Programming KW37 2026

Montag, 07.09.2026

Crossfit

Pre-workout skill
Kipping pull-up / butterfly pull-up clinic

3 rounds for time:
15 thrusters (29/43 kg)
15 pull-ups
400-m run / row

Time Cap: 15 min. 

Pre-workout technique
5 sets for load and mechanics:
3 touch-and-go clean and jerks
– Increase load each set.
– Work on cycling.

Grace
For time:
30 clean and jerks (43/61 kg)

Time Cap: 7 min. 

ATHX-Hybrid

EMOMx5
5 Strict Press @RPE 7
-Use the same load across all sets. 

Rest 2 min. 

EMOMx5
3-5 Wall-Walks to plate 

AMRAPx7
200m. Ski
10 Toes to bar
5 Down & Ups

Rest 2 min. 

AMRAPx7
200m. Run
10 Strict Press (2x10/2x15kg)
5 Burpees over DB

Mittwoch, 09.09.2026

Crossfit

For total reps:

AMRAP 5:
Partner 1: Max DB deadlifts (15/22,5kg)
Partner 2: Pull-up bar hang
– Only accumulate deadlifts when partner is hanging.
– Partners switch as needed.
– Use two dumbbells.

Rest 2:00

AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (15/22,5kg)
– Only accumulate toes-to-bars when partner is holding.
– Partners switch as needed.
– Use two dumbbells.

Rest 1:00

AMRAP 5:
400-m DB farmers carry (15/22,5kg)
Max-cal bike in the remaining time
– Partners share the work.
– Use two dumbbells.

ATHX-Hybrid

EMOMx5
6 Bent Over Row @RPE 8
-Use the same load across all sets. 

Rest 2 min. 

EMOMx5 
5-7 Strict Pull-Ups (Weighted if possible)

AMRAPx16
15 Dual DB-Floor Presses (2x10/2x15kg)
15 Renegade Rows 
20 cal. Row
15 Pull-Ups
15 Slamball over shoulder (25kg)
20 cal. Ski

Cardio

AMRAPx30
Max cal. erg of your choice
-Every 05:00 min. with start on 00:00 perform:
10 Burpee Deadlifts (2x15/2x22,5kg)
10 Box Jump Overs (20'/24')
10 Toes to bar
2 Wall-Walks

Donnerstag, 10.09.2026

Crossfit

AMRAP 20:
Handstand walk (9.1 m)
250-m row
3 L-sit ring muscle-ups
250-m row
– L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead; the rep finishes when the arms are fully locked out with extension of the elbow.

Hyrox 

5 Rounds:
1 min On / 1 min Off
8/10 cal. Ski 
-Max burpee box jumps (20'/24')
-Sprint effort!!

Rest 2 min. 

5 Rounds:
1 min On / 1 min Off
8/10 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 

Freitag, 11.09.2026

Crossfit

Heavy-Day
7 sets for load:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Increase load each set.

3 reps of the complex:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Choose your own load.
– Hands must stay on the bar for all 3 reps.
– You do not get to retry if you fail.

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: 10/12 cal. Ski
Min2: 10 Burpee Broad Jumps
Min3: 10/12 cal. Row

ATHX-Hybrid

On a 12 min. Clock
Build to a 2 RM Deadlift 

AMRAPx8
100m. Sandbag Carry (bearhug)(30/50kg)
15 Sandbag Squats
200m. Run

Rest 2 min. 

AMRAPx8
10 KB-Swings (16/24kg)
15 Goblet Hold Lunges 
200m. Row

Weightlifting

Samstag, 12.09.2026 

Crossfit

Pre-workout skill
On a 6:00 clock:
Establish a max-duration freestanding handstand hold

7 rounds for time:
7 thrusters (29/43 kg)
7 sumo deadlift high pulls (29/43 kg)
7 handstand push-ups

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. Ski
10 Rope Climbs
40 sync. American KB-Swings (16/24kg)
40 sync. Burpees 

ATHX-Hybrid

On a 12 min. Clock
5x3 Front Squats @RPE 8-9
-Build in load over sets.

AMRAPx20
10 Burpee Box Jump Overs (20'/24')
20 Wall-Balls (6/9kg)
25 Medball Sit-Ups
400m. Row
10 Burpees over rower
20 DB-Front Squats (2x10/2x15kg)
25 Tuck-Ups
400m. Ski 

Sonntag, 06.09.2026

Calorie Burning Sunday

On a 60 min. Clock

Buy in:
100 cal. Row
100 cal. Ski
100 cal. Bike

AMRAP in remaining time:
20 Lanes Walking Lunges (10/20kg)
50 Butterfly Sit-Ups
400m. Run
20 Strict Pull-Ups
50 Burpees
400m. Run 

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 

Crossfit

On a 15:00 clock:
100 burpees
Max shuttle box jump-overs in the remaining time (51/61 cm)
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
– Mark two lines 10 ft apart and place the box in the middle.
– 1 rep = start standing behind the first marked line, move to it, jump over the box, move past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.
– If you have a weight vest, use it.

Partner wall squat hold challenge:
– Partner sit against a wall, with hamstrings parallel to the ground.
– Place a foam roller across the quads of both partners.
– As soon as one athlete places their hands on the floor or the foam roller falls off, the team is out of the race.