Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 31.08.2026
Crossfit
EMOM 25:
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 box jumps (24'/30')
Min 3: 3 rope climbs (4.6/4.6 m)
Min 4: rest
ATHX-Hybrid
E2MOMx5
1 Strict Press @RPE 9
:25 sec OH-Hold
5 Push Press
-Use the same load across all sets.
AMRAPx16
20/25 cal. Ski
2 Lanes Dual DB OH-Carry (2x10/2x15kg)
10 Dual DB-Snatches
20/25 cal. Bike
2 Lanes Sandbag Carry (30/50kg)
10 Sandbag over Shoulder
Cardio
AMRAPx15
250m. Row
15 KB-Snatches (16/24kg)
20 KB Goblet Hold Lunges
Rest 3 min.
AMRAPx15
250m. Ski
15 Toes to bar
40 Double Unders / Single Unders
Dienstag, 01.09.2026
Crossfit
Pre-workout
Every 2 minutes for 4 sets, complete the following complex:
1 snatch pull
1 snatch high pull
1 muscle snatch
1 power snatch
On a 15:00 clock:
75 burpees
– Every minute on the minute (including 0:00) complete 5 power snatches (25/34 kg)
In the remaining time:
Find a 1-rep-max power snatch
– Score is total time to complete the burpees and 1-rep snatch load.
ATHX-Hybrid
On a 12 min. Clock
5x3 Paused Back Squats (3 sec. pause in bottom position) @RPE 8
-Use the same load across all sets.
AMRAPx8
500m. Bike
2 Lanes OH-Walking Lunges (2x10/2x15kg)
10 DB-Thrusters (2x10/2x15kg)
Rest 2 min.
AMRAPx8
200m. Run
20 KB-Deadlifts (2x16/2x24kg)
10 V-Ups
Mittwoch, 02.09.2026
Crossfit
10 rounds for time of:
1 wall-walk
3 muscle-ups
4 burpee box jump overs (20'/24')
5 kb-swings (24/32kg)
Time Cap: 25 min.
Post workout:
On a 8 min. Clock
Work up to a heavy set of 3 weighted pull-ups and 3 weighted dips
ATHX-Hybrid
On a 6 min. Clock
3x3 Deadstop Benchpress @RPE 7-8
-Use the same load across all sets.
Rest 1 min.
On a 6 min. Clock
3x3 Sumo Deadlifts @RPE 8
-Use the same load across all sets.
EMOMx15
:45 On / :15 Off
Min1: cal. Row
Min2: DB-Devil Presses (2x10/2x15kg)
Min3: Burpee Box Jump Overs (20'/24')
Cardio
AMRAPx15
2-4-6-8-..
alt. DB-Snatches (15/22,5kg)
Wall-Walks
Pull-Ups
-After each round perform 8/10 cal. Ski
Rest 3 min.
AMRAPx15
2-4-6-8..
Burpee Box Jump Overs (20'/24')
Plate Ground to OH (10/15kg)
Plate Thrusters
-After each round perform 8/10 cal. Bike
Donnerstag, 03.09.2026
Crossfit
Heavy-Day
For load:
Back squat
5-5-5-5-5
Post-workout:
For time:
21-15-9
cal. Bike
DB-Thrusters (2x15/2x22,5kg)
Rest 1 min.
9-15-21
cal. Row
Burpees over rower
Time cap: 16 min.
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
Freitag, 04.09.2026
Crossfit
6 rounds for time:
25 bar-facing burpees
15 deadlifts (56/84 kg)
10 pull-ups
Time Cap: 25 min.
Post-workout accessory work
2 sets:
1:00 plank hold
50 Russian twists
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
ATHX-Hybrid
E2MOMx6
10 Front Rack Reverse Lunges @RPE 8-9
-Use the same load across all sets.
AMRAPx16
30/35 cal. Bike
20 Medball Clusters (6/9kg)
20 Tuck-Ups
30/35 cal. Row
100m. Front Rack Carry (2x16/2x24kg)
20 Hollow Body Fluter Kicks
Weightlifting
Samstag, 05.09.2026
Crossfit
Cindy
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
Post-workout accessory
Accumulate:
2:00 side plank, right
2:00 side plank, left
Long Distance
AMRAPx60
Teams of 2
100 cal. Bike (YGIG)
20 Rounds:
5 Box Jump Overs (20'/24')
5 Air Squats
5 Down & Ups
-Switch partner after a full round.
100 cal. Bike (YGIG)
20 Rounds:
1 Wall-Walk
5 Toes to bar
5 Push-Ups
-Switch partner after a full round.
100 cal. Bike (YGIG)
20 Rounds:
5 DB-Thrusters (2x10/2x15kg)
5 DB-Lunges
5 DB-Devil presses
-Switch partner after a full round.
ATHX-Hybrid
EMOMx6
3 Deadlifts @75%+ From 1 RM
-Use the same load across all sets.
Rest 2 min.
EMOMx6
3 Bent over row @RPE 8
-Use the same load across all sets.
AMRAPx15
10/12 cal. Bike
20 Push-Ups
10 Toes to bar
10/12 cal. Ski
20 Air Squats
10 KB-Swings (24/32kg)
Sonntag, 06.09.2026
Calorie Burning Sunday
AMRAPx60
400m. Run
2000m. Bike
5 Rounds:
10 alt. DB-Snatches (15/22,5kg)
10 Goblet Hold Lunges
5 Single arm DB-Devil presses
400m. Run
2000m. Bike
5 Rounds:
10 Toes to bar
10 Single Leg V-Ups
5 Wall-Walks
Hyrox
00:00-18:00
Teams of 2
For time:
1k Run (Together)
800m / 1000m. Ski
1800m. / 2000m. 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.
Crossfit
For time:
50 double-unders
50 burpees
50 double-unders
40/50-cal row
50 double-unders
50 toes-to-rings
50 double-unders
50 Russian KB swings (16/24 kg)
50 double-unders
Time Cap: 22 min.
Montag, 31.08.2026
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.
Hyrox
5 Rounds:
1 min On / 1 min Off
10/12 cal. Ski
-Max burpee box jumps (20'/24')
-Sprint effort!!
Rest 2 min.
5 Rounds:
1 min On / 1 min Off
10/12 cal. Bike
-Max Wall-Balls (6/9kg)
-Sprint effort!!
AMRAPx16
2 Lanes DB-Walking Lunges (2x10/2x15kg)
10 DB-Devil Presses
400m. Row
20 KB-Deadlifts (2x16/2x24kg)
100m. Farmers Carry
400m. Run
Dienstag, 01.09.2026
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:
EMOMx6
3 Deadlifts @75% from 3RM
AMRAPx7
10/12 cal. Bike
10 KB-Swings (24/32kg)
10 Pull-Ups
Rest 2 min.
AMRAPx7
10/12 cal. Ski
10 Box Jumps (20'/24')
10 Jumping Lunges
Mittwoch, 02.09.2026
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.
Hyrox
EMOMx6
:40 On / :20 Off
Min1: Wall-Balls (6/9kg)
Min2: Wall-Sit (6/9kg)
Rest 2 min.
EMOMx6
:40 On / :20 Off
Min1: OH-Reverse Lunges (2x10/2x15kg)
Min2: DB-Thrusters
EMOMx15
Min1: 12/14 cal. Ski
Min2: 10 Burpee Broad Jumps
Min3: 12/14 cal. Row
Donnerstag, 03.09.2026
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.
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 American KB-Swings (16/24kg)
3 Wall-Walks
Weightlifting
Skill: Snatch
Snatch Complex
OH-Squats
Freitag, 04.09.2026
Crossfit
ANDI
For time:
100 hang power snatches
(20/29 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats
Hyrox
On a 40 min. Clock
Teams of 2
Buy in:
200 Wall-Balls (6/9kg)
1k Run (Together)
AMRAP in remaining time:
10 Lanes Walking Lunges (10/20kg)
1000m. Ski
10 Lanes Sled Push (75kg)
1000m. Row
10 Lanes Burpee Broad Jumps
3000m. Bike
17:30 Afterwork-workout
Samstag, 05.09.2026
Hyrox
AMRAPx10
400m. Run
10 alt. DB-Snatches (15/22,5kg)
1 Lane Sled pull+Push @50kg
Rest 2 min.
AMRAPx10
400m. Row
10 Front Rack Reverse Lunges (2x16/2x24kg)
100m. Farmers Carry (2x16/2x24kg)
Rest 2 min.
AMRAPx10
400m. Ski
10 Box Jumps (20'/24')
2 Lanes Burpee Broad Jumps
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.
ATHX-Hybrid
On a 12 min. Clock
5x3 Paused Back Squats (3 sec. pause in bottom position) @RPE 8
-Use the same load across all sets.
AMRAPx8
500m. Bike
2 Lanes OH-Walking Lunges (2x10/2x15kg)
10 DB-Thrusters (2x10/2x15kg)
Rest 2 min.
AMRAPx8
200m. Run
20 KB-Deadlifts (2x16/2x24kg)
10 V-Ups
Sonntag, 06.09.2026
Cardio
AMRAPx35
1000m. Row
-Every 250m. Perform:
5 High Box Jumps (24'/30')
5 Push-Ups
5 Burpees over rower
Rest 1 min.
2000m. Bike
-Every 500m. Perform:
2 Wall-Walks
5 Burpee to target
5 V-Ups
Rest 1 min.
1000m. Ski
-Every 250m. Perform:
5 OH-Reverse Lunges (15/22,5kg)
5 Single arm DB-Devil Presses
5 Air Squats
Long Distance
AMRAPx18
Teams of 2 YGIG
1000m. Ski
40 Burpee Box Jumps (20'/24')
40 sync. DB-Snatches (15/22,5kg)
400m. Run (Together)
Rest 2 min.
AMRAPx18
Teams of 2 YGIG
3000m. Bike
20 Wall-Walks
40 sync. Pull-Ups
40 sync. Air Squats
Rest 2 min.
AMRAPx18
Teams of 2 YGIG
1000m. Row
4 Lanes Sled Push (75kg)
40 sync. American KB-Swings (16/24kg)
40 sync. Burpees
Hyrox Performance
5 x 10min
AMRAP 10
20 sandbag lunges @ comp. weight
200m run @ race pace
rest 1min
AMRAP 10
250m row @ race pace
20 wall balls @ comp. weight
rest 1min
AMRAP 10
10 DB thrusters @ RPE 8 - unbroken
1 lane sled push @ comp. weight
rest 1min
AMRAP 10
20cal echo bike
10 burpee box jump overs @20/24"
rest 1min
AMRAP 10
200m ski
200m run