Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 24.08.2026
Crossfit
For time:
800-m run / Row
42 Russian KB swings (24/32 kg)
21 KB goblet squats (24/32 kg)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run
Time Cap: 18 min.
Post-workout skill
Accumulate:
10 Turkish get-ups/arm
– Build to workout kettlebell if possible.
ATHX-Hybrid
E2MOMx5
5 Zombi-Squats with tempo 3-2-1 @RPE 7
-Use the same loas across all sets
EMOMx20
:50 On / :10 Off
Min1: Burpee Pull-Ups / Burpee to target
Min2: Weighted Box Step-Ups (2x15/2x22,5kg)
Min3: Wall-Balls (6/9kg)
Min4: max cal. Echo Bike
Min5: Rest
Cardio
Every 4min. x 6
60 Double Unders / Single Unders
10 alt. DB-Snatches (15/22,5kg)
2 Wall-Walks
10 Single arm DB-Devil Presses
-Goal Sub 3:00 each set.
Finisher:
4x 1 Min ON / 1 min. Off
10 cal. Standing Bike
-Max Burpee over line in remaining time.
Dienstag, 25.08.2026
Crossfit
Heavy-Day
Every 2:30 for 8 sets:
5 push presses
Post-workout accessory
8 sets:
:20 V-ups
:10 rest
ATHX-Hybrid
On a 6 min, Clock
-Build to a 3 RM Deadlift
Then:
EMOMx5
3 Deadlifts @75% from 3RM
AMRAPx7
10/12 cal. Row
10 KB-Swings (24/32kg)
10 Pull-Ups
Rest 2 min.
AMRAPx7
10/12 cal. Bike
10 Box Jumps (20'/24')
10 Jumping Lunges
Mittwoch, 26.08.2026
Crossfit
Pre-workout build-up
On a 10:00 clock
Build to a heavy set of 5 hang power cleans
– Build to workout weight or heavier.
15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.
Time Cap: 10 min.
ATHX-Hybrid
EMOMx5
6 Bent Over Row @RPE 8-9
Rest 2 min.
EMOMx5
6 Weighted Push-Ups @AHAP
AMRAPx18
100m. Sandbag Carry (30/50kg)
200m. Run
15 Burpees Over Sandbag
15 Sandbag Squats
100m. Farmers Carry (2x16/2x24kg)
200m. Run
15 Dual KB-Deadlifts
15 Dual KB-Hang Cleans
Cardio
AMRAPx10
5 Wall-Walks
10 Burpees over line
15 cal. Ski
Rest 2 min.
AMRAPx10
5 DB-Devil Presses (2x15/2x22,5kg)
10 DB-Thrusters
15 cal. Bike
Rest 2 min.
AMRAPx10
5 American KB-Swings (16/24kg)
10 KB Hang-Snatches
15 cal. Row
Donnerstag, 27.08.2026
Crossfit
"ANDI"
For time:
100 hang power snatches
(20/29 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats
Time Cap: 25 min.
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.
Freitag, 28.08.2025
Crossfit
AMRAP 16:
10/12 cal. Ski
2 toes to bar
2 wall walks
2 legless rope climbs
– Add 1 toes to bar & 1 wall walk every round.
Post-workout skill
EMOM 8:
Handstand walk (7.6 m)
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)
ATHX-Hybrid
On a 6 min. Clock
-Build to a 1 RM Strict Press
Then:
EMOMx5
5 Push Press @1RM Strict Press
AMRAPx7
100m. OH-Carry (2x10/2x15kg)
20 Dual DB Shoulder to OH
10 Burpees over DB
Rest 2 min.
AMRAPx7
200m. Ski
20 KB-Hang Clean & Jerk (16/24kg)
10 Push-Ups
Weightlifting
Samstag, 29.08.2026
Crossfit
AMRAP 27 with a partner:
20-cal bike
40 toes-to-bars
60 double-unders
– Share the work as desired.
– Every 3:00, starting at :00, both partners stop and perform 20 reverse lunges.
Long Distance
AMRAPx28
Teams of 2 YGIG
20 Rope Climbs
100 American KB-Swings (16/24kg)
100 Weighted Box Step-Ups (16/24kg)(20'/24')
100 Burpees over KB
2000m. Bike
Rest 4 min.
AMRAPx28
20 Muscle Ups / Chest to bar / Pull-Ups
100 Wall-Balls (6/9kg)
100 Partner Sit-Ups (6/9kg)
100 toes to bar
1000m. Ski
ATHX-Hybrid
On a 12 min. Clock
5x3 Thrusters
-From Rack
-Build up to a RPE 9
AMRAPx16
20 DB-Floor Presses (2x10/2x15kg)
20 Burpee Box Jump Overs (20'/24')
30 cal. Bike
20 DB-Renegade Row (2x10/2x15kg)
20 Weighted Sit-Ups (10/15kg)
30 cal. Ski
Sonntag, 30.08.2026
Calorie Burning Sunday
AMRAPx60
2000m. Row
-Every 250m. Perform:
5 High Box Jumps (24'/30')
5 Push-Ups
5 Burpees over rower
Rest 1 min.
2000m. Ski
-Every 250m. Perform:
2 Wall-Walks
5 Burpee to target
5 V-Ups
Rest 1 min.
4000m. Bike
-Every 500m. Perform:
5 OH-Reverse Lunges (15/22,5kg)
5 Single arm DB-Devil Presses
5 Air Squats
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
From 0:00-10:00:
1,600-m run for time
10:00-20:00:
Build to a 5-rep-max bench press
Montag, 24.08.2026
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.
Hyrox
EMOMx6
Min1: 15 Wall-Balls (6/9kg)
Min2: 12 Weighted Box-Step Ups (2x15/2x22,5kg)
Rest 2 min.
EMOMx6
Min1: 6/6 Split Squats (2x16/2x24kg)
Min2: 20 KB-Deadlifts
AMRAPx15
400m. Run
1 Lane Sled Push (50kg)
20 Butterfly Sit-Ups
400m. Run
1 Lane Burpee Broad Jumps
20 Mountain Climbers
Dienstag, 25.08.2026
Crossfit
Pre-workout skill
Every 90 sec. x6
3 Hang squat Cleans
-work up to a heavy triple
-start at 60% from 1 RM
Heavy-Day
Front squat
3-3-3-2-2-1-1
ATHX-Hybrid
Sparkasse workout
AMRAPx30
Teams of 2 YGIG
60 cal. Bike
40 alt. DB-Snatches (15/22,5kg)
20 Butterfly Sit-Ups
60 cal. Bike
40 Box Jump overs (20'/24')
20 Burpees over partner
60 cal. Bike
40 Goblet Squats (15/22,5kg)
20 Push-Ups
Mittwoch, 26.08.2026
Crossfit
AMRAP 16:
40 KB-Shoulder to OH (16/24kg)
40 cal. bike
50 burpee pull-ups
40 KB swings (16/24 kg)
40 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
Hyrox
:90 On / :20 Off x3
2 Lanes Sled Push (75kg)
-Max plank hold
Rest 1 min.
:90 On / :20 Off x 3
2 Lanes OH-Walking Lunges (2x10/2x15kg)
-Max cal. Ski
Rest 1 min.
:90 On / :20 Off x 3
25 Wall-Balls (6/9kg)
-Max cal. Standing Bike
Rest 1 min.
:90 On / :20 Off x 3
200m. Run
-Max Push-Ups
Rest 1 min.
:90 On / :20 off x 3
200m. Row
-Max burpees over rower
Donnerstag, 27.08.2026
Cardio
AMRAPx10
5 Wall-Walks
10 Burpees to target
15 cal. Bike
Rest 2 min.
AMRAPx10
5 Single arm DB-Devil Presses (15/22,5kg)
10 Goblet Squats
15 cal. Ski
Rest 2 min.
AMRAPx10
5 Burpees over bar
10 American KB-Swings (16/24kg)
15 cal. Row
ATHX-Hybrid
E2MOMx5
5 Zombi-Squats with tempo 3-2-1 @RPE 7
-Use the same loas across all sets
EMOMx20
:50 On / :10 Off
Min1: Burpee Pull-Ups / Burpee to target
Min2: Weighted Box Step-Ups (2x15/2x22,5kg)
Min3: Wall-Balls (6/9kg)
Min4: max cal. Echo Bike
Min5: Rest
Weightlifting
Every 90 sec x 8
8 Sumo Deadlifts @RPE 9
Every 90 sec x 8
8 Bench Press @RPE 8
Every 90 sec x 8
3 Power Cleans @75 %
Freitag, 28.08.2025
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
00:00-18:00
Teams of 2
For time:
1k Run (Together)
1000m / 1400m. Ski
2000m / 2400m. Row
18:00-20:00 Rest
20:00-40:00
AMRAP
10 Rounds:
5 Wall-Balls (6/9kg)
5 Burpees
5 Jumping Air Squats
-Switch partner after a full round.
10 Rounds:
5 Box Jumps (20'/24')
5 Goblet Hold Lunges (16/24kg)
5 KB-Swings
-Switch partner after a full round.
Samstag, 29.08.2026
Hyrox
3 Rounds:
:90 On / :30 Off
10 alt. Lunges (20/30kg)
10 Sandbag Back-Squats
-Max weighted box step ups (20/30kg)
Rest 1 min.
3 Rounds:
:90 On / :30 Off
10 DB-Strict Press (2x10/2x15kg)
10 DB-Renegade Rows
-Max DB-Devil presses (2x10/2x15kg)
AMRAPx15
250m. Row
10 Butterfly Sit-Ups
250m. Ski
10 V-Ups
200m. Run
10 Push-Ups
Crossfit
Teams of 2
4 Rounds for time:
30 sync. Box Jump overs (20'/24')
30 Double Unders (Athelte A)
30 Sync. DB-Snatches (15/22,5kg)
30 Double Unders (Athelete B)
Time Cap 15 min.
Rest 2 min.
For time:
200m. Farmers Carry (2x15/2x22,5kg)
40 Power Cleans (35/55kg)
40 Shoulder to OH
200m. OH-Carry (2x15/2x22,5kg)
40 Power Cleans (35/55kg)
40 Shoulder to OH
400m. Run (Together)
Time cap: 16 min.
ATHX-Hybrid
EMOMx5
6 Bent Over Row @RPE 8-9
Rest 2 min.
EMOMx5
6 Weighted Push-Ups @AHAP
AMRAPx18
100m. Sandbag Carry (30/50kg)
200m. Run
15 Burpees Over Sandbag
15 Sandbag Squats
100m. Farmers Carry (2x16/2x24kg)
200m. Run
15 Dual KB-Deadlifts
15 Dual KB-Hang Cleans
Sonntag, 30.08.2026
Cardio
Every 4min. x 6
60 Double Unders / Single Unders
10 alt. DB-Snatches (15/22,5kg)
2 Wall-Walks
10 Single arm DB-Devil Presses
-Goal Sub 3:00 each set.
Finisher:
4x 1 Min ON / 1 min. Off
10 cal. Standing Bike
-Max Burpee over line in remaining time.
Long Distance
AMRAPx17
Teams of 2
1 Muscle Ups / C2B / Pull-Up
5 Toes to Bar
5 Wall-Balls (6/9kg)
5/7 cal. Bike
-Switch partner after a full round.
Rest 3 min.
AMRAPx17
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 3 min.
AMRAPx17
Teams of 2
5 Burpee Box Jump (20'/24')
5 Air Squats
5 Push-Ups
5/7 cal. Ski
-Switch partner after a full round.
Hyrox Performance
on a 30min clock:
200m ski
200m run
400m row
400m run
600m ski
600m run
800m row
800m run
1k ski
1k run
max. meter farmers carry @ comp. weight in remaining time
rest 3min
on a 30min clock:
2k bike
10 wall balls @ comp. weight
1,6k bike
20 wall balls
1,2k bike
30 wall balls
800m bike
40 wall balls
400m bike
50 wall balls
in remaining time:
AMRAP
1 lane sandbag lunges @ comp. weight
2 lanes BBJ