Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 22.06.2026
Crossfit
Pre-workout strength
EMOM 8:
1 clean + push press
– Increase weight across as many sets as possible.
5 rounds for time:
15 push presses (47/70 kg)
20 toes-to-bars
ATHX-Hybrid
E2MOMx5
8 Bent Over Row + 5 Weighted Push Ups @RPE 8
-Use the same load across all sets.
AMRAPx7
10 cal. Bike
10 DB-Devil Presses (2x15/2x22,5kg)
Rest 2 min.
AMRAPx7
10 cal. Ski
10 Deadlifts (50/70kg)
Cardio
AMRAPx15
2-4-6-8..
cal. Bike
Box Jump Overs (20'/24')
DB-Front Squats (2x10/2x15kg)
-After each round perform 25 Doouble Unders / Single Unders
Rest 3 min,
AMRAPx15
2-4-6-8-..
cal. Ski
Toes to bar / Knee over hip
Burpee Pull-Ups / to target
-After each round perform 200m. Run
Dienstag, 23.06.2026
Crossfit
Pre-workout strength
EMOM 7:
1 power snatch + 1 hang power snatch
For time:
15 power snatches (43/61 kg)
5 rope climbs (4.6/4.6 m)
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
ATHX-Hybrid
On a 12 min. Clock
Build to a 3RM Back Squat
AMRAPx18
25 Wall-Balls (6/9kg)
25 Butterfly Sit-Ups
40 cal. Row
25 alt. DB-Clean & Jerk (15/22,5kg)
25 Goblet Squats
40 cal. Bike
Mittwoch, 24.06.2026
Crossfit
AMRAP 18:
3 burpee box jump-overs (51/61 cm)
3 deadlifts (50/90 kg)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
etc …
Post-workout accessory
8 sets:
:20 Russian twists (14/20 lb)
:10 rest
:20 hollow rocks
:10 rest
ATHX-Hybrid
E2MOMx5
1 Strict Press+2 Push Press+3 Push Jerks @RPE 9
-Build in load.
AMRAPx7
500m. Ski
15 American KB-Swings (16/24kg)
10 Down & Ups
Rest 2 min.
AMRAPx7
500m. Row
15 DB-Push Press (2x10/2x15kg)
10 V-Ups
Cardio
AMRAPx33
400m. Run / Row
2 Lanes DB OH-Walking Lunges (2x10/2x15kg)
10 DB-Devil Presses (2x10/2x15kg)
1000m. Bike
400m. Run
2 Lanes Burpee Broad Jumps
10 Pull-Ups / C2B / Muscle Ups
1000m. Bike
Donnerstag, 25.06.2026
Crossfit
For time, partitioned any way:
40 muscle-ups
80-cal row
120 wall-ball shots (6/9 kg)
– 20:00 time cap.
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 🙂
Freitag, 26.06.2025
Crossfit
AMRAP 20:
11/15-cal bike
15 alt. db-snatches (15/22,5kg)
10 strict handstand push-ups / khspu
5 hang power cleans (56/84 kg)
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)
ATHX-Hybrid
EMOMx10
3 Deadlifts @RPE 7
-Use the same load across all sets.
EMOMx16
:40 On / :20 Off
Min1: cal. Row
Min2: KB-Thrusters (2x16/2x24kg)
Min3: cal. Bike
Min4: Man Makers (2x10/2x15kg)
Weightlifting
Samstag, 27.06.2026
Crossfit
Pre-workout practice
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups
For time with a partner:
20 synchronized burpees
20 rope climbs (4.6/4.6 m)
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
Long Distance
AMRAPx60
Teams of 2 YGIG
4000m. Bike
80 Burpee Deadlifts (2x10/2x15kg)
40 DB Thrusters
20 Toes to bar
10 Sync. Wall-Walks
2000m. Ski
80 KB-Snatches (16/24kg)
40 Jumping Lunges
20 Goblet Squats (16/24kg)
10 Sync Toes to bar
ATHX-Hybrid
EMOMx8
Min1: 5 Strict Pull-Ups / Weighted if possible
Min2: 8 Seated KB Z-Press (AHAP!)
AMRAPx20
200m. Run
25 Plate Ground to OH (10/15kg)
20 Burpees to Plate
200m. Run
25 Medball Squat Cleans (6/9kg)
20 Weighted box step overs (20'/24')(6/9kg)
Sonntag, 28.06.2026
Calorie Burning Sunday
AMRAPx60
400m. Run
2000m. Bike
50 Burpees
400m. Run
1000m. Ski
50 Double DB-Snatches (2x10/2x15kg)
400m. Run
1000m. Row
50 Wall-Balls (6/9kg)
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:
Build to a heavy 2-rep front rack lunge
3 Rounds For Time:
50 Alternating Single-Leg Squats
7 Muscle-ups
10 Hang Power Cleans (79/56kg)
Montag, 22.06.2026
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
Hyrox
EMOMx6
:30 On / :30 Off
Max Wall-Balls (6/9kg)
Rest 2 min.
EMOMx6
:30 On / :30 Off
Max DB-Devil Presses (2x15x2x22,5kg)
AMRAPx18
500m. Row
400m. Run
4 Lanes Burpee Broad Jumps
500m. Ski
400m. Run
4 Lanes Empty sled push (AFAP)
Dienstag, 23.06.2026
Crossfit
3 rounds for time of:
800-m run / Row / Ski
50 Barbell Goodmornings
50 sit-ups
ATHX-Hybrid
On a 12 min. Clock
Build up to a 3RM Back Squat
AMRAPx20
Teams of 2
12 Rounds:
YGIG Rounds
8 Burpee Box Jump overs (20'/24')
12 Rounds:
YGIG Rounds
10/12 cal. Bike
Mittwoch, 24.06.2026
Crossfit
AMRAP 26:
10 pull-ups
15 KB swings (16/24 kg)
20 box jumps (51/61 cm)
25 cal. Bike
Hyrox
EMOMx10
:45 On / :15 Off
Min1: Wall-Sit (10/15kg)
Min2: Farmers Hold (2x24/2x32kg)
Rest 2 min.
AMRAPx10
10 cal. Ski
15 Plate Ground to OH (10/15kg)
20 alt. Plate OH-Lunges
Rest 2 min.
AMRAPx10
10 cal. Row
15 KB-Deadlifts (2x16/2x24kg)
20 Goblet Squats
Donnerstag, 25.06.2026
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
ATHX-Hybrid
On a 6 min. Clock
Build to a 1RM Strict Press
EMOMx5
3 Strict Press @75% From 1RM
AMRAPx16
20/25 cal. Ski
25 alt. DB-Snatches (15/22,5kg)
15 Butterfly Sit-Ups
20/25 cal. Bike
25 Box Jumps (20'/24')
15 Toes to bar
Weightlifting
Skill: Snatch
Primer:
4 Sets:
3 Muscle Snatches
2 Power Snatches
1 Squat Snatch
5 Broad Jumps
5 Seated Box Jumps
-Rest 1:30 between sets.
On a 15 min. Clock
Build to a 1RM Power/Squat Snatch
EMOMx6
3 OH-Squats @60% Fron 1 RM Squat snatch
Freitag, 26.06.2025
Crossfit
7 rounds for time of:
11 back squats
1,000-m row
– Use bodyweight for the back squats.
Hyrox
AMRAPx40
Teams of 2 YGIG
1000m. Run (Together)
4 Lanes Partner Sled Push
40 Partner Wall-Balls (6/9kg)
500m. Ski
1000m. Run (Together)
4 Lanes Burpee Broad Jumps
40 alt. Lunges (10/20kg)
500m. Row
Samstag, 27.06.2026
Hyrox
On a 34min. Clock
Buy in:
1000m. Row
1 min. Rest
1000m. Ski
1 min. Rest
1000m. Run
AMRAP in remaining time:
20 DB-Thrusters (2x10/2x15kg)
20 Lateral Burpees over DB
20 cal. Bike
20 DB-Devil Presses (2x10/2x15kg)
20 V-Ups
20 cal. Bike
Crossfit
5 rounds for time with a partner:
20 front squats (34/52 kg)
30 kettlebell swings (53/70 lb)
40 partner medicine-ball sit-ups (6/9 kg)
50 cal. Bike
– Split the squats and swings and bike as needed; one partner works at a time.
– Alternate reps on the sit-ups.
TC: 32 min.
ATHX-Hybrid
On a 12 min. Clock
5x3 Floor Presses @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 DB-Floor Presses (2x15/2x22,5kg)
15 Burpees over line
Sonntag, 28.06.2026
Cardio
AMRAPx40
80 cal. Bike
50 alt. DB-Snatches (15/22,5kg)
50 Double Unders / Single Unders
80 cal. Row
50 alt. DB-Hang Clean & Jerk (15/22,5kg)
50 Double Unders
80 cal. Ski
50 Box Jump Overs (20'/24')
50 Double unders
Long Distance
AMRAPx28
Teams of 2 YGIG
4000m. Bike
10 Lanes Empty Sled Push
100 alt. DB-Snatches (15/22,5kg)
100 Burpees Over Partner
Rest 4 min.
AMRAPx28
With a partner
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Shoulder to OH
3 Lateral Burpees over bar
-Switch partner after a full round.
-After every second round perform 40 cal. Ski YGIG
Hyrox Performance
Off-Season Strength
5 supersets
5 front squats @ RPE 8-9
10 (weighted) push-ups
rest 2:30min btw sets
Strength - WOD
E2MOM x 15
1) 10 deadlifts @ RPE 8
2) 1:30 sled pull @ comp. weight +25kg
3) 1:30 butterfly sit-ups
4) 1:30 ski @ threshold pace
5) rest