Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 17.08.2026
Crossfit
Fight Gone Bad
3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (51 cm)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.
ATHX-Hybrid
EMOMx5
5 Strict Press @RPE 8
Rest 2 min.
EMOMx5
3-5 Wall-Walks
AMRAPx18
50 Double Unders / Single Unders
20 alt. Renegade Rows (15/22,5kg)
20 alt. DB-Snatches
50 Double Unders / Single Unders
100m. Dual KB-Front Rack Carry (2x16/2x24kg)
20 American KB-Swings (16/24kg)
Cardio
EMOMx40
:40 On / :20 Off
1) cal. Ski
2) Wall-Balls (6/9kg)
3) cal. Row
4) Burpee Box Jump Overs (20'/24')
5) cal. Bike
Dienstag, 18.08.2026
Crossfit
Pre-workout skill
2 rounds:
Burgener warm-up with a PVC pipe or empty barbell
Heavy-Day
Front squat
3-3-3-2-2-1-1
ATHX-Hybrid
Every 90 sec. x5
6 Bench Press @RPE 8-9
Rest 1 min.
Every 90sec. x5
6 Bent Over Row @RPE 8-9
- :20 On / :20 Off x6
-Max cal. Row
Rest 1 min. - :20 On / :20 Off x6
-Max DB-Floor Presses (2x10/2x15kg)
Rest 1 min. - :20 On / :20 Off x6
-Max Burpee Pull-Ups / Burpee to target
Mittwoch, 19.08.2026
Crossfit
AMRAP 16:
20 KB-Shoulder to OH (16/24kg)
35 cal. bike
50 burpee pull-ups
75 KB swings (16/24 kg)
90 air squats
Max burpee pull-ups in the remaining time
– Pull-up bar is 6 inches above fingertips with arms extended overhead.
– Score is the number of burpee pull-ups completed at the end of the workout.
Post-workout accessory
4 rounds for quality and load:
10 alternating renegade rows
:20-:30 ring support hold
ATHX-Hybrid
On a 12 min. Clock
5x5 Tempo Front Squats 3-2-1 @RPE 8
-Use the same load across all sets.
AMRAPx15
200m. Run / Row
20 DB-Front Squats (2x10/2x15kg)
10 DB-Devil Presses (2x10/2x15kg)
200m. Run / Row
20 OH-Reverse Lunges (2x10/2x15kg)
10 V-Ups
Finisher:
EMOMx4
Min1: 12/14 cal. Standing Bike (AFAP!)
Min2: 20 Jumping Air Squats
Cardio
AMRAPx15
2-4-6-8-..
Medball Clusters (6/9kg)
Box Jump Overs (20'/24')
cal. Bike
Rest 3 min.
AMRAPx15
2-4-6-8-..
alt. DB-Snatches (15/22,5kg)
Burpees over DB
cal. Ski
Donnerstag, 20.08.2026
Crossfit
For time:
50 single-arm DB overhead squats (15/22.5 kg)
50 single-DB step-overs (15/22.5 kg) (51/61 cm)
150 double-unders
25 single-arm DB overhead squats
25 single-DB step-overs
75 double-unders
TC: 16 min.
Post-workout skill
2 rounds for quality:
100 single-unders
:30 hollow hold
Hyrox
Every 90 sec.x5
2 Lanes DB OH-Walking Lunges (2x10/2x15kg)
Rest 1 min.
Every 90sec.x5
15 KB-Thrusters @AHAP
- :20 On / :20 Off x8
max. cal. Ski
Rest 1 min. - :20 On / :20 Off x8
max. Burpee Box Jump Overs
Rest 1 min. - :20 On / :20 Off x8
max. cal. Row
Freitag, 21.08.2025
Crossfit
21-15-9 reps for time of:
Clean and jerks (29/43 kg)
Echo bike calories
– Women perform 15-12-9 calories.
TC: 8 min.
Post-workout strength
Until the clock hits 20:00:
Build to a heavy 1-rep power clean and jerk
Hyrox
EMOMx8
1) 10/12 cal. Row
2) 12 burpees over rower
Rest 1 min.
EMOMx8
1) 10/12 cal. Ski
2) 12 Burpee Deadlifts (2x15/2x22,5kg)
AMRAPx15
400m. Medball Run (6/9kg)
20 Weighted Box Step Overs (20'/24')(6/9kg)
20 Wall-Balls
400m. Run
100m. DB-Farmers Carry (2x15/2x22,5kg)
20 Dual DB Shoulder to OH
ATHX-Hybrid
On a 12 min. Clock
5x6 Deadlifts @RPE 9
-Build in load.
EMOMx8
:40 On / :20 Off
Min1: cal. Row
Min2: Sandbag Hold bearhug (30/50kg)
Rest 2 min.
EMOMx8
:40 On / :20 Off
Min1: cal. Echo Bike
Min2: KB-Hang Clean (16/24kg)
Weightlifting
Samstag, 22.08.2026
Crossfit
Every 2:00 for 10 sets:
5 strict pull-ups
30-m sandbag bear-hug carry (30/50kg)
Post-workout accessory
3 rounds:
:30 side plank/side
:45 reverse plank
1:30 bike easy
Long Distance
AMRAPx18
Teams of 2
1 Muscle Ups / C2B / Pull-Up
5 Toes to Bar
5 Wall-Balls (6/9kg)
5/7 cal. Ski
-Switch partner after a full round.
Rest 2 min.
AMRAPx18
Teams of 2
5 Hang Power Cleans (35/55kg)
5 Front Squats
5 Shoulder to OH
5 Lateral Burpees over bar
-Switch partner after a full round.
Rest 2 min.
AMRAPx18
Teams of 2
5 Burpee Box Jump Overs (20'/24')
5 Air Squats
5 DB-Devil Presses (2x15/2x22,5kg)
5/7 cal. Bike
-Switch partner after a full round.
ATHX-Hybrid
On a 12 min. Clock
Build to a 3RM Back-Squat
AMRAPx18
1000m. Bike
200m. Run
25 Box Jump Overs (20'/24')
500m. Row
200m. Run
20 DB-Thrusters (2x10/2x15kg)
Sonntag, 23.08.2026
Calorie Burning Sunday
AMRAPx60
3000m. Bike
20 Hang Power Cleans (30/40kg)
20 Hand release Push-Ups
2000m. Row
20 Shoulder to OH (30/40kg)
20 Butterfly Sit-Ups
2000m. Ski
20 Thrusters (30/40kg)
20 Lateral Burpees over bar
Hyrox
Teams of 2 YGIG
5 Rounds for time:
400m. Run (together)
30 Wall-Balls (6/9kg)
10 DB-Devil Presses (2x10/2x15kg)
30 DB-Front Squats (2x10/2x15kg)
10 Burpee Broad Jumps
200m. Ski
Time Cap: 40 min.
Crossfit
5 rounds for time of:
200-m run
20 air squats
20 push-ups
20 lunges
TC: 17 min.
Post-workout skill
On an 8:00 clock:
Handstand hold and/or handstand walk practice.
Montag, 17.08.2026
Crossfit
Heavy-Day
For load:
Snatch
2-2-2-2-2-2-2
Post-workout:
AMRAPx5
12/15 cal. Row
6 Burpee over rower
Rest 2 min.
AMRAPx5
12/15 cal. Echo Bike
3 Wall-Walks
Hyrox
EMOMx4
Min1: 16 alt. KB-Gorilla Rows (2x16/2x24kg)
Min2: 16 KB-Deadlifts
Rest 2 min.
EMOMx4
Min1: 12-16 alt. Dual DB OH Walking-Lunges (One DB OH/One DB on shoulder (2x10/2x15kg)
Min2: 12-16 DB-Front Squats
AMRAPx18
400m. Run
10 DB-Devil Presses (2x10/2x15kg)
20 Single Leg V-Ups
400m. Run
10 Burpee Broad Jumps
20 Wall-Balls (6/9kg)
Dienstag, 18.08.2026
Crossfit
2 rounds for total reps:
On a 3:00 clock:
400-m run
Max chest-to-bar pull-ups
1:00 rest
On a 3:00 clock:
400-m run
Max handstand push-ups
1:00 rest
On a 3:00 clock:
400-m run
Max DB goblet squats (15/22.5 kg)
1:00 rest
ATHX-Hybrid
E2MOMx6
8 Deadlifts @RPE 7-8
-Use the same load across all sets.
AMRAPx18
24 Weighted Box Step overs (20'/24')(2x15/2x22,5kg)
10 Burpee Box Jump Overs
24 cal. Bike
400m. Run
24 Sandbag Deadlifts (30/50kg)
10 Burpees over Sandbag
24 cal. Row
Mittwoch, 19.08.2026
Crossfit
3 rounds for time:
600/750-m row
50 AbMat sit-ups
25 box jump-overs (61/76 cm)
Hyrox
3 Rounds:
:90 sec. On / :30 sec. Off
10 DB-Strict Press (2x10/2x15kg)
10 DB Biceps Curls
-Max cal. Ski in remaining time.
Rest 1 min.
3 Rounds:
:90 sec. On / :30 sec. Off
10 American KB-Swings (16/24kg)
10 Goblet Squats
-Max cal. Standing Bike in remaining time.
For time:
1000m. Run
-Rest 1 min.
1000m. Ski
-Rest 1 min.
1000m. Row
TC: 20 min.
Donnerstag, 20.08.2026
Cardio
AMRAPx35
50 cal. Bike
25 Toes to bar
25 Shoulder Taps
50 cal. Row
25 alt. DB-Snatches (15/22,5kg)
25 Burpees over DB
50 cal. Ski
25 Box Jump overs (20'/24')
25 Butterfly Sit-Ups
ATHX-Hybrid
On a 15 min. Clock
5x8 Back Squats
-Work up to a RPE 9 over 3 sets, then 2 back off sets @RPE 6.
AMRAPx7
10/12 cal. Standing Bike
12 DB-Devil Presses (2x10/2x15kg)
Rest 2 min.
AMRAPx7
10/12 cal. Row
12 Bent Over Row (30/40kg)
Weightlifting
Skill: Clean & Jerk
Split Jerk Primer
Clean & Jerk
Front Squats 🙂
Freitag, 21.08.2025
Crossfit
2 rounds for time:
150 double-unders
100 air squats
50 alternating DB snatches (15/22.5 kg)
Post-workout accessory
4 sets:
:30 Russian twists
:30 rest
– Load the twists with a med ball or dumbbell, if desired.
Hyrox
AMRAPx40
Teams of 2 YGIG
800m. Run (together)
40 Partner Wall-Balls (6/9kg)
40 Partner Sit-Ups (6/9kg)
800m. Run
4 Lanes Sled Push (75kg)
4 Lanes Burpee Broad Jumps
800m. Run
40 alt. Lunges (10/20kg)
40 Sandbag Squats (10/20kg)
Samstag, 22.08.2026
Hyrox
EMOMx8
Min1: 10/12 cal. Ski
Min2: 6-8 Burpee Box Jumps (20'/24')
Rest 1 min.
EMOMx8
Min1: 10/12 cal. Bike
Min2: 15-20 Wall-Balls (6/9kg)
AMRAPx15
200m. Row
20 alt. OH-Reverse Lunges (10/15kg)
20 Butterfly Sit-Ups
200m. Run
20 Goblet Squats (10/15kg)
20 Mountain Climbers
Crossfit
AMRAPx25
Teams of 2 YGIG
40 Hang Power Snatches (35/45kg)
40 OH-Squats
60 cal. Bike
40 Toes to bar
40 Burpee Pull-Ups
Finisher:
2 Rounds for time:
9-6-3
cal. Echo Bike
DB-Thrusters (2x10/2x15kg)
-Switch partner after a full round.
TC: 5 min.
ATHX-Hybrid
On a 6 min. Clock
Work up to a 2 RM Push Press
Then:
Every 90 sec.x5
5 Push Press @70%
AMRAPx8
10/12 cal. Ski
10 Dual DB-Push Press (2x10/2x15kg)
100m. DB-OH-Carry
Rest 2 min.
AMRAPx8
200m. Run
10 American KB-Swings (16/24kg)
2 Wall-Walks
Sonntag, 23.08.2026
Cardio
AMRAPx10
200m. Row
10 alt. DB-Hang Clean & Jerk (15/22,5kg)
10 Push-Ups
Rest 2 min.
AMRAPx10
200m. Ski
10 alt. DB-Snatches (15/22,5kg)
10 Lateral Burpees over DB
Rest 2 min.
AMRAPx10
500m. Bike
10 Pull-Ups
3 Wall-Walks
Long Distance
AMRAPx18
Teams of 2
6 Hang Power Cleans (30/40kg)
6 Deadlifts
6 Burpees over bar
6 Butterfly Sit-Ups
-Switch partner after a full round.
Rest 2 min.
AMRAPx18
Teams of 2
6 Goblet Squats (15/22,5kg)
6 Single arm DB-Devil Presses
6 cal. Ski
6 alt. DB-Hang Cleans
-Switch partner after a full round.
Rest 2 min.
AMRAPx18
Teams of 2
2 Wall-Walk
6 Pull-ups
6 Toes to bar
6 Air Squats
-Switch partner after a full round.
Hyrox Performance
AMRAP 60
1k row
1k run
4 lanes Sled push @ open weights
1k run
100m sandbag lunges
1k run
200m farmers carry @ comp. weight
2k run