Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 21.09.2026
Crossfit
20 rounds for time of:
21 double-unders
7 burpees
– At 0:00 and 10:00, complete a 500-m row.
Time Cap: 23 min.
ATHX-Hybrid
E2MOMx5
6 Bench Press @RPE 8
-Use the same load across all sets.
EMOMx20
Min1: 12/14 cal. Row
Min2: 6/6 DB Renegade Rows (15/22,5kg)
Min3: 12/14 cal. Bike
Min4: 20 Dual KB Deadlifts (2x16/2x24kg)
Min5: 10-12 Burpees over line
Cardio
AMRAPx30
5 Wall-Walks
25 Wall-Balls (6/9kg)
25 Handrelease Push-Ups
40 cal. Echo Bike
5 Burpee Box Jump Overs (20'/24')
25 alt. DB-Snatches (15/22,5kg)
25 Russian Twist w. Medball (6/9kg)
40 cal. Standing Bike
Dienstag, 22.09.2026
Crossfit
Heavy-Day
Pre-workout build-up
Every 2:00 x 4 sets:
5 push jerks
50-m run / 100m. Row
– Increase load and pace with each set.
– Final build-up set should be slightly lower than the first anticipated workout weight.
Every 5:00 x 5 sets:
5 push jerks
:30 rest
100-m run / 200m. Row
– Score is heaviest load lifted and slowest run effort.
ATHX-Hybrid
Every 2 min x 6 alt. Sets
1) 8 Zombie Squats @RPE 9
2) 30 m. Dual DB OH-Walk @AHAP
AMRAPx7
50 Double Unders / Single Unders
20 American KB-Swings (16/24kg)
10 cal. Ski
Rest 2 min.
AMRAPx7
25 Mountain Climbers
20 Ring Rows
10 cal. Row
Mittwoch, 23.09.2026
Crossfit
Skill:
10 min. Pull-up / C2B / Bar muscle up practice
2 Rounds:
AMRAPx4
50 Double Unders / Single Unders
5 Wall-Walks
5 Pull-Ups / C2B / Bar muscle ups
Rest 2 min.
AMRAPx4
12/14 cal. Bike
5 Dual DB-Devil Presses (2x15/2x22,5kg)
10m. Handstand Walk / Bear walk
Rest 2 min.
ATHX-Hybrid
E2MOMx5
3 Strict Press + 5 Push Press @RPE 7-8
-Build in load across sets.
EMOMx20
Min1: 10/12 cal. Ski
Min2: :45 sec. Sandbag Hold (Bearhug) (30/50kg)
Min3: 10/12 cal. Row
Min4: 3-5 Wall-Walks
Cardio
EMOMx36
Min1: 10-12 Toes to bar
Min2: 12/14 cal. Bike
Min3: 12-14 Dual DB-Bench Press (2x15/2x22,5kg)
Min4: 10/12 cal. Ski
Min5: 8-10 Dual DB Devil Press (2x15/2x22,5kg)
Min6: Rest
Donnerstag, 24.09.2026
Crossfit
4 rounds for time of:
25 deadlifts (56/84 kg)
25 push-ups
Time Cap: 15 min.
Post-workout accessory
3 sets:
12 feet elevated ring rows
Hyrox
2 Rounds of:
AMRAPx5
40 Wall-Balls (6/9kg)
-Max cal. Bike in remaining time.
Rest 2 min.
AMRAPx5
5 Lanes Burpee Broad Jumps
-Max cal. Ski in remaining time.
Rest 2 min.
AMRAPx5
200m. Farmers Carry (2x16/2x24kg)
-Max cal. Row in remaining time.
Rest 2 min.
Freitag, 25.09.2026
Crossfit
Pre workout strength:
For load:
5x5 Front Squats
-Build up to a hevay set of 5.
WOD:
Temas of 2
5 Rounds for time:
12 Sync Deadlifts (45/55kg)
25 C2B (Split as you like)
8 Sync. Front Squats (45/55kg)
50 Double Unders (After eachother)
Time Cap: 16 min.
Hyrox
AMRAPx10
100m. KB-Front Rack Carry (2x16/2x24kg)
20 KB-Swings
20 KB-Lunges (2x16/2x24kg)
Rest 2 min.
AMRAPx10
400m. Run
1 Lane Sled Push (75kg)
10 Burpee Broad Jumps
Rest 2 min.
AMRAPx10
400m. Row
20 Weighted Box Step-Overs (2x10/2x15kg)
20 DB Thrusters
ATHX-Hybrid
Every 2 min x 6 alt. Sets
1) 10 Deadlifts @RPE 9
2) 10 alt. Back Rack Reverse Lunges @RPE 8
AMRAPx7
12 cal. Ski
12 Deadlifts (40/50kg)
12 Burpees over bar
Rest 2 min.
AMRAPx7
12 cal. Bike
12 OH-Reverse Lunges (15/22,5kg)
12 Burpees over DB
Weightlifting
Samstag, 26.09.2026
Crossfit
Morrison
50-40-30-20-10 reps for time:
Wall-ball shots (6/9 kg) (2.7/3 m)
Box jumps (51/61 cm)
KB swings (16/24 kg)
– Step down from the box.
Time Cap: 25 min.
Long Distance
AMRAPx28
10 Rope Climbs
400m. Farmers Carry (2x16/2x24kg)
100 Dual KB-Deadlifts
100 American KB-Swings (16/24kg)
100 KB-Gorilla Rows
100 cal. Bike
Rest 4 min.
AMRAPx28
10 Bar muscle ups
400m. Sandbag Carry (30/50kg)
100 Sandbag over Shoulder
100 Burpee pull-ups
100 Butterfly Sit-Ups
100 cal. Ski
ATHX-Hybrid
E2MOMx6
For Load:
5 Back Squats
-Work up to a heavy set of 5
AMRAPx8
10 cal. Row
10 Box Jump Overs (20'/24')
10 alt. DB-Snatches (15/22,5kg)
Rest 2 min.
AMRAPx8
10 cal. Bike
10 Push-Ups
10 Burpee Broad Jumps
Sonntag, 27.09.2026
Calorie Burning Sunday
AMRAPx30
Max m. erg of your choice
-Every 5 min. with start on 00:00 perform:
10 alt. DB-Snatches (15/22,5kg)
10 Toes to bar
10 Single Arm DB-Devil Presses (15/22,5kg)
10 Butterfly Sit-Ups
Rest 3 min.
AMRAPx30
Max m. erg of your choice
-Every 5 min. with start on 00:00 Perform:
10 Burpee Box Jump Overs (20'/24')
10 Pull-Ups
10 KB-Swings (16/24kg)
10 KB-Hang Snatches
Hyrox
Teams of 2 YGIG
5 Rounds for time:
400m. Run (Together)
30 Burpee Box Jump Overs (20'/24')
30 alt. Dual DB Front Rack Lunges (2x10/x2x15kg)
400m. Ski
Time Cap: 40 min.
Crossfit
The Chief
5 rounds of AMRAP 3:
3 power cleans (43/61 kg)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
Montag, 21.09.2026
Crossfit
For time:
400/500-m row
30 power cleans (43/61 kg)
5 rope climbs (4.6/4.6 m)
800/1,000-m row
5 rope climbs (4.6/4.6 m)
30 power cleans (43/61 kg)
400/500-m row
Time Cap: 20 min.
Hyrox
Every 3 minx3
10/12 cal. Ski
10 DB-Deadlifts (2x15/2x22,5kg)
8 Burpee Box Jumps (20'/24')
-Goal sub 2:00.
Rest 2 min.
Every 3 minx3
10/12 cal. Row
10 alt. Goblet Hold-Lunges (16/24kg)
8 Burpee Broad Jumps
-Goal sub 2:00
Rest 2 min.
AMRAPx10
Teams of 2
P1: 200m. Run
P2: Max m. Standing Bike
Dienstag, 22.09.2026
Crossfit
AMRAP 25 with a partner:
1 deadlift (102/143 kg)
1 bar muscle-up
1 burpee over bar
2 deadlifts
2 bar muscle-ups
2 burpees over bar
3 deadlifts
3 bar muscle-ups
3 burpees over bar
– Continue to add one rep each round.
– Partners can split reps any way.
ATHX-Hybrid
E2MOMx5
5 Push-Press
-Work up to a hevay set of 5.
AMRAPx7
500m. Bike
15 American KB-Swings (16/24kg)
5 Wall-Walks
Rest 2 min.
AMRAPx7
200m. Ski
15 Dual DB-Push Press (2x10/2x15kg)
5 DB Devil Presses
Mittwoch, 23.09.2026
Crossfit
Part A:
On a 15:00 clock:
10 shuttle runs
15 clean and jerks (43/61 kg)
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
Hyrox
EMOMx10
Min1: 12 Dual DB Front Rack Lunges @AHAP
Min2: :45 sec. Wall-Sit (10/15kg)
Rest 2 min.
EMOMx10
Min1: 12 Dual KB-Squats in front rack hold @AHAP
Min2: :45 sec. Farmers Hold @AHAP
Rest 2 min.
AMRAPx10
For time:
200m. Run
8/10 cal. Ski
8/10 cal. Row
-Rest :30 sec. between rounds.
Donnerstag, 24.09.2026
Cardio
AMRAPx15
1000m. Ski
25 Box Jump Overs (20'/24')
25 Butterfly Sit-Ups
25 OH-Reverse Lunges (10/15kg)
Rest 3 min.
AMRAPx15
2000m. Bike
25 Deadlifts (30/40kg)
25 Front Squats
25 Lateral Burpees over bar
ATHX-Hybrid
Every 2 min. x 6 alt. sets
1)5.5 Deadlifts @RPE 9
2) Cluster set 2.2.2 Strict Pull-Ups (Weighted if possible)
AMRAPx7
15 DB-Floor Presses (2x15/2x22,5kg)
10 Push-Ups
5 Burpees over DB
Rest 2 min.
AMRAPx7
15KB-Gorilla Rows (16/24kg)
10 cal. Bike
5 Burpee Pull-Ups / Burpee to target
Weightlifting
Skill: Split Jerk
Primer:
3 Sets:
10 Strict Press in Split Stand
5 Behind the Neck Split Jerks
Every 90 sec. x 8
1 Power Clean
3 Paused Split Jerks (3 sec pause in catch)
-Build in load.
Every 90 sec. x 8
1 Clean & Jerk
-Build up to a heavy single.
Freitag, 25.09.2026
Crossfit
Pre-workout build-up
Overhead squat
3-3-3-3-3
– Build to heavier than workout loading.
21-15-9 reps for time of:
Strict pull-ups (scaling option: banded pull-ups / ring-rows)
Overhead squats (43/61 kg)
Time Cap: 8 min.
Hyrox
AMRAPx40
Teams of 2
20 Lanes Walking Lunges (10/20kg)(YGIG)
10 Rounds:
10 Wall-Balls (6/9kg)
8/10 cal. Bike
-Switch partner after a full round.
20 Lanes Sled Push (50kg)(YGIG)
10 Rounds:
10 Burpee Broad Jumps
8/10 cal. Ski
-Switch partner after a full round.
Samstag, 26.09.2026
Hyrox
AMRAPx10
2 Lanes Sled Pull (50kg)
400m. Ski
200m. Run
Rest 2 min.
AMRAPx10
2 Lanes Burpee Broad Jumps
400m. Row
200m. Run
Rest 2 min.
AMRAPx10
25 Wall-Balls (6/9kg)
25 alt. OH-Lunges (6/9kg)
25 Handrelease Push-ups
Crossfit
AMRAPx10
Teams of 2 YGIG
40 cal. Ski
40 Power Snatches (30/40kg)
40 OH-Squats
Rest 3 min.
AMRAPx10
Teams of 2 YGIG
40 cal. Bike
40 Chest to bar
40 Toes to bar
Rest 3 min.
AMRAPx10
Teams of 2 YGIG
40 cal. Row
40 Power Cleans (35/50kg)
40 Front Squats
ATHX-Hybrid
Every 2 min x 6 alt. Sets
1) 8 Zombie Squats @RPE 9
2) 30 m. Dual DB OH-Walk @AHAP
AMRAPx7
50 Double Unders / Single Unders
20 American KB-Swings (16/24kg)
10 cal. Ski
Rest 2 min.
AMRAPx7
25 Mountain Climbers
20 Ring Rows
10 cal. Row
Sonntag, 27.09.2026
Cardio
AMRAPx10
200m. Run
10 Sandbag over shoulder (30/50kg)
10 Burpees over sandbag
Rest 2 min.
AMRAPx10
500m. Bike
10 alt. DB-Snatches (15/22,5kg)
10 Toes to bar
Rest 2 min.
AMRAPx10
200m. Row
10 KB-Swings (16/24kg)
10 Burpees over rower
Long Distance
AMRAPx60
Teams of 2
20 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air-Squats
-Switch partner after a full round.
20 Rounds:
12 Dual DB-Deadlifts (2x15/2x22,5kg)
9 Dual DB Cleans
6 Dual DB Shoulder to OH
-Switch partner after a full round.
20 Rounds:
6/8 cal. Bike
6/8 cal. Row
6/8 cal. Ski
-Switch partner after a full round.
Hyrox Performance
AMRAP 40
500m row
40m BBJ
400m run
500m ski
200m farmers carry
400m run
1k bike
40 wall balls
400m run
rest 5min
Teams of 2
AMRAP 10
10 box jump overs
2 lanes walking lunges (2 x 10/15kg DBs)