Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 29.06.2026
Crossfit
3 rounds for time:
20 DB box step-ups (15/22.5 kg) (51/51 cm)
400-m run
– Use two dumbbells.
– Wear a weight vest (14/20 lb).
Post-workout accessory
3 sets:
10 DB Bulgarian split squats, right
10 DB Bulgarian split squats, left
10 strict toes-to-bars
– Rest as needed to maintain quality movement.
ATHX-Hybrid
E2MOMx5
12 alt. Front Rack Reverse Lunges @RPE 8
-Use the same load across all sets.
AMRAPx7
250m. Row
5xComplex:
2 Goblet Hold Lunges (16/24kg)
1 Goblet Squat
1 KB-Swing
Rest 2 min.
AMRAPx7
500m. Bike
5x Complex:
2 DB-Cleans (2x15/2x,,5kg)
1 Devil Press
1 Thruster
Cardio
On a 34min. Clock
Buy in:
2500m. Bike
400m. Run
1500m. Row
AMRAP in remaining time:
25 Air Squats
25 KB-Hang Snatches (16/24kg)
3 Wall-Walks
25 Down & Ups
25 KB Gorilla Rows (16/24kg)
3 Wall-Walks
Dienstag, 30.06.2026
Crossfit
For total reps:
AMRAP 2:
Max-reps deadlifts (70/102 kg)
AMRAP 19:
4 strict pull-ups
11 box jumps (61/76 cm)
13 hand-release push-ups
23-cal bike
AMRAP 2:
Max-reps deadlifts (70/102 kg)
– No rest between AMRAPs.
ATHX-Hybrid
On a 12 min. Clock
Build to a 2 RM Thruster
-From Rack
EMOMx16
:40 On / :20 Off
Min1: Max cal. Bike
Min2: Wall-Balls (6/9kg)
Min3: Max cal. Ski
Min4: Toes to bar / Knee over hip
Mittwoch, 01.07.2026
Crossfit
Pre-workout strength
Every 2:00 x 5 sets:
2 thrusters + 2 push presses + 2 front squats
– Start at workout weight, and build to a moderate-to-heavy load.
21-15-9 reps for time of:
Cal row
Thrusters (29/43 kg)
ATHX-Hybrid
EMOMx8
2 Deadlifts @RPE 8-9
-Use the same load across all sets.
AMRAPx8
200m. Run
15 Box Jump Overs (20'/24')
10 DB-Goodmornings (15/22,5kg)
Rest 2 min.
AMRAPx8
200m. Row
15 Double DB-Snatches (2x15/2x22,5kg)
10 DB-Deadlifts
Cardio
AMRAPx10
15 cal. Ski
10 Toes to bar
5 V-Ups
Rest 2 min.
AMRAPx10
15 cal. Row
10 alt. OH-Reverse Lunges (2x15/2x22,5kg)
5 DB-Devil Presses
Rest 2 min.
AMRAPx10
15 cal. Bike
10 Burpee Box Jump Overs (20'/24')
5 Butterfly Sit-Ups
Donnerstag, 02.07.2026
Crossfit
AMRAP 20:
Handstand walk (15.2 m)
10 knees-to-elbows
10 KB swings (24/32 kg)
10 cal. Ski
Handstand walk (15.2 m)
20 knees-to-elbows
20 KB swings
20 cal. Ski
Post-workout skill
3 rounds:
:30 ring support hold
– Perform one of today’s cool-down stretches between each round.
Hyrox
EMOMx6
:30 On / :30 Off
Max Wall-Balls (6/9kg)
Rest 2 min.
EMOMx6
:30 On / :30 Off
Max DB-Devil Presses (2x15x2x22,5kg)
AMRAPx18
500m. Row
400m. Run
4 Lanes Burpee Broad Jumps
500m. Ski
400m. Run
4 Lanes Empty sled push (AFAP)
Freitag, 03.07.2025
Crossfit
For load:
Power clean
3-3-2-2-1-1-1-1
Post-workout finisher
On a 5:00 clock for distance with a partner:
KB farmers carry (53/70 lbs)
– Partners switch off every 50 ft.
Hyrox
EMOMx10
:45 On / :15 Off
Min1: Wall-Sit (10/15kg)
Min2: Farmers Hold (2x24/2x32kg)
Rest 2 min.
AMRAPx10
10 cal. Ski
15 Plate Ground to OH (10/15kg)
20 alt. Plate OH-Lunges
Rest 2 min.
AMRAPx10
10 cal. Row
15 KB-Deadlifts (2x16/2x24kg)
20 Goblet Squats
ATHX-Hybrid
E2MOMx6
6 Push Press @RPE 7-8
AMRAPx7
1-2-3-4-..
Wall-Walk
DB-Strict Press (2x10/2x15kg)
Mountain Climbers (left+right one rep)
-After each round perform 5 cal. Ski (AFAP!)
Rest 2 min.
AMRAPx7
1-2-3-4..
Pull-Ups
Burpee broad jumps
Shoulder Taps (left+right one rep)
-After each round perform 5 cal. Row (AFAP!)
Weightlifting
Samstag, 04.07.2026
Crossfit
For time with a partner:
10 total rounds:
500-m row
– Partners alternate efforts.
Once the 10 rounds are complete, perform:
140 back squats (47/70 kg)
– One person works at a time.
TC: 35min.
Long Distance
AMRAPx60
Teams of 2
100 cal. Bike (YGIG)
10 Rounds:
10 Front Squats (30/40kg)
10 Shoulder to OH
-Switch partner after a full round.
100 cal. Bike (YGIG)
10 Rounds:
10 Hang Power Cleans (30/40kg)
10 Thrusters
-Switch partner after a full round.
100 cal. Bike (YGIG)
10 Rounds:
10 Deadlifts (30/40kg)
10 Burpees over bar
-Switch partner after a full round.
ATHX-Hybrid
E2MOMx6
3 Back-Squats @RPE 8-9
-Use the same load across all sets.
AMRAPx20
30 cal. Bike
4 Lanes Walking Lunges (10/20kg)
10 Jumping Air Squats
30 cal. Ski
20 Sandbag Squats (30/50kg)
10 Burpees over sandbag
Sonntag, 05.07.2026
Calorie Burning Sunday
AMRAPx60
1000m. Ski
200m. Run
100 American KB-Swings (16/24kg)
1000m. Row
200m. Run
100 Plate Ground to OH (10/15kg)
2000m. Bike
200m. Run
100 Burpee Box Jump Overs (20'/24')
Hyrox
AMRAPx40
Teams of 2 YGIG
1000m. Run (Together)
4 Lanes Partner Sled Push
40 Partner Wall-Balls (6/9kg)
500m. Ski
1000m. Run (Together)
4 Lanes Burpee Broad Jumps
40 alt. Lunges (10/20kg)
500m. Row
Crossfit
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
– Perform 5 shoulder presses after each round (80% of 1-rep max).
Post-workout challenge
1 attempt:
Max-duration pull-up bar hang
Montag, 29.06.2026
Crossfit
Pre-workout strength
EMOM 8:
1 clean + push press
– Increase weight across as many sets as possible.
5 rounds for time:
15 push presses (47/70 kg)
20 toes-to-bars
Hyrox
EMOMx6
:30 On / :30 Off
Max Walking Lunges (20/30kg)
Rest 2 min.
EMOMx6
:30 On / :30 Off
Max m. Farmers Carry (2x24/2x32kg)
AMRAPx20
30 Wall-Balls (6/9kg)
30 Butterfly Sit-Ups (6/9kg)
800m. Run / Row
30 Jumping Air-Squats
30 Tuck-Ups
800m. Run / Row
Dienstag, 30.06.2026
Crossfit
Pre-workout strength
EMOM 7:
1 power snatch + 1 hang power snatch
For time:
15 power snatches (43/61 kg)
5 Muscle Ups
12 power snatches
4 Muscle Ups
9 power snatches
3 Muscle Ups
6 power snatches
2 Muscle Ups
3 power snatches
1 Muscle Ups
ATHX-Hybrid
E2MOMx5
8 Bent Over Row + 5 Weighted Push Ups @RPE 8
-Use the same load across all sets.
AMRAPx7
10 cal. Bike
5 Wall-Walks
10 Pull-Ups
Rest 2 min.
AMRAPx7
10 cal. Ski
5 Lateral Burpees over bar
10 Deadlifts (50/70kg)
Mittwoch, 01.07.2026
Crossfit
AMRAP 18:
3 burpee box jump-overs (51/61 cm)
3 deadlifts (50/90 kg)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
etc …
Post-workout accessory
8 sets:
:20 Russian twists (14/20 lb)
:10 rest
:20 hollow rocks
:10 rest
Hyrox
AMRAPx10
200m. Run
1 Lane Sled Push (75/125kg)
Rest 2 min.
AMRAPx10
200m. Row
4 Lanes Walking Lunges (10/20kg)
Rest 2 min.
AMRAPx10
500m. Standing Bike
40 Wall-Balls (6/9kg)
Donnerstag, 02.07.2026
Cardio
AMRAPx33
400m. Run / Row
2 Lanes DB OH-Walking Lunges (2x10/2x15kg)
10 DB-Devil Presses (2x10/2x15kg)
1000m. Bike
400m. Run
2 Lanes Burpee Broad Jumps
10 Pull-Ups / C2B / Muscle Ups
1000m. Bike
ATHX-Hybrid
E2MOMx6
1 Strict Press+2 Push Press+3 Push Jerks @RPE 8-9
-Build in load.
AMRAPx7
500m. Ski
15 American KB-Swings (16/24kg)
10 Down & Ups
Rest 2 min.
AMRAPx7
500m. Row
15 DB-Push Press (2x10/2x15kg)
10 V-Ups
Weightlifting
Skill: Jerk
4 Sets:
6 Tall-Jerks
6 Squat Jerks
-Increase weight
-Rest 2 min. Between sets.
Every 2 minx12
1 Power Clean
1 Push Jerk
1 Split Jerk
-Build in load
Freitag, 03.07.2025
Crossfit
AMRAP 20:
11/15-cal bike
15 alt. db-snatches (15/22,5kg)
10 strict handstand push-ups / khspu
5 hang power cleans (56/84 kg)
Hyrox
AMRAPx40
Teams of 2
20 Lanes Walking Lunges (YGIG)
10 Rounds:
10/12 cal. Row
10 Wall-Balls (6/9kg)
-Switch partner after a full round.
10 Lanes Burpee Broad Jumps (YGIG)
10 Rounds:
10/12 cal. Ski
10 Sandbag Squats (10/20kg)
-Switch partner after a full round.
Samstag, 04.07.2026
Hyrox
EMOMx8
:45 On / :15 Off
Min1: 10 Seated Wall-Balls+max seated strict press (6/9kg)
Min2: 10 KB-Deadlifts+max Farmers Hold (2x14/2x32kg)
AMRAPx25
400m. Run
2 Lanes Sled Pull (50kg)
400m. Ski
2 Lanes Burpee Broad Jumps
400m. Row
2 Lanes Walking Lunges (10/20kg)
Crossfit
AMRAPx30
Teams of 2 YGIG
10 sync. Wall-Walks
80 cal. Bike
80 Hang Power Snatches (40/50kg)
10 sync. Toes to bar
80 cal. Ski
80 OH -Squats (40/50kg)
ATHX-Hybrid
E2MOMx5
12 alt. Front Rack Reverse Lunges @RPE 8
-Use the same load across all sets.
AMRAPx7
250m. Row
5xComplex:
2 Goblet Hold Lunges (16/24kg)
1 Goblet Squat
1 KB-Swing
Rest 2 min.
AMRAPx7
500m. Bike
5x Complex:
2 DB-Cleans (2x15/2x,,5kg)
1 Devil Press
1 Thruster
Sonntag, 05.07.2026
Cardio
AMRAPx15
2-4-6-8-..
Pull-Ups
Push-Ups
Air Squats
-After each round perform 20 cal. Bike
Rest 3 min.
AMRAPx15
2-4-6-8-..
Deadlifts (30/40kg)
Hang Power Cleans
Shoulder to OH
-After each round perform 20 cal. Row
Long Distance
AMRAPx60
Teams of 2 YGIG
200 cal. Bike
40 Pull-Ups
20 Wall-Walks
200 cal. Row
40 KB-Swings (16/24kg)
20 KB-Hang Snatches
200 cal. Ski
40 DB-Hang Cleans (2x10/2x15kg)
20 DB-Devil Presses (2x10/2x15kg)
Hyrox Performance
Off-Season: Technique + Skill
Sled Pull:
Technique
- Pull Options
- Rope Management
--> Focus: Find your technique
WOD
E2MOM x 18 (36min)
1) 1:30 row @ comp. pace
2) 1:30 sled pull @ comp. weight +20kg
3) 1:30 burpees
4) 1:30 alt. Gorilla Rows @2x 16/24kg
5) 2:00 ski @ comp. pace -5sec.
6) rest