Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 26.01.2026
CrossFit
21-15-9-15-21 reps for time:
Double-DB box step-overs (15/22.5 kg) (51/51 cm)
cal. Row
Pull-Ups/Chest-to-bar pull-ups
TC: 22min.
Post-workout accessory
4 sets:
:30 handstand hold
– Perform freestanding handstand holds if possible.
Hybrid
On a 10min. Clock
Build up to 1RM Push Press
AMRAPx8
2 Lanes Walking Lunges (2x15/2x22,5kg)
12 DB-Renegade Rows
9 DB-Push Press
6 Hollow Rocks
Rest 2 min.
AMRAPx8
2 Lanes Broad Jumps
12 Hollow Body Flutter Kicks
9 Burpees
2 Wall-Walks
Dienstag, 27.01.2026
Crossfit
4 x AMRAP 3:
200-m run / row
Bear-Crawl / Handstand walk (15.2 m)
Max KB swings (16/24 kg)
– Rest 1:00 between AMRAPs.
Pre-workout accessory
EMOM 8:
Odd min | 10 banded Russian KB swings
Even min | :30 hollow hold
Hybrid
On a 10min. Clock
Build up to 1RM Front Squat
AMRAPx16
400m. Row
20 Box Jump Overs (20'/24')
15 Medball Ground to OH (6/9kg)
400m. Ski
20 Single Leg V-Ups
15 Medball Squat Cleans (6/9kg)
Mittwoch, 28.01.2026
Crossfit
Heavy-Day
For load:
Deadlift
5-5-5-5-5
EMOMx10
Min1: 10/12 cal. Row
Min2: :30 Double Unders
Hybrid
On a 10 min. Clock
Build up to a 1RM Bench Press
EMOMx8
Min1: 10/12 cal. Row
Min2: :45 sec. Max Shuttle Runs
Rest 2 min.
EMOMx8
Min1: 10/12 cal. Bike
Min2: :45 sec. Sandbag Carry
Donnerstag, 29.01.2026
Crossfit
Pre- and post-workout accessory
1 set:
Max strict pull-ups
– Perform one set before and one set after the workout
3 rounds for time:
400/500-m row
40 AbMat sit-ups
30 alternating DB snatches (15/22.5 kg)
Hybrid
On a 10 min. Clock
Build up to a 1RM Back-Squat
AMRAPx8
10 cal. Standing Bike / Echo Bike
15 Jumping Air Squats
1 Lane Sled Push (75kg)
Rest 2 min.
AMRAPx8
10 cal. Row
15 KB-Deadlifts (2x16/2x24kg)
4 Lanes Farmers Carry
Freitag, 30.01.2025
Crossfit
Pre-workout strength:
Every 2:00 for 5 sets:
3 power cleans
3 front squats
For time:
10-8-6-4-2
Front squats (56/84 kg)
20-16-12-8-4
Lateral burpee over the bar
10-8-6-4-2
Power cleans (56/84 kg)
Hybrid
On a 10min. Clock
Build up to a 1RM Strict Press
AMRAPx8
Max m. Ski
-Every 200m. Perform:
10 Strict Press @empty bar
10 Toes over Hips / Toes to bar
Rest 2 min.
AMRAPx8
Max m. Row
-Every 200m. Perform:
10 DB-Push-Press (2x10/2x15kg)
5 DB-Devil Presses (2x10/2x15kg)
Weightlifting
Skill: Clean & Jerk (+Re-Rack!)
Workout: E1.5MOMx10 - 1 Clean + 2 Jerks (/w 2sec. Pause every Rep!)
Workout 2: E1.5MOMx3 - 3 Clean Pulls (@90%)
Samstag, 31.01.2026
Crossfit
AMRAPx25
With a partner
24 Double Unders
6 Burpees
4 Hang Squat Cleans (45/55kg)
2 Shoulder to OH
-Switch partner after a full round.
Hybrid
On a 10min. Clock
Build up to a 1RM Deadlift
AMRAPx8
70 Single Unders
12 Wall-Balls (6/9kg)
12 Line facing burpees over line
Rest 2 min.
AMRAPx8
70 Single Unders
12 Deadlifts (50/70kg)
12 Box Jump overs (20'/24')
Sonntag, 01.02.2026
Crossfit
For time:
5 wall walks
50-cal. row
5 wall walks
25 deadlifts (70/102 kg)
5 wall walks
25 cleans (38/61 kg)
5 wall walks
25 snatches (29/43 kg)
5 wall walks
50-cal. row
Time cap: 20 minutes
Long Distance
AMRAPx60
With a Partner
3000m. Bike (YGIG)
10 Rounds:
6/8 cal. Ski
6 Pull-Ups
4 Burpees to target
-Switch partner after a full round.
3000m. Bike (YGIG)
10 Rounds:
6/8 cal. Row
6 Box Jump Overs (20'/24')
4 Butterfly Sit-Ups
-Switch partner after a full round.
Montag, 26.01.2026
CrossFit
7 rounds for time:
7 deadlifts (47/70 kg)
5 hang power cleans
3 bar muscle-ups
Post-workout mini test
1 set:
Max-reps push-ups
Hyrox
EMOMx12
Min1: 5 Push-Ups+12 Wall-Balls (6/9kg)
Min2: :45 sec. KB-Hold (2x24/2x32kg)
Min3: :45 sec. Max cal. Bike
Rest 3 min.
AMRAPx15
200m. Run
10 alt. KB-Lunges (24/32kg)
10 KB-Goblet Squats
200m. Ski
10 Broad Jumps
10 Burpee Box Jumps (20'/24')
Dienstag, 27.01.2026
Crossfit
Heavy-Day
For load:
Front squat
3-3-3-3-3
Post-workout:
For time:
21-15-9
cal. Bike
Hang Squat Cleans (29/43kg)
TC: 11min.
Hybrid
On a 10 min. Clock
Build up to a 1RM Back Squat
EMOMx8
Min1: 10/12 cal. Row
Min2: :45 sec. Sandbag Hold
Rest 2 min.
EMOMx8
Min1: 10/12 cal. Ski
Min2: :45 sec. Max DB-Walking Lunges (2x15/2x22,5kg)
Mittwoch, 28.01.2026
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.
4 rounds for time:
400-m row / run
9 box jump overs (24'/30')
12 shoulder presses
Hyrox
AMRAPx10
P1: 400m. Row
P1: Max Lanes sled push (50kg)
-Switch partner after every 400m. Row
Rest 2 min.
AMRAPx10
P1: 800m. Standing Bike
P2: Max DB-Thrusters (2x10/2x15kg)
-Switch partner after every 800m. Bike
AMRAPx10
P1: 400m. Ski
P2: Max m. Farmers Carry (2x16/2x24kg)
-Switch partner after every 400m. Ski
Donnerstag, 29.01.2026
Crossfit
2 rounds for time:
40/50-cal row
40 burpees over rower
30 knees-to-elbows / toes to bar
Hybrid
On a 10min. Clock
Build up to a 1RM Deadlift
AMRAPx18
40 Double Unders / Single Unders
20 alt. DB-Snatches (15/22,5kg)
10 Toes over Hips / Toes to bar
40 Double Unders / Single Unders
20 KB-Swings (16/24kg)
10 KB-Deadlifts (2x16/2x24kg)
Freitag, 30.01.2025
Crossfit
AMRAPx15
12 alternating hang DB snatches (15/22.5 kg)
9 cal. Ski
6 single-arm DB overhead squats, left
6 single-arm DB overhead squats, right
9 cal. Bike
12 lateral jumps over the DB
Post-workout accessory
EMOM 6:
Min 1: Single-arm DB suitcase carry, right arm (30.5 m)
Min 2: Single-arm DB suitcase carry, left arm (30.5 m)
Hyrox
AMRAPx40
Teams of 2 YGIG
800m. Run (Together)
400m. Row
30 Lanes Walking Lunges (10/20kg)
800m. Run (Together)
400m. Ski
20 Lanes Empty Sled Push
Samstag, 31.01.2026
Crossfit
AMRAP 30 with a partner:
100-calorie Bike
100 KB snatches (24/32 kg)
100 air squats
100 KB swings (24/32kg)
100 toes-to-bars
– Split work as needed with one person working at a time.
Hybrid
On a 10 min. Clock
Build up to a 1RM Strict Press
AMRAPx18
35 cal. Bike
25 Plate Ground to OH (10/15kg)
15 Russian Twist w. Plate
5 Burpees to Plate
35 cal. Ski
25 Medball Thrusters (6/9kg)
15 Medball Strict Press
5 Burpees over medball
Sonntag, 01.02.2026
Crossfit
Every 2:00 for 8 rounds:
6 shuttle runs
Max wall-ball shots (6/9 kg) (2.7/3 m)
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back
Post-workout accessory
3 sets:
:30 Russian twists (14/20 lb)
:30 rest
:30 hollow rocks
:30 rest
– Use a medicine ball for the Russian twists.
Long Distance
AMRAPx60
With a partner
4000m. Bike (YGIG)
10 Rounds:
6 Hang Power Cleans (30/40kg)
3 Shoulder to OH
1 Burpee over bar
-Switch partner after a full round.
2000m. Ski
10 Rounds:
6 Wall-Balls (6/9kg)
3 Knee raises / Toes to bar
1 Wall-Walk
-Switch partner after a full round.
Hyrox Performance
AMRAP 50
1k run
20 DB snatches
30 box jumps -step down
40 wall balls
1k run
20 alt. goblet lunges @ 16/24kg
30 burpees
40 cal. ski