Programming KW32 2026

Montag, 03.08.2026

Crossfit

Pre-workout strength
5 sets for load:
1 clean-grip deadlift
1 clean pull
1 squat clean
– Rest 2:00 between sets.
– Find a heavy set for today.

For time:
50 pull-ups
50 hang squat cleans (29/43 kg)
50-cal row

Crossfit

21-18-15-12-9 reps for time of:
DB floor presses (15/22.5 kg)
Hand-release push-ups
– Use two dumbbells.

Post-workout skill
100 ft of each for 2 sets:
Single-arm overhead DB carry, right
Single-arm DB farmers carry, right
Single-arm overhead DB carry, left
Single-arm DB farmers carry, left

ATHX-Hybrid

E2MOMx6
6 Bent Over Row + 3-5 Pull-Ups (Weighted if possible) @RPE 7-8
-Use the same load across all sets. 

EMOMx20
:45 On / :15 Off
Min1: Sandbag Carry bearhug (30/50kg)
Min2: max. cal. Bike
Min3: Couplet 6 Renegade Rows + 6 Push Ups (2x15/2x22,5kg)
Min4: max. cal. Row
Min5: Couplet 5 Pull-Ups+5 Burpees to target 

Mittwoch, 05.08.2026

Crossfit

3 rounds for time:
2 Rope Climbs 
30 med-ball sit-ups (6/9kg)
30 med-ball box step-ups (51/61 cm) (6/9 kg)
400-m med-ball run

ATHX-Hybrid

On a 12 min. Clock
5x8 Back Squats
-Start at 60% and build in load to a RPE 8.

AMRAPx18
200m. Run
4 Lanes OH-Walking Lunges (10/15kg)
20 KB-Deadlifts
100m. Farmers Carry (2x16/2x24kg)
200m. Run
4 Lanes Squat Walk 
20 Plate Ground to OH (10/15kg)
10 Burpees to plate 

Cardio

AMRAPx32
2000m. Bike
5 Rounds:
5 Box Jump Overs (20'/24')
5 Goblet Squats
5 KB-Snatches (16/24kg)

Rest 1 min. 

1000m. Row
5 Rounds:
5 Toes to bar
5 Push-Ups
5 Air squats 

Donnerstag, 06.08.2026

Crossfit

Heavy-Day
For load:
Split jerk
1-1-1-1-1-1-1

Post-workout accessory
3 sets:
10 Bulgarian split squats/leg
– Add load as desired.

Hyrox 

EMOMx10
:45 On / :15 Off
Min1: Wall-Sit (10/15kg)
Min2: Back Rack Reverse Lunges (30/40kg)

AMRAPx20
500m. Standing Bike
25 Wall-Balls (6/9kg)
400m. Run
25 alt. Lunges (20/30kg)
250m. Ski
15 Burpee Box Jumps (20'/24')

Freitag, 07.08.2025

Crossfit

For total reps:

AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max power snatches (43/61 kg)
2:00 rest

AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max overhead squats (43/61 kg)
2:00 rest

AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max squat snatches (43/61 kg)

– Tiebreak is total power snatch reps.
– 1 shuttle is 25 ft down and back.

Hyrox

EMOMx40
:45  On / :15 Off
Min1: max m. Row
Min2: Burpee Box Jumps (20'/24')
Min3: max m. Ski
Min4: Sled Pull (50kg)
Min5: Rest 

ATHX-Hybrid

E2MOMx6
8 Deadlifts
-Build up to a RPE 8-9

AMRAPx18
30 alt. Hang DB Cleans (15/22,5kg)
30 DB Bent Over row (2x15/2x22,5kg)
50 cal. Row
30 KB-Gorilla Rows (16/22,5kg)
30 KB Shoulder to OH 
50 cal. Bike

Weightlifting

Samstag, 08.08.2026 

Crossfit

Every 5 min. x6 

1. 10 Rope Climbs
2. 200 Double Unders
3. 30 DB Devil Presses (2x15/2x22,5kg)
4. 40 Burpees over rower
5. 40/50 cal. Row
6. 60 Box Jump Overs (20'/24')
   -Goal: Sub 2:30 per set. 

Long Distance

Teams of 4 

For time: 
10 000m. Row as Team 

P1: Row
P2: 12 Deadlifts (30/40kg)
       9 Hang Power Cleans
       6 Shoulder to OH
       3 Burpees over bar
P3: Sandbag Hold (30/50kg)
P4: Rest 
-Switch when P2 finish.

Time Cap: 60 min. 

ATHX-Hybrid

E2MOMx5
3 Strict Press @RPE 7 
:30 OH-Hold
5 Push Press 
-Use the same load across all sets. 

AMRAPx20
300m. Ski
20 American KB-Swings (16/24kg)
20 Butterfly Sit-ups
300m. Row
20 Burpees over rower
20 KB Goblet hold-Reverse Lunges (16/24kg)

Sonntag, 09.08.2026

Calorie Burning Sunday

AMRAPx28
Max m. Bike
-Every 03:00 with start on 00:00 Perform:
10 Walking Lunges (10/20kg)
10 Wall-Balls (6/9kg)
10 Single Leg V-Ups

Rest 4 min. 

AMRAPx28
Max m. Row
-Every 03:00 with start on 00:00 Perform:
10 Box Jump Overs (20'/24')
10 Pull-Ups 
10 Tuck-Up

Hyrox

EMOMx12
:40 On / :20 Off
Min1: 8 Seated Wall-Balls+max medball strict press (6/9kg)
Min2: Farmers Hold (2x24/2x32kg)
Min3: Sandbag Hold (bearhug)(30/50kg)

AMRAPx20
1000m. Row
400m. Run
10 Burpee broad jumps
1000m. Ski
400m. Run
10 Burpee Broad Jumps

Crossfit

AMRAP 20:
25 wall-ball shots (6/9 kg) (2.7/3 m)
10/15-cal Echo bike
5 wall walks

Post-workout strength
Accumulate:
20-30 weighted pull-ups