Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 13.07.2026
Crossfit
Pre-workout strength
Every 2:00 for 5 sets:
1 deadlift
1 clean pull
1 hang power clean
AMRAP 10:
1 power clean (56/84 kg)
1 bar muscle-up
5/7-cal Row
– Add one rep to power cleans and bar muscle-ups until time expires.
ATHX-Hybrid
E2MOMx6
5 Push Press, directly into :20 sec OH -Hold @RPE 7-8
AMRAPx8
200m. Ski
15 alt. DB-Hang Clean & Jerk (15/22,4kg)
10 Burpees over DB
Rest 2 min.
AMRAPx8
100m. Plate OH-Carry (10/15kg)
15 Plate Ground to OH
10 Burpees to plate
Cardio
AMRAPx32
1500m. Bike
400m. Run
20 Burpee Box Jump Overs (20'/24')
1500m. Bike
400m. Run
20 Deadlifts (40/50kg)
1500m. Bike
400m. Run
20 Wall-Balls (6/9kg)
Dienstag, 14.07.2026
Crossfit
10 rounds for time of:
Sandbag bear-hug carry (20m)(30/50kg)
4 sandbag to shoulder (30/50kg)
7/10-cal bike
1:00 rest
ATHX-Hybrid
Every 90 sec. x8
6 Deadlifts @RPE 6-7
-Use the same load across all sets.
AMRAPx16
250m. Row
15 DB-Goodmornings (15/22,5kg)
10 Goblet Squats
250m. Ski
15 Walking Lunges (10/20kg)
10 Toes to bar / Knee over hip
Mittwoch, 15.07.2026
Crossfit
Pre-workout strength
EMOM 8:
2 shoulder presses
– Build in load every 2:00.
– Use 50-60% of the top set for the workout.
5 rounds for time:
400-m run / row / ski
12 shoulder presses
CrossFit Affiliate Toolkit | Affiliate Daily Class Plan
ATHX-Hybrid
E2MOMx5
10 Front Rack Reverse Lunges @RPE 8
-Use the same load across all sets.
EMOMx16
:40 On / :20 Off
Min1: Sandbag over shoulder (30/50kg)
Min2: cal. Row
Min3: Sandbag bearhug Lunges (30/50kg)
Min4: cal. Bike
Cardio
AMRAPx35
80 cal. Bike
25 Weighted Box Step Overs (20'/24')(16/24kg)
50 Flutter Kicks
25 KB-Swings (16/24kg)
80 cal. Ski
25 Box Jumps (20'/24')
50 Mountain Climbers
25 KB-Shoulder to OH (16/24kg)
Donnerstag, 16.07.2026
Crossfit
Pre-workout skill
Rope climb skill work
5 rounds for time:
5 leg less / rope climbs (4.6/4.6 m)
Zercher or front-rack carry (61 m) (47/70 kg)
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
Freitag, 17.07.2025
Crossfit
10 rounds for time:
5 back squats (70/102 kg)
8 toes to bar
Post-workout accessory
8 rounds:
:10 L-sit hold
:20 rest
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)
ATHX-Hybrid
E2MOMx6
5 Front Squats @RPE 8
-Use the same load across all sets.
AMRAPx16
200m. Run / Row
16 DB-Thrusters (2x10/2x15kg)
8 DB-Devil Presses
200m. Run / Row
16 Slam Balls
8 Burpees over line
Weightlifting
Samstag, 18.07.2026
Crossfit
Heavy-Day
For load:
Split jerk
3-3-3-1-1-1-1
Post-workout:
EMOMx8
:40 On / :20 Off
Min1: Burpee Box Jump overs (20'/24')
Min2: cal. Ski
Long Distance
On a 60 min. Clock
Teams of 2 YGIG
00:00-20:00 min.
100 cal. Bike
90 Shoulder to OH (30/40kg)
80 Box Jumps (20'/24')
70 Toes to bar / knee over hip
60 Push-Ups
into max burpees in remaining time.
20:00-22:00 min. Rest
22:00-42:00 min.
80 cal. Ski
70 Thrusters (40/50kg)
60 Box Jump overs (20'/24')
50 Pull-Ups
40 Butterfly Sit-Ups
into max Double unders in remaining time.
42:00-44:00 min. Rest
44:00-60:00 min.
60 Deadlifts (60/70kg)
50 Burpee Box Jump Overs (20'/24')
40 V-Ups
30 C2B / Muscle Ups
into max cal. row in remaining time.
ATHX-Hybrid
E2MOMx5
6 Bench Press @RPE 8-9
-Use the same loas across all sets.
E2MOMx4
20/24 cal. Row
-max alt. DB-Snatches (15/22,5kg)
Rest 2 min.
E2MOMx4
20/24 cal. Bike
-max Single arm DB-Devil Presses (15/22,5kg)
Sonntag, 19.07.2026
Calorie Burning Sunday
AMRAPx60
400m. Run
1500m. Ski
5 Wall-Walks
15 Burpee to target
400m. Run
1500m. Row
15 KB-Swings (16/24kg)
15 Goblet Hold Lunges (16/24kg)
400m. Run
3000m. Bike
15 Push-Ups
15 Pull-Ups
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
EMOM 20:
Min. 1 | Max strict pull-ups
Min. 2 | Max strict ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest
Post-workout accessory
3 sets:
12 single-leg kettlebell or dumbbell deadlifts/leg
– Rest as needed between sets.
Montag, 13.07.2026
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.
Hyrox
EMOMx12
:40 On / :20 Off
Min1: Plate OH-Hold (10/15kg)
Min2: Wall-Balls (6/9kg)
Min3: Hollow Rocks
AMRAPx18
300m. Row
400m. Run
15 Burpee Box Jumps (20'/24')
300m. Ski
400m. Run
15 Burpee Deadlifts (2x10/2x15kg)
Dienstag, 14.07.2026
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
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
Mittwoch, 15.07.2026
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)
Hyrox
AMRAPx15
400m. Run
400m. Row
400m. Ski
Rest 2 min.
AMRAPx20
20 Burpee Broad Jumps
40 Wall-Balls (6/9kg)
20 Burpee Broad Jumps
40 alt. Lunges (10/20kg)
20 Burpee Broad Jumps 🙂
100m. Farmers Carry (2x16/2x24kg)
Donnerstag, 16.07.2026
ATHX-Hybrid
EMOMx5
5 Behind the neck Strict-Press (AHAP)
Rest 2 min.
EMOMx5
3-5 Wall-walk to plate
AMRAPx18
200m. Plate OH-Carry (10/15kg)
15 Burpees to plate
15 Handrelase Push-Ups
15 cal. Ski
20 Plate Ground to OH (10/15kg)
15 Burpees to plate
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
Weightlifting
Skill: Clean & Jerk
Jerk Prep:
4 Sets:
3 Paused Split Jerks
Clean Prep:
4 sets:
2 Power Cleans + 1 Squat Clean
On a 20min. Clock
Build up to a 1RM Clean & Jerk
Freitag, 17.07.2025
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
AMRAPx40
Teams of 2 YGIG
120 cal. Ski
400m. Farmers Carry (2x16/2x24kg)
100 KB-Deadlifts (2x16/2x24kg)
120 cal. Row
400m. Medball Run (6/9kg)
100 Burpees over rower
Samstag, 18.07.2026
Hyrox
EMOMx10
:40 On / :20 Off
Min1: max m. Row
Min2: Max DB-Thrusters (2x10/2x15kg)
Rest 2 min.
EMOMx10
:40 On / :20 Off
Min1: max cal. Bike
Min2: Wall-Sit (10/15kg)
Rest 2 min.
EMOMx10
:40 On / :20 Off
Min1: Max cal. Ski
Min2: Max Burpee Broad Jumps
Crossfit
Teams of 2
AMRAPx10
120 cal. Ski
120 cal. Bike
-in remaining time max burpee muscle ups/c2b/pull-ups
-Both athletes work at the same time.
Rest 2 min.
For time:
40-30-20-10
Hang Power Cleans (45/55kg)
Wall-Balls (6/9kg)
TC: 10min.
Rest 2 min.
AMRAPx10
20 Single Leg toes to bar
40 Handrelase push-ups
60 Back Squats (45/55kg)
ATHX-Hybrid
E2MOMx6
8 Barbell OH-Walking Lunges @RPE 7
-Use the same loas across all sets.
AMRAPx20
200m. Run
300m. Row
20 Box Jump Overs (20'/24')
200m. Run
600m. Bike
20 Burpee Pull-Ups / to target
Sonntag, 19.07.2026
Cardio
AMRAPx32
50 Double Unders / Single Unders
50 cal. Bike
50 alt. DB-Snatches (15/22,5kg)
25 Burpees Over DB
50 Double Unders / Single Unders
50 cal. Ski
50 Goblet Squats (15/22,5kg)
25 Russian twist w. DB
Long Distance
AMRAPx60
Teams of 2 YGIG
100 cal. Bike
800m. Run
100 Burpee Box Jump Overs (20'/24')
100 cal. Row
800m. Run
100 Wall-Balls (6/9kg)
100 cal. Ski
800m. Run
100 Single Arm DB-Devil presses (15/22,5kg)
Hyrox Performance
Off-Season: Technique + Skill
Farmers Carry + Sandbag Lunges
Rulebook + Racetactics
1 sets
200m FC @ comp. weight
100m sandbag lunges @ comp. weight
200m FC @ comp. weight
WOD
AMRAP 30
max. meters row or ski
every 500m perform
- 400m run
- 10 box jumps @ 20/24"
- 10 burpees