Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 27.07.2026
Crossfit
Pre-workout:
EMOM 9:
1 deadlift
10 rounds for time:
30 double-unders
3 deadlifts (93/143 kg)
ATHX-Hybrid
EMOMx5
3 Strict Press @RPE 8-9
Rest 2 min.
EMOMx5
5 Push Press @RPE 8-9
AMRAPx16
200m. Run / Row
15 cal. Ski
3 Wall-Walks
20 alt. DB-Snatches (15/22,5kg)
200m. Run / Row
15 cal. Bike
3 Wall-Walks
20 Single Arm DB-Devil Presses (15/22,5kg)
Cardio
Teams of 2
AMRAPx10
800m. Row (YGIG)
20 Sync. DB-Hang Snatches (15/22,5kg)
20 Butterfly Sit-Ups (YGIG)
Rest 2 min.
AMRAPx10
200m. Run (together)
20 Box Jump Overs (20'/24')(YGIG)
20 sync. Toes to bar
Rest 2 min.
AMRAPx10 (YGIG)
1500m. Bike
20 Burpee Box Jump Overs (20'/24')
4 Rope Climbs
Dienstag, 28.07.2026
Crossfit
3 rounds for time:
21 push-ups
12 hang power cleans (43/61 kg)
800-m run / row
Post-workout:
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed.
ATHX-Hybrid
On a 12 min. Clock
5x5 Front Squats with 3 sec. Pause in bottom position. @RPE 7-8
-Use the same load across all sets.
AMRAPx8
250m. Row
20 Dual KB-Front rack cyclist squats (2x16/2x24kg)
20 Dual KB-Hang Snatches
Rest 2 min.
AMRAPx8
500m. Bike
20 Jumping Air Squats
20 Box Jumps (20'/24')
Mittwoch, 29.07.2026
Crossfit
FRAN
21-15-9 reps for time of:
Thrusters (29/43 kg)
Pull-ups
Post-workout
Accumulate:
3:00 plank hold
ATHX-Hybrid
E2MOMx5
12 Back Rack Reverse Lunges @RPE 7
-Use the same load across all sets.
EMOMx16
:40 On / :20 Off
Min1: Double Unders / Single Unders
Min2: OH-Walking Lunges (2x10/2x15kg)
Min3: cal. Ski
Min4: Toes to bar
Cardio
AMRAPx15
2-4-6-8-..
cal. Bike
Hang Power Cleans (30/40kg)
Burpees over bar
Rest 3 min.
AMRAPx15
2-4-6-8-..
cal. Ski
Shoulder to OH (30/40kg)
Single Leg V-Ups
Donnerstag, 30.07.2026
Crossfit
Heavy-Day
For load:
5-5-5-5-5
Overhead squat
Post-workout
AMRAPx8
100m. KB-Front Rack Carry (2x16/2x24kg)
10 Hang Power Snatches (35/45kg)
10/12 cal. Ski
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
Freitag, 31.07.2025
Crossfit
Helen
3 rounds for time:
400-m run / row
21 KB swings (16/24 kg)
12 pull-ups
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!)
ATHX-Hybrid
On a 12 min. Clock
5x6 Bench Press @RPE 8
-Use the same load across all sets.
AMRAPx8
20 cal. Ski
15 Ring Rows
10 Burpees pull-ups / to target
Rest 2 min.
AMRAPx8
20 cal. Row
15 DB-Floor Presses (2x15/2x22,5kg)
10 Burpees over DB
Weightlifting
Samstag, 01.08.2026
Crossfit
Pre-workout:
On a 10:00 clock:
ring/bar muscle-up practice
5 rounds for time:
5 ring/bar muscle-ups
10 box jumps (51/61 cm)
20 AbMat sit-ups
Long Distance
Teams of 2 YGIG
AMRAPx28
5000m. Bike
20 Rope Climbs
80 KB-Swings (16/24kg)
80 Goblet Squats (16/24kg)
Rest 4 min.
AMRAPx28
2500m. Ski
20 Muscle Ups / C2B / Pull-Ups
80 alt. DB-Hang Cleans (15/22,5kg)
80 Single arm DB-Devil Presses (15/22,5kg)
ATHX-Hybrid
On a 12 min. Clock
Build up to a 3 RM Back Squat
AMRAPx22
30/35 cal. Row
30 DB-Snatches (15/22,5kg)
50 Double Unders / Single Unders
30/35 cal. Ski
30 Wall-Balls (6/9kg)
50 Double Unders / Single Unders
Sonntag, 02.08.2026
Calorie Burning Sunday
AMRAPx60
4000m. Echo Bike
20 Box Jump Overs (20'/24')
20 Push-Ups
2000m. Ski
20 Toes to bar
10 Wall-Walks
2000m. Row
20 Burpee Broad Jumps
20 Jumping Lunges
Hyrox
AMRAPx40
Teams of 2
1000m. Run (Together)
1000m. Row (YGIG)
8 Rounds:
10 Wall-Balls (6/9kg)
5 Burpee Broad Jumps
-Switch partner after a full round.
1000m. Run (Together)
1000m. Ski (YGIG)
8 Rounds:
10 alt. Lunges (10/20kg)
5 Burpee Broad Jumps
-Switch partner after a full round.
Crossfit
Every 5:00 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (47/70 kg)
Alternating double-dumbbell front-rack lunges (15.2 m) (35/50 lb)
– Rest with the remaining time in the intervals.
Montag, 27.07.2026
Crossfit
4 rounds for time:
800-m run / row / bike
15 overhead squats (47/70 kg)
Hyrox
EMOMx12
:40 On / :20 Off
Min1: 8 Seated Wall-Balls+max medball strict press (6/9kg)
Min2: Farmers Hold (2x24/2x32kg)
Min3: Sandbag Hold (bearhug)(30/50kg)
AMRAPx20
1000m. Row
400m. Run
10 Burpee broad jumps
1000m. Ski
400m. Run
10 Burpee Broad Jumps
Dienstag, 28.07.2026
Crossfit
Pre-workout skill
On a 10:00 clock:
bar 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 12 min. Clock
Build up to a 3RM Back Squat
AMRAPx8
20 cal. Bike
15 alt. OH-Reverse Lunges (15/22,5kg)
10 Burpee box get overs (24'/30')
Rest 2 min.
AMRAPx8
20 cal. Row
15 Sandbag Squats (30/50kg)
10 Burpees over sandbag
Mittwoch, 29.07.2026
Crossfit
Heavy-Day
For load:
Power clean
3-3-3-3-3
Post-workout:
3 min On / 1 min Off x3
AMRAP
10 Burpees over bar
50 Double unders
Rest 1 min. Between sets
Hyrox
EMOMx10
:45 On / :15 Off
Min1: Wall-Sit (10/15kg)
Min2: Back Rack Reverse Lunges (30/40kg)
AMRAPx20
500m. Standing Bike
25 Wall-Balls (6/9kg)
400m. Run
25 alt. Lunges (20/30kg)
250m. Ski
15 Burpee Box Jumps (20'/24')
Donnerstag, 30.07.2026
Cardio
Teams of 2
AMRAPx10
800m. Row (YGIG)
20 Sync. DB-Hang Snatches (15/22,5kg)
20 Butterfly Sit-Ups (YGIG)
Rest 2 min.
AMRAPx10
200m. Run (together)
20 Box Jump Overs (20'/24')(YGIG)
20 sync. Toes to bar
Rest 2 min.
AMRAPx10 (YGIG)
1500m. Bike
20 Burpee Box Jump Overs (20'/24')
4 Rope Climbs
ATHX-Hybrid
Every 90sec. x5
6 DB-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
Weigthlifting
Skill: Split Jerk
Every 90sec.x5
2 Jerk Balance + 2 Tall Jerks
-Light Load
On a 8 min. Clock
Work up to a daily 1RM Split Jerk
Then:
4 Reps @70%
4 Reps @70%
3 Reps @75%
3 Reps @78%
2 Reps @80%
2 Reps @85%
-Rest 2 min. between sets.
4x3 Jerk Dip and Drive @115%
Freitag, 31.07.2025
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
AMRAPx40
Teams of 2 YGIG
Buy in:
30 Lanes Walking Lunges (10/20kg)
800m. Run (Together)
1000m. Row
4 Lanes Sled Push (75kg)
800m. Run (Together)
1000m. Ski
4 Lanes Burpee Broad Jumps
Samstag, 01.08.2026
Hyrox
EMOMx40
:45 On / :15 Off
Min1: max m. Row
Min2: Burpee Box Jumps (20'/24')
Min3: max m. Ski
Min4: Sled Pull (50kg)
Min5: Rest
Crossfit
On a 30min. Clock
Teams of 2 YGIG
Buy in: 3000m. Row
AMRAP in remaining time:
10 Wall-Walks
10 Heavy Power Cleans
10 Muscle Ups
10 Burpees over bar
ATHX-Hybrid
On a 12 min. Clock
5x5 Front Squats with 3 sec. Pause in bottom position. @RPE 7-8
-Use the same load across all sets.
AMRAPx8
250m. Row
20 Dual KB-Front rack cyclist squats (2x16/2x24kg)
20 Dual KB-Hang Snatches
Rest 2 min.
AMRAPx8
500m. Bike
20 Jumping Air Squats
20 Box Jumps (20'/24')
Sonntag, 02.08.2026
Cardio
AMRAPx35
50 cal. Bike
10 Rounds:
10 Air Squats
5 Toes to bar
10 alt. Lunges
50 cal. Row
20 Rounds:
10 Box Step Ups (20'/24')
5 Burpees
10 Shoulder Taps
Long Distance
Teams of 2 YGIG
AMRAPx28
10 Lanes Partner Sled Push
40 sync. Air Squats
100 alt. DB-Hang Clean & Jerk (15/22,5kg)
40 Sync. Lunges
100 Goblet Squats (15/22,5kg)
40 sync. Burpees
100 cal. Bike
Rest 4 min.
AMRAPx28
100 Front Squats (30/40kg)
40 sync. Sit-ups
100 Deadlifts (30/40kg)
40 sync. Push-Ups
100 Shoulder to OH (30/40kg)
40 Sync. Lateral burpees over bar
100 cal. Ski
Hyrox Performance
Off-Season: Technique + Skill
Burpee Broad Jumps
Rulebook + Race tactics
1k ski
80m BBJ
400m run
WOD
Buy in:
2k run
into AMRAP in remaining time:
10 burpee box jumps @ 20/24"
20cal. row
30 DB push press @ 2 x 10/15kg
40cal. ski
50 wall balls