2 Locations in Bremen
Wellpass-Partner
Probetraining
03.03 bis 09.03.2025

Programming KW10 2025

Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.

Sonntag, 02.03.2025

Crossfit

On a 10:00 clock:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50/60-cal air bike
Max single-DB box step-ups (51/51 cm) (15/22.5 kg)

Post-workout
Accumulate:
10 DB Turkish get-ups/arm

Long Distance

On a 60 min. Clock 
Teams of 2 YGIG

Buy in: 
800m. Sandbag Carry (30/45kg)
80 Burpees Over Sandbag 
800m. Sandbag Carry (30/45kg)

AMRAP in remaining time:
80 cal. Ski
80 Box Jumps (20'/24')
80 Hand Release Push-Ups
80 Sandbag Squats (30/45kg)
80 cal. Bike
80 Sandbag Over Shoulder
80 Tuck-Ups
80 T2B/Knee Over Hip

Montag, 03.03.2025 

CrossFit

For time:
21-18-15-12-9-6-3
Deadlifts (38/52 kg)
– Complete 2 wall walks after each set.

4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings

Cardio

AMRAPx33

2 Rounds:
500m. Row
15 Crunches On Rower
10 Burpees Over Rower

2 Rounds:
400m. Run
15 Medball Thrusters (6/9kg)
10 Weighted Sit Ups (6/9kg)

2 Rounds:
500m. Ski
15 Extreme Mountain Climbers
10 Up & Down Plank 

Dienstag, 04.03.2025

Crossfit

Skill: Rope Climbs

AMRAP 15:
10 cal. Ski 
8 box jumps (51/61 cm)
1 rope climb (4.6/4.6 m)

Post-workout
3 sets:
:30 V-ups
1:00 rest

Cardio

AMRAPx30
3-6-9-12-..
Thrusters (30/40kg)
Hand Release Push-Ups
cal. Bike
Lateral Burpees Over Bar
Tuck-Ups
cal. Ski
-After Each Round Perform 1 Wall-Walk 

Mittwoch, 05.03.2025

Crossfit

For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load.

Post-workout
EMOMx8
Min1: 45 sec. Bike
Min2: 6 Front Squats (30/40kg)

Cardio

1:30 Work / :30 Rest / 3 Rounds

  1. Couplet: 8 cal. Row + 8 alt. OH-Lunges (10/15kg)
  2. Couplet: 8 Plate Halo + 8 Russian Twist (10/15kg)
  3. Shuttle Runs
  4. Couplet: 8 Plate Ground to OH + 8 Squat Jumps (10/15kg)
  5. 8 cal. Bike (AFAP!) :15 sec. Rest. Repeat.

Donnerstag, 06.03.2025

Crossfit

AMRAP 20:
30 burpees
20 alternating DB snatches (15/22.5 kg)
100-m double-DB farmers carry (15/22.5 kg)

Cardio

AMRAPx35
Teams of 2 YGIG
60 KB-Swings (16/24kg)
60 alt. Single Leg V-Ups
2000m. Bike
200m. Single Arm OH-Carry (16/24kg)
60 KB-Clean & Jerk (16/24kg)
60 Hand Release Push-Ups
1000m. Ski 

Freitag, 07.03.2025

Crossfit

Open 19.4
For Total Time:

3 rounds of:
  10 snatches
  12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Time cap: 12 minutes

Cardio

EMOMx12

Min1: 45 sec. Wall-Sit (15-20kg plate on the legs)
Min2: 10/10 Split Squats 
Min3: 45 sec. Hollow Body Jacks

Rest 3 min. 

AMRAPx18
30 cal. Bike
20 alt. DB-Hang Cleans (15/22,5kg)
15 Seated Leg Lifts Over DB
10 alt. DB-Devils Presses (15/22,5kg)
30 cal. Row
20 Goblet Squats (15/22,5kg)
15 Butterfly Sit-Ups
10 Down & Ups 

Weightlifting

Skill: Squat Clean

Workout:

Beginner - EMOM x 15 - 2 Squat Cleans

Advanced - EMOM x 15 - 1 C&J

Samstag, 08.03.2025 

Crossfit

On a 35min. Clock
Teams of 2 YGIG
Buy in: 
100 cal. Bike
100 cal. Ski

AMRAP in remaining time:
8 Deadlifts (40/50kg)
6 Hang Power Cleans
4 Front Squats 
2 Burpees
-Switch Partner After a Full Round. 

Cardio

AMRAPx14
Max cal. Row
Every 2 min. With start on 00:00, Perform:
8 Box Jump Overs (20'/24')
6 Push-Ups
4 T2B/Knee Over Hip

Rest 3 min. 

AMRAPx14
Max cal. Bike
Every 2 min. With start on 00:00, Perform:
8 Deadlifts (40/50kg)
6 Jumping Lunges
4 Burpees Over Bar 

OPEN 25.2

Sonntag, 09.03.2025

Crossfit

For time:
200-m run
40 sit-ups
32/40-cal row, bike, or ski
400-m run
30 sit-ups
24/30-cal row, bike, or ski
800-m run
20 sit-ups
16/20-cal row, bike, or ski

Post-workout
Accumulate:
50 barbell good mornings

Long Distance

On a 60 min. Clock
With a Partner 

20 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats 
-Switch Partner After a Full Round

AMRAP in remaining time YGIG:
800m. Run
80 DB-Clean & Jerk (15/22,5kg)
80 Flutter Kicks
80 cal. Bike
10 Wall-Walks 
800m. Run
80 Renegade Rows (15/22,5kg)
80 Heel Touches
80 cal. Ski 
10 Muscle Ups (Or Scaling Option) 

Sonntag, 02.03.2025

Crossfit

Benchmark:
For time:
2,000-m row

Post-workout
2 sets:
1:00 plank hold
50 Russian twists

Long Distance

On a 60 min. Clock
Teams of 2 YGIG

Buy in:
3000m. Bike
150 Air Squats
2000m. Row
100 Lunges
1000m. Ski
50 Push-Ups

AMRAP in remaining time:
100 Box Jump Overs (20'/24')
400m. Run (Together)
100 Gorilla Rows (16/24kg)
400m. Run (Together)
100 T2b/Knee Over Hip
400m. Run (Together)
100 KB-Swings (16/24kg)

Hyrox Performance

Strength Work

Technique and Tactics:
Sled Pull

Wod:
Team Amraps with Station Focus 

Montag, 03.03.2025 

CrossFit

Pre-workout
On a 8:00 clock:
Build to a heavy complex
1 clean grip deadlift
1 clean pull
1 hang power clean
1 power clean

AMRAP 10:
20 alternating single-leg squats
10 power cleans (56/84 kg)

Hyrox

7 min. Work / 1 min. Rest / 1 Round. / RPE 8

  1. Shoulder Superset - Complete 3 exercises, rest 30 seconds then repeat
    8x DB-Front Raise
    8x DB-Lateral Raise
    8x OH Strict Press
    :30 Rest
  2. Alternating Lunge Strength, Rest 30 seconds between walking lunges
    30m. Sandbag Walking Lunges (20/30kg)
    :30 Rest
    20m. Sandbag Zercher Walking Lunges (20/30kg)
    :30 Rest 
  3. Posterior Strength - Rest 30 seconds after 3 exercises, then repeat
    16x KB Swings
    8/8x KB Single Leg Deadlifts
    8x Superman Rows

    Finisher:
    AMRAPx8
    With a Partner
    Max m. Bike + Max m. Row
    -Switch how you like. 

Dienstag, 04.03.2025

Crossfit

Skill: Chest to Bar Pull-Ups

3 rounds for time:
15 chest-to-bar pull-ups
25 hand-release push-ups
400-meter run

Post-workout
4 sets:
:20 flutter kicks
:10 rest
:20 alternating V-ups
:10 rest

Cardio

AMRAPx35
30 cal. Bike
30 alt. Lunge Wall-Balls (6/9kg)
30 Crossed Mountain Climbers
30 Burpee Box Jump Overs (20'/24')
30 cal. Ski
30 alt. DB-Cleans (15/22,5kg)
30 Shoulder Taps
30 DB-Thrusters (15/22,5kg)

Mittwoch, 05.03.2025

Crossfit

Pre-workout
2 sets:
10 monster walk steps, forward
10 monster walk steps, backwards
10 banded sumo stance good mornings
10 banded pull-aparts

Heavy-Day
For load:
Deadlift
10-8-8-4-4-4

Hyrox

3 min. Work / 30 sec. Rest / 3 Rounds

  1. 400m. Run. Rest Remaining time. 
  2. Couplet: 200m. Row + 10 alt. Sandbag Lunges (10/20kg)
  3. Couplet: 10x DB Squats + 10 DB Deadlifts (2x15/2x22,5kg)
  4. Couplet: 200m. Ski + 10 Box Jumps (20'/24') 

Donnerstag, 06.03.2025

Crossfit

Skill: Double-Unders

3 rounds for time:
800/1,000-m row
100 double-unders

Post-workout
Accumulate:
50 Barbell Goodmornings

Cardio

AMRAPx25
20 Butterfly Sit-Ups
20 DB-Devil Presses (15/22,5kg)
20 DB- Biceps Curls 
25 cal. Bike
20 Leg Raises Over KB 
20 KB-Swings (16/24kg)
20 KB-Gorilla Rows
25 cal. Ski

Post workout:
EMOMx10
Min1: 3-5 Wall-Walks
Min2: 45 sec. Plank Hold 

Freitag, 07.03.2025

Crossfit

Pre work:
EMOMx5
For Load:
3 OH-Squats 

Benchmark, Nancy
5 Rounds for time:
400m. Run
15 Overhead Squats (29/43kg)
TC: 20 min. 

Hyrox

1 min. Work / 20 sec. Rest / 8 min. Per Zone / 1 Round

  1. P1: Medball Clusters (6/9kg)
    P2: Shuttle Runs
  2. P1: Sled Push (75kg)
    P2: Couplet: 2x KB-Halo + 2 KB Goblet Squats (12/16kg)
  3. P1: Ski Sprint
    P2: DB-Floor Press (2x10/2x15kg)
  4. P1: Row Sprint
    P2: Sandbag Reverse Lunges (10/20kg)
  5. P1: Burpee Box Jumps (20'/24')
    P2: Hollow Rocks 

Samstag, 08.03.2025 

Crossfit

Pre-workout
EMOM 6:
3-5 handstand push-ups or scaled variation

3 rounds for time with a partner:
50 KB sumo deadlift high pulls (16/24 kg)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time; share work as desired.

Cardio

AMRAPx32
1000m. Row
20 alt. DB-Snatches (15/22,5kg)
20 alt. Lunges (Goblet Hold) (15/22,5kg)
2 Lanes Burpee Broad Jumps
1000m. Ski
20 Wall-Balls (6/9kg)
20 Weighted Sit Ups (6/9kg)
2 Lanes Sled Push (50kg)

Sonntag, 09.03.2025

Crossfit

On a 10:00 clock:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50/60-cal air bike
Max single-DB box step-ups (51/51 cm) (15/22.5 kg)

Post-workout
Accumulate:
10 DB Turkish get-ups/arm

Long Distance

AMRAPx60
2000m. Row
40 alt. Lunges
40 Butterfly Sit-Ups
40 Hand Release Push-Ups
2000m. Ski
40 alt. DB-Snatches (15/22,5kg)
40 V-Ups
40 DB-Thrusters (15/22,5kg)
3000m. Bike
40 Box Jumps (20'/24')
40 T2B/Knee over hip
40 Air Squats 

Hyrox Performance

Strength Work:
2 min. ON / 1 min. OFF

WOD:
AMRAP with Zone 3 effort. 

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