Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 06.07.2026
Crossfit
Pre-workout strength
5 sets for load:
1 power snatch + 2 overhead squats
– Rest 2:00 between sets.
– Find a heavy set for today.
AMRAP 14:
1 power snatch (43/61 kg)
1 push-up
2 power snatches
2 push-ups
3 power snatches
3 push-ups
etc.
ATHX-Hybrid
E2MOMx6
5 Front Squats @RPE 7-8
-Use the same load across all sets.
EMOMx16
:4o On / :20 Off
Min1: Cal. Echo Bike
Min2: Sandbag Squats (30/50kg)
Min3: Cal. Row
Min4: Burpees Over Sandbag
Cardio
AMRAPx35
2000m. Row
-Every 250m. Perform:
5 Box Jumps (20'/24')
5 Butterfly Sit-Ups
2000m. Ski
-Every 250m. Perform:
5 KB-Swings (16/24kg)
5 Pull-Ups
Dienstag, 07.07.2026
Crossfit
Pre-workout skill
EMOM 8:
3-5 strict toes-to-bars
5 rounds for time:
10 Toes to bar
20 DB Hang Clean & Jerk
25/30-cal row
30 AbMat sit-ups
TC: 25min.
ATHX-Hybrid
EMOMx5
3 Strict Pull-Ups (Weighted if possible)
Rest 2 min.
EMOMx5
5-8 Weighted Push-Ups (AHAP)
AMRAPx15
40 Double Unders / Singe Unders
15 cal. Ski
20 DB-Bent Over Row (2x15/2x22,5kg)
40 Double Unders / Single Unders
15 cal. Row
20 DB-Devil Presses (2x15/2x22,5kg)
Mittwoch, 08.07.2026
Crossfit
Heavy-Day
For load:
Deadlift
1-1-1-1-1-1-1
Post-Workout:
EMOMx8
Min1: 12/15 cal. Row
Min2: 12 alt. OH-Reverse Lunges (15/22,5kg)
ATHX-Hybrid
EMOMx5
5 Behind the neck Strict-Press (AHAP)
Rest 2 min.
EMOMx5
3-5 Wall-walk to plate
AMRAPx15
200m. Plate OH-Carry (10/15kg)
15 Handrelase Push-Ups
15 cal. Ski
20 Plate Ground to OH (10/15kg)
15 cal. Bike
Cardio
AMRAPx32
Teams of 2
10 Rounds:
5 Toes to bar
5 Box Jump Overs (20'/24')
-Switch partner after a full round.
3000m. Bike
10 Rounds:
5 Hang Power Cleans (35/50kg)
5 Shoulder to Oh
-Switch partner after a full round.
30 Burpees over partner
Donnerstag, 09.07.2026
Crossfit
10 rounds for time:
200-m run / row
5 Pull-Ups / C2B
1 legless rope climb (4.6/4.6 m)
1 rope climb (4.6/4.6 m)
Post-workout skill
3 sets:
15 Jefferson curls
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
Freitag, 10.07.2025
Crossfit
Pre-workout strength
For load:
3-3-3-3-3
Thrusters
– Build to working weight or just above.
– This should come from the ground, so emphasize a clean to start each set.
For time:
6-5-4-3-2-1
Thrusters (52/75 kg)
1-2-3-4-5-6
Wall walks
– Perform 30 double-unders after each round.
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)
ATHX-Hybrid
E2MOMx6
8 Deadlifts @RPE 7
AMRAPx8
200m. Row
20 DB-Front Squats (2x10/2x15kg)
Rest 2 min.
AMRAPx8
400m. Bike
20 Burpee Box Jump Overs (20'/24')
Weightlifting
Samstag, 11.07.2026
Crossfit
AMRAP 20 with a partner:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
– Partners alternate after each movement.
Long Distance
AMRAPx60
Teams of 2 YGIG
20 Sync. Toes to bar
10 Sync. Burpees
20 Rounds:
5 Burpee Box Jump Overs (20'/24')
5/8 cal. Bike
-Switch partner after a full round.
20 Sync. Goblet Squats (16/24kg)
10 Sync. Burpees
20 Rounds:
5 American KB-Swings (16/24kg)
5/8 cal. Row
-Switch partner after a full round.
ATHX-Hybrid
E2MOMx6
8 Barbell OH-Walking Lunges @RPE 7
-Use the same loas across all sets.
AMRAPx20
200m. Run
300m. Row
20 Wall-Balls (6/9kg)
200m. Run
600m. Bike
20 Burpee Pull-Ups / to target
Sonntag, 12.07.2026
Calorie Burning Sunday
AMRAPx60
3000m. Row
-Every 500m. Perform
5 Burpees over rower
5 Tuck-Ups
3000m. Ski
-Every 500m. Perform:
5 Double DB-Snatches (2x10/2x15kg)
5 DB-Thrusters
3000m. Bike
-Every 500m. Perform:
5 Burpee Broad Jumps
5 Jumping Lunges
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
For total reps:
6 sets:
:20 bike for calories
:10 rest
6 sets:
:20 shuttle runs (9.1 m)
:10 rest
6 sets:
:20 double-KB Russian swings (16/24 kg)
:10 rest
6 sets:
:20 shuttle runs (9.1 m)
:10 rest
6 sets:
:20 bike for calories
:10 rest
– Rest 1:00 between each movement.
– Score the total number of reps completed in all rounds.
– Shuttle run is 15 ft out and 15 ft back; count a rep each time you complete one 4.6-m length.
Montag, 06.07.2026
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
Hyrox
EMOMx8
:30 On / :30 Off
Burpee Box Jumps (20'/24')
Rest 2 min.
EMOMx8
:30 On / :30 Off
DB-Thrusters (2x10/2x15kg)
AMRAPx5
Max m. Row
Rest 1 min.
AMRAPx5
800m-1000m Run
Rest 1 min.
AMRAPx5
Max m. Ski
Dienstag, 07.07.2026
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, 08.07.2026
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)
Hyrox
EMOMx12
:40 On / :20 Off
Min1: DB-Devil Presses (2x10/2x15kg)
Min2: Sandbag-Hold (30/50kg)
Min3: KB-Front Rack Carry (AHAP)
AMRAPx20
400m. Run
500m. Row
40 alt. Lunges (20/30kg)
400m. Run
500m. Ski
40 Wall-Balls (6/9kg)
Donnerstag, 09.07.2026
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
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
Weightlifting
Skill: Snatch
Primer:
5 Sets:
5 Below the Knee Hang Power Snatches
5 Snatch Balance
5 OH-Squats
-Build in load.
-Rest 1:30 between sets.
E2MOMx12
1 Lift Off
1 Snatch Pull
1 Hang Power Snatch
1 OH-Squat
-Build in load as long as possible.
Freitag, 10.07.2025
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
AMRAPx40
Teams of 2
2000m. Ski
2000m. Row
-Both athletes work at the same time.
10 Rounds:
5 Burpee Box Jumps (20'/24')
5 Jumping Lunges
-Switch partner after a full round.
2000m. Row
2000m. Ski
-Both athletes work at the same time.
10 Rounds:
5 Wall-Balls (6/9kg)
5 Burpee Broad Jumps
-Switch partner after a full round.
Samstag, 11.07.2026
Hyrox
AMRAPx10
200m. Run
20 Medball Strict Press (6/9kg)
20 Wall-Balls
Rest 2 min.
AMRAPx10
200m. Run
20 alt. Lunges (10/20kg)
20 Weighted Box Step Ups (10/20kg) (20'/24')
Rest 2 min.
AMRAPx10
200m. Run
100m. Farmers Carry (2x16/2x24kg)
6 Lanes Burpee Broad Jumps
Crossfit
Teams of 2
For time:
2000m. Bike (YGIG)
1000m. Run (YGIG 200m.)
2000m. Bike (YGIG)
Rest 2 min.
3 Rounds: YGIG
24 Deadlifts (50/60kg)
25 Pull-Ups / C2B
16 Front Squats (50/60kg)
100 Double Unders
TC: 32 min.
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!)
Sonntag, 12.07.2026
Cardio
AMRAPx40
2000m. Row
-Every 500m. Perform
5 Burpees over rower
5 Tuck-Ups
2000m. Ski
-Every 500m. Perform:
5 Double DB-Snatches (2x10/2x15kg)
5 DB-Thrusters
3000m. Bike
-Every 500m. Perform:
5 Burpee Broad Jumps
5 Jumping Lunges
Long Distance
AMRAPx60
Teams of 2 / One barbell pro team!!
100 cal. Bike (YGIG)
10 Rounds:
10 Front Squats (30/40kg)
5 Shoulder to OH
-Switch partner after a full round.
100 cal. Ski (YGIG)
10 Rounds:
10 Hang Power Cleans (30/40kg)
5 Down & Ups
-Switch partner after a full round.
100 cal. Bike (YGIG)
10 Rounds:
10 Deadlifts (30/40kg)
5 Burpees over bar
-Switch partner after a full round.
Hyrox Performance
Off-Season Strength
5 supersets
10 alt. zercher lunges @ RPE 8-9
5 heavy DB push press @ RPE 8-9
rest 2:30min btw sets
Strength - WOD
E2MOM x 15
1) 10 Weighted Hip Thrusts @ RPE 9
2) 1:30 sled push @ comp. weight +25kg
3) 1:30 KB DL @ 2x comp. weights
4) 1:30 row @ threshold pace
5) 1:30 weighted box step overs @20/24'