Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 18.05.2026
Crossfit
For time:
10 deadlifts (84/125 kg)
20 pull-ups
30 wall-ball shots (6/9 kg) (2.7/3 m)
40 box jumps (51/61 cm)
1,000-m row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts
Hybrid
On a 12 min. Clock
Find a 5RM Thrusters
AMRAPx7
15 cal. Bike
10 DB-Thrusters (2x10/2x15kg)
5 DB-Devil Presses
Rest 2 min.
AMRAPx7
15 cal. Row
10 KB-Hold Lunges (16/24kg)
5 KB-Swings
Cardio
AMRAPx15
2-4-6-8-..
Medball Squat Cleans (6/9kg)
Butterfly Sit-Ups (6/9kg)
cal. Bike
-After each round perform 4 Burpee Box Jump Overs (20'/24')
Rest 3 min.
AMRAPx15
2-4-6-8-..
DB-Push Press (2x10/2x15kg)
Single Leg V-Ups
cal. Row
-After each round perform 2 Wall-Walks
Dienstag, 19.05.2026
Crossfit
AMRAP 20:
100-m DB suitcase carry (15/22.5 kg)
10 shuttle runs
30 alternating DB hang snatches
– Shuttle run is 25 ft out and back.
Post-workout accessory
EMOM 8:
6 DB tempo squats
– Each squat is :03 down + :03 pause at the bottom.
Hybrid
EMOMx8
3 Push Press
-Build in load.
EMOMx16
Min1: 10-15 Toes to bar / Knee over hips
Min2: :40 sec. Burpee Shuttle Runs
Min3: 10-15 Strict Press
Min4: :40 sec. Double Unders / cal. Ski
Mittwoch, 20.05.2026
Crossfit
5 sets for load:
5 shoulder presses + 5 push presses + 5 push jerks
– No rest between movements.
Post-workout test
AMRAP 1:
Max push presses at 60%
Hybrid
E2MOMx5
5 Box Front Squats @RPE 8
-Use the same load across all sets.
AMRAPx16
200m. Run / row
20 Weighted Box Step Overs (20'/24')(16/24kg)
20 Goblet Squats (16/24kg)
200m. Run / row
20 Jumping Lunges
20 Down & Ups
Cardio
AMRAPx33
33 cal. Bike
33 alt. DB-Snatches (15/22,5kg)
33 Shoulder Taps
33 cal. Ski
33 American KB-Swings (16/24kg)
33 Flutter Kicks
33 cal. Row
33 Pull-Ups
33 Tuck-Ups
Donnerstag, 21.05.2026
Crossfit
7 rounds for time of:
3 forward rolls
5 wall walks
7 toes-to-bars
9 box jumps (61/76 cm)
Hyrox
AMRAPx10
2 Lanes Walking Lunges (10/20kg)
10 Weighted Box Step-Ups (20'/24')(10/20kg)
15 Sandbag Squats (10/20kg)
Rest 2min.
AMRAPx10
400m. Run
2 Lanes Sled Push (50kg)
15 Wall-Balls (6/9kg)
Rest 2 min.
AMRAPx10
400m. Ski
100m. Farmers Carry (2x16/2x24kg)
15 KB-Deadlifts
Freitag, 22.05.2025
Crossfit
Pre-workout build-up
4 sets:
3 touch-and-go power cleans
AMRAP 21 with a partner:
30-cal row
20 burpees over the rower
10 power cleans (47/70 kg)
– One person works at a time.
Hyrox
AMRAPx32
1000m. Row
400m. Run
50 Wall-Balls (6/9kg)
25 Hanrelease Push-Ups
1000m. Ski
400m. Run
50 Walking Lunges (10/20kg)
25 Burpee Broad Jumps
Hybrid
Every 2minx6
8 Deadlifts @RPE 7-8
-Use the same load across all sets.
EMOMx16
:40 On / :20 Off
Min1: cal. Row
Min2: Sandbag Carry (30/45kg)
Min3: cal. Bike
Min4: 4 Sandbag Deadlifts+ max burpees over sandbag
Weightlifting
Samstag, 23.05.2026
Long Distance
AMRAPx60
Teams of 2 YGIG
100 Deadlifts (30/40kg)
50 sync. Air Squats
200 cal. Bike
100 Front Squats (30/40kg)
50 sync. Burpees
200 cal. Bike
100 Shoulder to OH (30/40kg)
50 sync. Toes to bar
200 cal. Bike
CrossFit
Pre-workout build-up
Every 2:00 for 5 sets:
3 deadlifts
– Build to loads slightly above the intended workout weight.
7 rounds for time of:
11 bodyweight deadlifts
100-m sprint
Hybrid
Every 2:30x5
5 Bench Presses
-Build in load.
AMRAPx7
15 cal. Row
10 DB-Floor Presses (2x15/2x22,5kg)
10 Renegade Rows
Rest 2 min.
AMRAPx7
15 cal. Ski
10 V-Ups
10 Pull-Ups
Sonntag, 24.05.2026
CrossFit Performance
Hyrox
EMOMx35
Min1: 6/8 cal. Bike + 10 Wall-Balls (6/9kg)
Min2: 2 Lanes Burpee Broad Jumps
Min3: 6/8 cal. Row + 10 alt. Lunges (10/20kg)
Min4: 200m. Run (AFAP!)
Min5: Rest
CrossFit
3 rounds for time of:
5 rope climbs (4.6/4.6 m)
25 back squats (56/84 kg)
Montag, 18.05.2026
Crossfit
Pre-workout skill
Rope climb drills
5 x 3:00 AMRAP
1 rope climb (4.6/4.6 m)
9 thrusters (29/43 kg)
– Rest 3:00 between each AMRAP.
– Start each round where you left off.
Hyrox
EMOMx9
:40 On / :20 Off
Min1: DB-Thrusters (AHAP!)
Min2: Burpee Broad Jumps
Min3: Standing Bike
AMRAPx25
Teams of 2 YGIG
4 Lanes Sled Pull (50/75kg)
400m. Run (Together)
1000m. Row
4 Lanes Walking Luges (10/20kg)
400m. Run (Together)
1000m. Ski
Dienstag, 19.05.2026
Crossfit
Heavy-Day
For load:
Back squat
5-5-3-3-1-1-1
Post-workout:
EMOMx6
Min1: 10-12 DB-Thrusters (2x15/2x22,5kg)
Min2: 10/12 cal. Bike
Hybrid
E2MOMx5
5 Floor Presses @RPE 8
EMOMx16
Min1: 12-15 DB-Floor Presses (2x15/2x22,5kg)
Min2: 10/12 cal. Ski
Min3: 12-16 KB Gorilla Rows (16/24kg)
Min4: 10/12 cal. Bike
Mittwoch, 20.05.2026
Crossfit
AMRAP 16:
200-m run
8 hang squat cleans (34/52 kg)
4 wall walks
Hyrox
AMRAPx20
25 Wall-Balls (6/9kg)
25 Butterfly Sit-Ups (6/9kg)
30 Burpee Broad Jumps
25 alt. Lunges (10/20kg)
25 Sandbag Squats
30 Burpee Broad Jumps
For Time: (Re-Test)
1000m. Row
1000m. Run
1000m. Ski
TC: 17min.
Donnerstag, 21.05.2026
Hybrid
Every 2:30x5
6 Back Squats @RPE 8
AMRAPx7
12 cal. Standing Bike
9 OH-Reverse Lunges (15/22,5kg)
6 Single arm DB-Devil Presses
Rest 2 min.
AMRAPx7
12 cal. Ski
9 American KB-Swings (16/24kg)
6 Burpees over KB
Cardio
AMRAPx15
25/30 cal. Bike
200m. Run
20 Front Squats (30/40kg)
10 Lateral Burpees Over bar
Rest 3 min.
AMRAPx15
25/35 cal. Ski
100m. Farmers Carry (2x16/2x24kg)
20 KB-Deadlifts
10 Handrelease Push-Ups
Weightlifting
Skill: Clean & Jerk
Every 1:30x5
2 Split Jerks @60%+
Every 1:30x5
1 Clean Pull+1 Muscle Clean+1 Tall Squat Clean
Every 2minx8
1 Clean & Jerk
-Build in load.
Freitag, 22.05.2025
Crossfit
5 rounds for time:
22/30-cal bike / ski
20 hang power snatches (29/43kg)
15 single leg toes to bar
Hyrox
AMRAPx40
Teams of 2
800m. Run (Together)
1000m. Ski
4 Lanes Sled Push (75kg)
800m. Run
1000m. Row
8 Lanes Burpee Broad Jumps
Samstag, 23.05.2026
Crossflex
CrossFit
Pre-workout build-up
4 sets:
3 touch-and-go power cleans
AMRAP 25 with a partner:
30-cal row
20 burpees over the rower
10 power cleans (47/70 kg)
– One person works at a time.
Hybrid
E2MOMx6
2 Strict Press+4 Push Press
-Build in load.
AMRAPx18
15 Plate Ground to OH
15 Lateral Burpees over plate
15 cal. Ski
3 Wall-Walks
15 Burpees to target
15 cal. Bike
Sonntag, 24.05.2026
Cardio
AMRAPx30
2000m. Bike
3 Rounds:
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Shoulder to OH
1000m. Ski
3 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Long Distance
AMRAPx60
Teams of 2
4000m. Bike
10 Rounds:
1 Wall-Walk
5 Toes to bar
8 Wall-Balls (6/9kg)
-Switch partner after a ful round.
2000m. Row
10 Rounds:
12 DB-Deadlifts (2x15/2x22,5kg)
9 DB-Hang Clean
6 Shoulder to OH
-Switch partner after a full round.
Hyrox Performance
Berlin is calling 2
On a 60min clock:
Buy in:
2k run
into AMRAP to Minute 50
3 rounds
400m ski
4 lanes burpee broad jumps
3 rounds
400m row
100m farmers carry @ comp. weight
3 rounds
40 air squats
2 lans sled push
from Minute 50 to End
run for max. meters