Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 20.07.2026
Crossfit
3 rounds for time:
800-m run / row / bike
15 overhead squats (47/70 kg)
Post-workout
Accumulate:
10-20 skin-the-cats
ATHX-Hybrid
E2MOMx6
3 Tempo Back Squats (3-3-x-1) @RPE 8
-Use the same load across all sets.
AMRAPx7
20 cal. Bike
15 alt. OH-Reverse Lunges (15/22,5kg)
10 Burpee box get overs (24'/30')
Rest 2 min.
AMRAPx7
20 cal. Row
15 Sandbag Squats (30/50kg)
10 Sandbag to Shoulder
Cardio
AMRAPx15
Max m. Row
-Every 250m. perform:
5 Medball Squat Cleans (6/9kg)
5 Butterfly Sit-Ups (6/9kg)
5 Down & Ups
Rest 3 min.
AMRAPx15
Max m. Ski
-Every 250m. perform:
5 Toes to bar
5 Wall-Balls (6/9kg)
5 Burpees to target
Dienstag, 21.07.2026
Crossfit
Pre-workout skill
On a 10:00 clock:
Low-ring and strict muscle-up drills
For time:
50 double-unders
50 AbMat sit-ups
5 muscle-ups
40 double-unders
40 AbMat sit-ups
4 muscle-ups
30 double-unders
30 AbMat sit-ups
3 muscle-ups
20 double-unders
20 AbMat sit-ups
2 muscle-ups
10 double-unders
10 AbMat sit-ups
1 muscle-up
ATHX-Hybrid
On a 10 min. Clock
Build up to a 3RM Bench Press
AMRAPx8
200m. Run / row
20 Renegade Rows (2x10/2x15kg)
20 DB-Floor Presses (2x10/2x15kg)
Rest 2 min.
AMRAPx8
200m. Run / row
20 alt. DB-Snatches (15/22,5kg)
20 Handrelease Push-Ups
Mittwoch, 22.07.2026
Crossfit
Heavy-Day
For load:
Power clean
3-3-3-3-3
Post-workout:
Every 3minx3
10 Burpees over bar
50 Double unders
Rest 1 min. Between sets
ATHX-Hybrid
EMOMx5
3-5 Strict Pull-Ups (Weighted if possible)
Rest 2 min.
EMOMx5
8 Seated DB-Strict Press (AHAP!)
AMRAPx16
15 cal. Ski
20 American KB-Swings (16/24kg)
20 KB-Gorilla Rows
15 cal. Bike
20 Shoulder to OH (30/40kg)
20 Lateral Burpees over bar
Cardio
AMRAPx10
200m. Ski
10 Pull-Ups
6 Lanes Farmers Carry (2x16/2x24kg)
Rest 2 min.
AMRAPx10
200m. Run
10 Burpee Box Jumps overs (20'/24')
10 DB-Thrusters (2x10/2x15kg)
Rest 2 min.
AMRAPx10
500m. Bike
10 Hollow Rocks
10 Single arm DB-Devil presses (15/22,5kg)
Donnerstag, 23.07.2026
Crossfit
Pre-workout skill
On an 8:00 clock:
Build up to a high box jump
5 sets, each for time:
15 box jump-overs (51/61 cm)
12 DB deadlifts (15/22.5 kg)
9 DB hang power cleans
6 DB shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.
Hyrox
EMOMx12
:40 On / :20 Off
Min1: Plate OH-Hold (10/15kg)
Min2: Wall-Balls (6/9kg)
Min3: Hollow Rocks
AMRAPx18
300m. Row
400m. Run
15 Burpee Box Jumps (20'/24')
300m. Ski
400m. Run
15 Burpee Deadlifts (2x10/2x15kg)
Freitag, 24.07.2025
Crossfit
For time, in teams of 2-4:
1,940-m run (together)
250 air squats (split reps)
48 burpees (split reps)
509-m run with one plate (together, share the plate) (15/20 kg)
101 push presses (34/52 kg) (split reps)
11 pull-ups (each athlete)
82 power cleans (34/52 kg) (split reps)
Hyrox
AMRAPx15
400m. Run
400m. Row
400m. Ski
Rest 2 min.
AMRAPx20
20 Burpee Broad Jumps
40 Wall-Balls (6/9kg)
20 Burpee Broad Jumps
40 alt. Lunges (10/20kg)
20 Burpee Broad Jumps 🙂
100m. Farmers Carry (2x16/2x24kg)
ATHX-Hybrid
Every 90sec. x5
3 Bench Press @RPE 7-8
Rest 1:30.
Every 90sec. x5
3 Deadlifts @RPE 8-9
EMOMx16
:40 On / :20 Off
Min1: Sled Push (75kg)
Min2: max cal. Row
Min3: 6 Deadlifts+burpees over bar (50/70kg)
Min4: max cal. Ski
Weightlifting
Samstag, 24.07.2026
Crossfit
Pre-workout strength
5 sets for load:
1 snatch grip deadlift
1 snatch pull
1 snatch
– Rest 2:00 between sets.
– Find a heavy set for today.
For reps:
1:00 double-unders
1:00 snatches (56/84 kg)
2:00 double-unders
2:00 snatches
3:00 double-unders
3:00 snatches
– Power or squat snatch.
Long Distance
AMRAPx60
Teams of 2 YGIG
4000m. Bike
50 Thrusters (30/40kg)
50 Wall-Balls (6/9kg)
3000m. Row
50 Partner Sit-Ups (6/9kg)
50 Shoulder to OH (30/40kg)
2000m. Ski
50 Burpee Box Jump Overs (20'/24')
50 Handrelease Push-Ups
ATHX-Hybrid
E2MOMx5
1 Strict Press+2 Push Press directly into :30 sec OH-Hold
AMRAPx20
50 Double Unders / Single Unders
3 Wall-Walks
20 alt. DB-Hang Clean & Jerk (15/22,5kg)
20 Lateral Jumps Over DB
50 Double Unders
3 Wall-Walks
20 Single Arm DB-Thrsuters (15/22,5kg)
20 Weighted Box Step Ups (20'/24')(15/22,5kg)
Sonntag, 25.07.2026
Calorie Burning Sunday
AMRAPx60
200 cal. Bike
20 Rounds:
10 Air Squats
5 Toes to bar
10 alt. Lunges
200 cal. Row
20 Rounds:
10 Box Step Ups (20'/24')
5 Burpees
10 Shoulder Taps
Hyrox
EMOMx10
:40 On / :20 Off
Min1: max m. Row
Min2: Max DB-Thrusters (2x10/2x15kg)
Rest 2 min.
EMOMx10
:40 On / :20 Off
Min1: max cal. Bike
Min2: Wall-Sit (10/15kg)
Rest 2 min.
EMOMx10
:40 On / :20 Off
Min1: Max cal. Ski
Min2: Max Burpee Broad Jumps
Crossfit
4 rounds for time:
30 toes-to-bars
3 rope climbs (4.6/4.6 m)
24/30-cal bike
Montag, 20.07.2026
Crossfit
Pre-workout strength
Every 2:00 for 5 sets:
1 deadlift
1 clean pull
1 hang power clean
AMRAP 10:
1 power clean (56/84 kg)
1 bar muscle-up
5/7-cal Row
– Add one rep to power cleans and bar muscle-ups until time expires.
Hyrox
AMRAPx10
2 Lanes Walking Lunges (20/30kg)
10 Weighted Box Step-Ups (20'/24')(20/30kg)
10 Burpee Box Jumps (20'/24')
Rest 2 min.
AMRAPx10
100m. Farmers Carry (2x16/2x24kg)
10 KB-Deadlifts
10 Goblet Hold-Lunges (16/24kg)
Rest 2 min.
AMRAPx10
200m. Run
1 Lane Sled Push (50kg)
10 Burpees
Dienstag, 21.07.2026
Crossfit
10 rounds for time of:
Sandbag bear-hug carry (20m)(30/50kg)
4 sandbag to shoulder (30/50kg)
7/10-cal bike
1:00 rest
ATHX-Hybrid
E2MOMx6
5 Push Press, directly into :30 sec OH -Hold @RPE 7-8
AMRAPx8
200m. Ski
15 alt. DB-Snatches (15/22,4kg)
10 Burpees over DB
Rest 2 min.
AMRAPx8
100m. Plate OH-Carry (10/15kg)
15 Plate Ground to OH
10 Burpees to plate
Mittwoch, 22.07.2026
Crossfit
Pre-workout strength
EMOM 8:
2 shoulder presses
– Build in load every 2:00.
– Use 50-60% of the top set for the workout.
5 rounds for time:
400-m run / row / ski
12 shoulder presses
Hyrox
AMRAPx15
2-4-6-8-..
DB-Thrusters (2x10/2x15kg)
DB-Devil presses
cal. Ski
-After each round perform 5 Burpee Broad Jumps
Rest 3 min.
AMRAPx15
2-4-6-8-..
Wall-Balls (6/9kg)
Butterfly Sit-Ups (6/9kg)
cal. Bike
-After each round perform 200m. Run (AFAP!)
Donnerstag, 23.07.2026
Cardio
AMRAPx35
Teams of 2
50 cal. Bike
50 cal. Ski
-Both athletes work at the same time.
20 Rounds:
5 Front Squats (30/40kg)
5 Shoulder to OH
-Switch partner after a full round.
50 cal. Ski
50 cal. Bike
-Both athletes work at the same time.
20 Rounds:
5 Wall-Balls (6/9kg)
5 Pull-Ups
ATHX-Hybrid
E2MOMx5
5 Back Squats @RPE 8-9
-Use the same loas across all sets.
E2MOMx4
20/24 cal. Row
-max Back Squats @40-50% from 1 RM
Rest 2 min.
E2MOMx4
20/24 cal. Bike
-max Single arm DB-Devil Presses (15/22,5kg)
Weightlifting
Skill: Snatch
Snatch Primer
4 sets:
1 High hang muscle snatch
1 High hang power snatch
1 High hang squat snatch
-Build in load
3 Sets:
3 Tall Squat Snatches
-For quality
E2MOMx8
3 High Hang Squat Snatches @60-70%
3 OH-Squats
Freitag, 24.07.2025
Crossfit
10 rounds for time:
5 back squats (70/102 kg)
8 toes to bar
Post-workout accessory
8 rounds:
:10 L-sit hold
:20 rest
Hyrox
AMRAPx40
Teams of 2 YGIG
2000m. Row
200 Wall-Balls (6/9kg)
10 Lanes Burpee Broad Jumps
2000m. Ski
200 alt. Lunges (10/20kg)
10 Lanes Sled Push (75kg)
Samstag, 25.07.2026
Hyrox
AMRAPx30
400m. Run
400m. Ski
20 Flutter Kicks
20 Burpee Box Jumps (20'/24')
400m. Run
400m. Row
20 OH-Lunges (6/9kg)
20 Burpee Wall-Balls (6/9kg)
Crossfit
Teams of 2
For time:
80 American KB-Swings (16/24kg)
50 Box Jump Overs (20'/24')
50 cal. Bike
50 Power Clean & Jerk (45/55kg)
40 Toes to bar
60 Burpees to target
40 Toes to bar
50 Power Clean & Jerk (45/55kg)
50 cal. Bike
50 Box Jump overs (20'/24')
80 American KB-Swings (16/24kg)
TC: 33min.
ATHX-Hybrid
Every 90 sec. x8
6 Deadlifts @RPE 6-7
-Use the same load across all sets.
AMRAPx16
250m. Row
15 DB-Snatches (15/22,5kg)
10 DB Goblet Squats
250m. Ski
15 KB-Swings (16/24kg)
10 KB-Gorilla Rows
Sonntag, 26.07.2026
Cardio
AMRAPx32
1500m. Bike
400m. Run
20 Burpee Box Jump Overs (20'/24')
1500m. Bike
400m. Run
20 Deadlifts (40/50kg)
1500m. Bike
400m. Run
20 Front Squats (40/50kg)
Long Distance
AMRAPx60
Teams of 2
10 Rounds:
5/7 cal. Bike
5 Pull-Ups
2 Wall-Walks
-Switch partner after a full round.
800m. Run Together
10 Rounds:
5/7 cal. Row
5 alt. DB-Snatches (15/22,5kg)
5 Down & Ups
-Switch partner after a full round.
800m. Run Together
10 Rounds:
5/7 cal. Ski
5 Burpee Box Jumps (20'/24')
5 Push-Ups
-Switch partner after a full round.
800m. Run Together
Hyrox Performance
Strength4 supersets10 alt. back rack reverse lunges lunges @ RPE 810 box jumps @ 20/24"20 wall balls @ comp. weight
rest 2:30min btw sets
WOD:AMRAP 30
4 sets400m runrest :30 btw sets
AMRAP in remaining time:30 burpees4 lanes sandbag lunges @ comp. weight5 wall walks60cal row/ski