnerstag, 18.06.2026
Crossfit
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Post-workout accessory
8 sets:
:20 hollow rocks
:10 rest
Hyrox
EMOMx10
:40 On / :45 Off
Min1: 6 DB-Strict Press (AHAP) + Wall-Balls (6/9kg)
Min2: 6 KB-Thrusters (AHAP) + Farmers Hold
AMRAPx25
2000m. Ski
-Every 500m. Perform:
5 Burpee Box Jumps (20'/24')
5 Broad Jumps
Rest 1 min.
2000m. Row
-Every 500m. Perform:
5 Down & Ups
5 KB-Deadlifts (2x24/2x32kg)
Freitag, 19.06.2025
Crossfit
7 rounds for time of:
11 back squats
1,000-m row
– Use bodyweight for the back squats.
Hyrox
AMRAPx18
Teams of 2 YGIG
1000m. Row
40 alt. Lunges (10/20kg)
400m. Run (together)
4 Lanes Sled Pull (50kg)
Rest 3 min.
AMRAPx18
Teams of 2 YGIG
1000m. Ski
200m. Farmers Carry (2x16/2x24kg)
400m. Run (Together)
4 Lanes Burpee Broad Jumps
ATHX-Hybrid
E2MOMx6
3 Back Squats @RPE 7-8
-Use the same load across all sets.
AMRAPx7
1000m. Bike
15 Goblet Squats (16/24kg)
Rest 2 min.
AMRAPx7
500m. Row
15 alt. Front Rack Lunges (30/40kg)
Weightlifting
Samstag, 20.06.2026
Crossfit
Pre-workout strength:
Build to clean and jerk loading
5 rounds for time with a partner:
48 double-unders
19 toes-to-bars
2 clean and jerks (61/93 kg)
400-m run
– Share all work and perform the 400-m run together.
Long Distance
AMRAPx60
With a partner
200 cal. Bike (YGIG)
10 Rounds:
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Shoulder to OH
-Switch partner after a full round.
200 cal. Bike (YGIG)
10 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Switch partner after a full round.
ATHX-Hybrid
On a 12 min. Clock
5x3 Bench Press @AHAP
-Use the same load across all sets.
AMRAPx20
400m. Run / Row
25 KB-Swings (16/24kg)
15 KB-Gorilla Rows
400m. Run / Row
25 Medball Squat Cleans (6/9kg)
15 Medball Burpees
Sonntag, 21.06.2026
Calorie Burning Sunday
AMRAPx60
200 cal. Row
100 Double Unders / Single Unders
100 alt. DB-Hang Clean (15/22,5kg)
200 cal. Bike
100 Lateral Jumps Over DB
100 Burpees over line
Hyrox
AMRAPx40
Teams of 2
1000m. Run (Together)
1000m. Ski (YGIG)
20 Rounds:
12 Wall-Balls (6/9kg)
9 OH-Walking Lunges
3 Burpee Broad Jumps
-Switch Partner after a full round.
-Athlete what is not working, need to do Farmers Hold (2x16/2x24kg)
Crossfit
On a 20:00 clock:
Build to a 3-rep-max front squat
Post-workout skill
3 sets:
20 weighted single-leg squats
Or
20 alternating weighted reverse lunges
– Rest 1:30 between sets.
– Use one or two dumbbells to add loading.
Montag, 15.06.2026
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
AMRAPx10
400m. Run
40 alt. Lunges (10/20kg)
Rest 2 min.
AMRAPx10
400m. Row
40 Wall-Balls (6/9kg)
Rest 2 min.
AMRAPx10
400m. Ski
40 Burpee Broad Jumps 🙂
Dienstag, 16.06.2026
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: Row
Min2: Walking Lunges (10/20kg)
Rest 2 min.
EMOMx8
:45 On / :15 Off
Min1: Bike
Min2: Front Squats (30/40kg)
Mittwoch, 17.06.2026
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.
Hyrox
EMOMx12
:40 / :20 Off
Min1: Burpee Box Jumps (20'/24')
Min2: cal. Bike
AMRAPx20
500m. Row
20 Butterfly Sit-Ups
20 Medball Thrusters (6/9kg)
500m. Ski
20 Push-Ups
200m. Farmers Carry (2x16/2x24kg)
Donnerstag, 18.06.2026
Cardio
AMRAPx10
500m. Bike
20 KB-Swings (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
ATHX-Hybrid
E2MOMx6
5 Push-Press @RPE 8
-Use the same load across all sets.
EMOMx16
Min1: 3-5 Wall-Walks
Min2: 10-12 Burpee Pull-Ups / to target
Min3: :45 sec. Sandbag Carry (30/50kg)
Min4: 10-12 DB-Devil Presses (2x15/2x22,5kg)
Weightlifting
Skill: Clean & Jerk
Every 1:30x8
1 Power Clean + 2 Split Jerks
-Build in load.
E3MOMx4
Complex
1 Clean
1 Front Squat
1 Split Jerk
1 Clean
1 Split Jerk
-Build up to a hevay complex
Freitag, 19.06.2025
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
AMRAPx40
Teams of 2
20 Lanes Walking Lunges (10/20kg)(YGIG)
10 Rounds:
5 Burpee Broad Jumps
5 DB-Thrusters (2x10/2x15kg)
-Switch partner after a full round.
1000m. Run (Together)
10 Rounds:
5 Wall-Balls (6/9kg)
5 DB-Devil Presses (2x15/2x22,5kg)
Samstag, 20.06.2026
Hyrox
EMOMx35
:40 On / :20 Off
Min1: Sled Push (75kg)
Min2: Plank-Hold
Min3: Max m. Ski
Min4: Burpee Box Jumps (20'/24')
Min5: Max m. Row
Crossfit
Pre-workout strength:
Build to clean and jerk loading
5 rounds for time with a partner:
48 double-unders
19 toes-to-bars
2 clean and jerks (61/93 kg)
400-m run
– Share all work and perform the 400-m run together.
ATHX-Hybrid
On a 12min. Clock
5x5 Back Squats @RPE 8-9
-Use the same load across all sets.
AMRAPx20
200m. Run
30 alt. DB-Snatches (15/22,5kg)
30 Butterfly Sit-Ups
200m. Run
30 Box Jump Overs (20'/24')
30 Shoulder Taps
Sonntag, 21.06.2026
Cardio
AMRAPx30
25 Toes to bar
25 cal. Bike
5 Wall-Walks
25 Hang Power Cleans (30/40kg)
25 cal. Ski
5 Burpees over bar
Long Distance
AMRAPx60
Teams of 2
200 cal. Bike (YGIG)
400m. Sandbag Carry (30/50kg)
20 Rounds:
10 Wall-Balls (6/9kg)
10 Toes to bar
-Switch partner after a full round.
200 cal. Ski (YGIG)
400m. Sandbag Carry (30/50kg)
20 Rounds:
10 alt. DB-Snatches (15/22,5kg)
10 Goblet Squats
-Switch partner after a full round.
Hyrox Performance
Off-Season: Technique + SkillRow:
Technique- Damper Setting- Stroke Rate
Power Strokes6 sets30sec. ON / 30sec. OFF
WODEMOM x 30
1) :45 butterfly sit-ups2) :45 Ski3) :45 DB devils presses @ 2 x 10/15kg4) :45 Row5) :45 burpees
finisher1 set max. wall balls @ 4/6/9kg (max. 50 reps)rest 1:30
3 setsxx wall balls from set 1
rest 1:30 btw sets