Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 04.05.2026
Crossfit
75-50-25 reps for time:
Wall-ball shots (6/9 kg)
AbMat sit-ups
Calorie bike
– Women bike 60-40-20 calories.
Hybrid
On a 6 min. Clock
Find a heavy 1 RM Strict Press
EMOMx5
3 Strict Press @75%+
AMRAPx16
200m. Run
20 cal. Ski
20 alt. DB-Snatches (15/22,5kg)
200m. Run
20 cal. Row
2 Lanes Burpee Broad Jumps
Cardio
AMRAPx32
400m. Run
2000m. Bike
25 Wall-Balls (6/9kg)
15 Toes to bar
400m. Run
1000m. Ski
25 Burpees over line
15 Pull-Ups
Dienstag, 05.05.2026
Crossfit
Pre-workout strength
5 sets:
5 bench presses
– Build to a heavy set of 5 reps.
5 rounds for time:
15 box jumps (61/76 cm)
15 floor presses (43/61 kg)
Hybrid
On a 12 min. Clock
Build to a 5RM Deadlift
AMRAPx20
25 cal. Ski
30 DB-Walking Lunges (2x10/2x15kg)
30 DB-Hang Clean (2x10/2x15kg)
25 cal. Row
30 KB-Swings (16/24kg)
30 KB-Gorilla Rows (16/24kg)
Mittwoch, 06.05.2026
Crossfit
Pre-strength:
E2MOMx5
5 Deadlifts @80%
2 rounds for time:
1,600-m run / row / ski
15 deadlifts (102/143 kg)
Hybrid
E2MOMx5
5 Front Squats @RPE 8
-Use the same load across all sets.
EMOMx16
:40 On / :20 Off
Min1: Double Unders
Min2: 6 Goblet Hold Lunges+6 Goblet Squats (16/24kg)
Min3: Cal. Bike
Min4: 8-10 Burpee Box Jump Overs (20'/24')
Cardio
AMRAPx30
500m. Row
40 KB-Deadlifts (2x16/2x24kg)
40 Mountain Climbers
500m. Ski
40 Medball Thrusters (6/9kg)
40 Lateral Jumps over MB
1000m. Bike
5 Wall-Walks
40 Single Leg V-Ups
Donnerstag, 07.05.2026
Crossfit
Pre-workout strength
5 sets:
1 snatch deadlift
1 snatch pull
1 snatch
1 overhead squat
– Each set is a single unbroken complex.
– Build to a heavy set of the complex.
For reps:
On a 4:00 clock:
Max snatches (47/70 kg)
4:00 rest
On a 3:00 clock:
Max snatches (56/84 kg)
3:00 rest
On a 2:00 clock:
Max snatches (65/93 kg)
Hyrox
AMRAPx35
2000m. Ski
Every 250m. Perform:
5 DB-Devil Presses (2x10/2x15kg)
6 alt. DB-Lunges
Rest 1 min.
2000m. Row
Every 250m. Perform:
5 Burpee Broad Jumps
10 Medball Thrusters (6/9kg)
Rest 1 min.
Freitag, 08.05.2025
Crossfit
" Cindy"
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
Hyrox
EMOMx16
Min1: 20 Unbroken Wall-Balls (6/9kg)
Min2: 8-10 Burpee Box Jump Overs (20'/24')
Min3: 20 alt. Sandbag Lunges (20/30kg)
Min4: 8-10 Burpee Broad Jumps
AMRAPx15
500m. Row
5 Burpees over rower
500m. Ski
5 DB-Thrusters (2x10/2x15kg)
Hybrid
On a 5 min. Clock
Build to 1 RM Push Press
EMOMx5
5 Push Press @75%+
EMOMx16
:40 On / :20 Off
Min1: cal. Ski
Min2: 8-10 Strict Press (25/35kg)
Min3: cal. Row
Min4: 3-5 Wall-Walks
Weightlifting
Skill: Hang Power Snatch - E2MOMx5 - 3@70%+
Strength: Snatch Push Press - E2MOMx5- 5@ As Heavy As Form Allows
Acc.: B Stance DB RDLs - 3x 8/8 @HEAVY
Samstag, 09.05.2026
Long Distance
AMRAPx60
Teams of 2
400m. Sandbag Carry (30/45kg)(YGIG)
800m. Run Together
10 Rounds:
8/10 cal. Ski
5 Pull-Ups
5 Wall-Balls (6/9kg)
-Switch partner after a full round.
400m. Sandbag Carry (30/45kg)
800m. Run Together
10 Rounds:
8/10 cal. Bike
5 Box Jump Overs (20'/24')
5 Down & Ups
-Switch partner after a full round.
CrossFit
Pre-workout strength
On a 10:00 clock:
Work up to a moderate set of 5 power cleans
– Focus on cycle speed, not weight.
For time:
30 power cleans (47/70 kg)
800-m run
30 power cleans
Hybrid
E2MOMx6
5 Back Squats @RPE 8
-Use the same load across all sets.
EMOMx12
Min1: 45 sec. cal. Standing Bike
Min2: 10-12 DB-Thrusters (2x10/2x15kg)
Min3: 45 sec. cal. Row
Min4: 45 sec. Sandbag Hold (30/45kg)
Sonntag, 10.05.2026
CrossFit Performance
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')
CrossFit
2 Rounds For time:
40-cal row / ski
200 double-unders
40-cal ski / row
Post-workout skill
On a 10:00 clock:
Free-standing handstand push-up practice or press to handstand practice
Montag, 04.05.2026
Crossfit
"ANDI"
For time:
100 hang power snatches
(20/29 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats
Hyrox
EMOMx20
:40 On / :20 Off
Min1: Sled Push (75kg)
Min2: Plank-Hold
Min3: Wall-Balls (6/9kg)
Min4: Goblet Hold Lunges (16/24kg)
Min5: 8-10 Burpee Broad Jumps
For time:
1000m. Run
1000m. Row
1000m. Ski
TC: 17 min.
Dienstag, 05.05.2026
Crossfit
Heavy-Day
For load:
Deadlift
10-10-7-7-3-3-3
Post workout accessory
8 rounds:
:20 hollow rocks
:10 rest
:20 Superman rocks
:10 rest
Hybrid
Every 2:30x5
5 Back-Squats @RPE 8-9
-Use the same loas across all sets.
AMRAPx7
20 cal. Standing Bike / Echo Bike
20 Sandbag Squats (20/30kg)
Rest 2 min.
AMRAPx7
20 cal. Row
20 DB-Deadlifts (2x15/2x22,5kg)
Mittwoch, 06.05.2026
Crossfit
Pre-workout skill
2 rounds for max reps:
:30 single-unders
:30 rest
:30 double-unders
:30 rest
:30 triple-unders
:30 rest
For time:
10-8-6-4-2
Push jerks (56/84 kg)
100-80-60-40-20
Double-unders
Hyrox
AMRAPx6
Max Wall-Balls (6/9kg)
-Every time you break perform 10 cal. Bike
Rest 2 min.
AMRAPx6
Max alt. Lunges (10/20kg)
-Every time you break perform 10 cal. Row
Rest 2 min.
AMRAPx20
Teams of 2 YGIG
4 Lanes Burpee Broad Jumps
1000m. Ski
200m. Farmers Carry (2x16/2x24kg)
Donnerstag, 07.05.2026
Cardio
AMRAPx15
2-4-6-8-..
alt. DB-Snatches (15/22,5kg)
Butterfly Sit-Ups
cal. Ski
-After each round perform 25 Double Unders / Single Unders
Rest 3 min.
AMRAPx15
2-4-6-8-..
Box Jump Overs (20'/24')
Jumping Lunges
cal. Bike
-After each round perform 200m. Run
Hybrid
On a 5 min. Clock
Build to a 1RM Strict Press
EMOMx5
3 Strict Press @75%+
EMOMx16
:40 On / :20 Off
Min1: Wall-Walks
Min2: cal. Row
Min3: Plate Ground to OH (10/15kg)
Min4: cal. Ski
Weightlifting
Primer:
3 Sets
3 Hang Muscle Snatch
3 Snatch Balance
-Build in load.
Rest 1 min between sets.
Every 2 minx10
1 Snatch Pull+1 Snatch+1 Hang Snatch @70%+
-Build in load
Opptional:
5x3 OH-Squats @80%+
Freitag, 08.05.2025
Hyrox
AMRAPx40
Teams of 2 YGIG
3 Rounds:
50 Wall-Balls (6/9kg)
4 Lanes Burpee Broad Jumps
1000m. Run (Together)
3 Rounds:
50 alt. Lunges (10/20kg)
4 Lanes Sled Push (75kg)
1000m. Run (Together)
Crossfit
3 rounds for time:
50 air squats
7 bar muscle-ups
10 hang power cleans (43/61 kg)
Samstag, 09.05.2026
CrossFit
For time with a partner:
60 AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 power snatches (35/55kg)
42/60 calories
– Use any machine for calories.
– Share work as desired.
Hybrid
E2MOMx6
5 Deadlifts @RPE 8
-Use the same load across all sets.
AMRAPx16
20 cal. Bike
15 Down & Ups
15 Medball Thrusters (6/9kg)
20 cal. Ski
15 Butterfly Sit-Ups (6/9kg)
15 Burpees over line
Sonntag, 10.05.2026
Cardio
AMRAPx30
600m. Run
1000m. Ski
25 alt. DB-Snatches (15/22,5kg)
25 V-Ups
600m. Run
2000m. Bike
25 Pull-Ups
25 Burpee to target
Long Distance
AMRAPx60
Teams of 2 YGIG
200 cal. Bike
80 Burpee High Box Jump Overs (24'/20')
80 Partner Butterfly Sit-Ups (6/9kg)
20 Wall-Walks
200 cal. Ski
80 KB-Swings (16/24kg)
80 Shoulder Taps
20 Muscle Ups / C2B / Pull-Ups
Hyrox Performance
Simulations
Cardio Sim:AMRAP 301k run1k ski1k run80m burpee broad jumps1k run1k row2k echo bike
rest 3min
Strength Sim:AMRAP 301k run4 lanes sled push @ comp. weight +20kg1k run100 lunges @ comp. weight1k run200m farmers carry @ comp. weight1k run100 wall balls @ comp. weight