Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 04.05.2025
Crossfit
Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.
Post workout
Accumulate:
30 GHD hip extensions
Long Distance
AMRAPx60
With a Partner
2000m. Bike
20 Rounds:
2 Muscle Ups / C2B / Pull-Ups
4 Medball Sit-Ups
6 Wall-Balls (6/9kg)
-Switch Partner After a Full Round.
2000m. Bike
20 Rounds:
2 Devil Presses (15/22,5kg)
4 DB-Thrusters (15/22,5kg)
6 alt. Lunges
-Switch partner after a full round.
2000m. Bike
20 Rounds:
2 Lanes Burpee Broad Jumps
4 Hand Release Push-Ups
6/6 Mountain Climbers
-Switch partner after a full round.
Montag, 05.05.2025
CrossFit
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars
Post-workout
4 sets:
Front-rack carry (30.5 m)
– Rest 1:00 between sets.
Cardio
AMRAPx32
200m. Run
1000m. Ski
25 Box Jump Overs (20'/24')
25 Mountain Climbers
5 Burpee Box Jump Overs (20'/24')
200m. Run
1000m. Row
25 Wall-Balls (6/9kg)
25 Jumping Lunges
5 Wall-Walks
Dienstag, 06.05.2025
Crossfit
2 rounds for time:
200-m run
15 back squats (43/61 kg)
200-m run
12 front squats (43/61 kg)
200-m run
9 overhead squats (43/61 kg)
Cardio
AMRAPx15
2-4-6-8-..
alt. Gorilla Rows (16/24kg)
cal. Row
Push-Ups
KB-Squat Swings (16/24kg)
Rest 3 min.
AMRAPx15
2-4-6-8-..
DB-Push Press (2x10/2x15kg)
cal. Ski
alt. Single Leg V-Ups
DB-Thrusters (2x19/2x15kg)
Mittwoch, 06.05.2025
Crossfit
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.
Cardio
On a 35 min. Clock
4 Rounds:
200m. Suitcase Carry (15/22,5kg)
20 alt. DB-Snatches (15/22,5kg)
20 Lateral Jumps Over DB
AMRAP in remaining time:
20 cal. Bike
20 alt. Renegade Rows (15/22,5kg)
20 Shoulder Taps
20 cal. Ski
20 Goblet Squats (15/22,5kg)
20 Butterfly Sit-Ups
Donnerstag, 07.05.2025
Crossfit
Cindy
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
Cardio
AMRAPx30
25 Deadlifts (30/40kg)
5 Burpees Over Bar
200m. Run/Row
25 Hang Power Cleans (30/40kg)
5 Burpees Over Bar
200m. Run/Row
25 Front Squats (30/40kg)
5 Burpees Over Bar
200m. Run/Row
Freitag, 08.05.2025
Crossfit
3 rounds for time:
21 bar-facing burpees
15 deadlifts (70/102 kg)
90 double-unders
Post workout
3 sets:
50 flutter kicks
25 AbMat sit-ups
Cardio
EMOMx12
Min1: 40 sec. Weighted Wall-Sit (10/15kg)
Min2: 40 sec. Plate Squat Jumps
Min3: 40 sec. Hollow-Hold
Rest 3 min.
AMRAPx20
20 Plate Ground to OH (10/15kg)
20 Plate Halo
30 cal. Bike
20 Plate Floor Presses (10/15kg)
20 Russian twist w. Plate
30 cal. Ski
Weightlifting
Skill: Power Clean - Jerk
WOD: E1.25MOM - 1 Power Clean Jerk + Split Jerk
Acc.: 3x 30sec RKC Plank
Samstag, 10.05.2025
Crossfit
On a 30 min. Clock
With a Partner
12 Rounds of:
6 Handstand Push-Ups
6 Chest to bar Pull-Ups
-Switch partner after a full round.
AMRAP in remaining time:
400m. Run
40 Power Snatches (40/50kg)
40 ab-mat sit-ups
40 OH-Squats (40/50kg)
Cardio
AMRAPx32
2000m. Bike
30 Wall-Balls (6/9kg)
20 Tuck-Ups
10 T2B
1000m. Row
30 KB-Cleans (16/24kg)
2 Lanes KB OH-Carry
10 Burpees Over KB
Sonntag, 11.05.2025
Crossfit
Pre-workout
EMOM 10:
1 Snatch Pull
1 Hang Power Snatch
1 Squat Snatch
5 rounds for calories:
2:00 air bike
2:00 rest
Long Distance
On a 60 min. Clock
With a Partner YGIG
Buy in:
3000m. Bike
2000m. Row
1000m. Ski
AMRAP in remainig time:
20 Rounds:
1 Wall-Walk
3 Diamond Push-Ups
5 Pull-Ups
-Switch Partner After a Full Round.
25 Sync. Burpees
20 Rounds:
1 Devil Press (15/22,5kg)
3 Shoulder Taps (left+right 1 rep)
5 alt. DB-Cleans (15/22,5kg)
-Switch Partner After a Full Round.
25 Sync. Burpees
Sonntag, 04.05.2025
Crossfit
Every 5:00 for 5 rounds:
200-meter run
20 KB-Swings (16/24kg)
10 Goblet Squats
5 Burpees
Post workout
8 sets:
:20 air squats
:10 rest
Long Distance
On a 60 min. Clock
With a Partner YGIG
Buy in: 3000m. Bike
2000m. Row
1000m. Ski
AMRAP in remainig time:
20 Rounds:
1 Wall-Walk
3 Diamond Push-Ups
5 Pull-Ups
-Switch Partner After a Full Round.
25 Sync. Burpees
20 Rounds:
1 Devil Press (15/22,5kg)
3 Shoulder Taps (left+right 1 rep)
5 alt. DB-Cleans (15/22,5kg)
-Switch Partner After a Full Round.
25 Sync. Burpees
Hyrox Performance
compromised running:
AMRAP 30
Erg Work:
Rowing Technique
Intervalls Row / Ski
Montag, 05.05.2025
CrossFit
Pre-workout
EMOM 8:
1 squat snatch
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (56/84 kg)
Hyrox
AMRAPx36
800m. Run/Row
25 Wall-Balls (6/9kg)
25 Butterfly Sit-Ups
800m. Run
2 Lanes Sled Push (75kg)
2 Lanes Burpee Broad Jumps
800m. Run
25 KB-Deadlifts (2x16/2x24kg)
25 Push-Ups
Dienstag, 06.05.2025
Crossfit
Kelly
5 rounds for time of:
400-m run
30 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg) (2.7/3 m)
– Step down from the box.
Cardio
AMRAPx35
80 cal. Bike
10 Rounds:
5 KB-Swings (16/24kg)
5 Lanes Suitcase Carry (16/24kg)
5 Burpees Over KB
Rest 1 min.
80 cal. Ski
10 Rounds:
5 Hand Release Push-Ups
5 Air Squats
5 T2B
Rest 1 min
Mittwoch, 07.05.2025
Crossfit
Pre-workout
EMOM 3:
3-6 chest-to-bar pull-ups
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.
Hyrox
EMOMx10
Min1: 45 sec. Max Sandbag Lunges (10/20kg)
Min2: 45 sec. Max m. Row
Rest 3 min.
AMRAPx25
20 Sandbag Squats (10/20kg)
20 Mountain Climbers
500m. Ski
20 DB-Devil Presses (15/22,5kg)
20 Shoulder Taps
200m. Run
Donnerstag, 08.05.2025
Crossfit
5 rounds for time of:
15/18-cal row
12 deadlifts (47/70 kg)
9 hang power cleans
Cardio
On a 35 min. Clock
With a Partner
20 Rounds:
6 Box Jump Overs (20'/24')
4 Air Squats
2 DB-Devil Presses (15/22,5kg)
-Switch Partner After a Full round.
AMRAP in remaining time YGIG:
60 cal. Bike
60 alt. DB- Hang Cleans (15/22,5kg)
60 Burpee Box Jump Overs (20'/24')
60 cal. Ski
6 Lanes OH-Walking Lunges (15/22,5kg)
60 Butterfly Sit-Ups
Freitag, 09.05.2025
Crossfit
Pre-workout
Every 2:00 for 5 sets:
5 deadlifts
3 rounds for time of:
50 double-unders
12 deadlifts (70/102 kg)
Right into…
800-m run/row
Hyrox
AMRAPx40
Teams of 2 YGIG
400m. Farmers Carry (2x16/2x24kg)
800m. Run
1000m. Ski
100 Wall-Balls (6/9kg)
400m. Farmers Carry (2x16/2x24kg)
800m. Run
1000m. Row
10 Lanes Walking Lunges (10/20kg)
Samstag, 10.05.2025
Crossfit
AMRAPx30
Teams of 2 YGIG
60 cal. Bike
50 Hang Power Snatches (40/50kg)
40 C2B / Pull-Ups
30 OH-Squats (40/50kg)
20 Burpees Over Bar
Cardio
EMOMx35
Min1: 3-5 Wall-Walks
Min2: 6-8 Burpee Box Jump Overs (20'/24')
Min3: 10-12 alt. DB-Snatches (15/22,5kg)
Min4: Max cal. Bike / Ski
Min5: Rest
Sonntag, 11.05.2025
Crossfit
Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.
Post workout
Accumulate:
30 GHD hip extensions
Long Distance
AMRAPx60
With a Partner
20 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Switch Partner After a Full Round.
1000m. Ski
1000m. Row
20 Rounds:
5 Box Jump Overs (20'/24')
10 KB-Swings (16/24kg)
15 Jumping Lunges
-Switch Partner After a Full Round.
800m. Suitcase Carry (16/24kg)
2000m. Bike
Hyrox Performance
Berlin is calling - full simulation