Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 29.09.2025
CrossFit
Pre-workout strength
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build to a moderate load, but only as quality mechanics allow.
Fran:
21-15-9 reps for time:
Thrusters (29/43 kg)
Pull-ups
Cardio
EMOMx35
Min1: 6-8 DB Devil Presses (2x15/2x22,5kg)
Min2: 45 sec. Max cal. Ski
Min3: 45 sec. Max m. OH-Walking Lunges (2x15/2x22,5kg)
Min4: 45 sec. Max Cal. Row
Min5: Rest
Dienstag, 30.09.2025
Crossfit
For time:
80 alternating DB snatches (15/22.5 kg)
80 sit-ups
80 lateral burpees over the DB
800-m run
Cardio
Every 4 min x 3
400m. Row
10 Weighted Burpee Box Step-Ups (2x10/2x15kg)
Max cal. Bike
Rest 1 min between rounds.
Rest 2 min.
Every 4 min x 3
40 Wall-Balls (6/9kg)
20 KB-Deadlifts (2x16/2x24kg)
Max cal. Ski
Rest 1 min between rounds.
Mittwoch, 01.10.2025
Crossfit
Heavy-Day
For load:
Deadlift
3-3-3-3-3
Post-wod:
AMRAPx10
10 Box Jump Overs (20'/24')
10 Double DB-Snatches (2x10/2x15kg)
10 cal. Row
Cardio
AMRAPx15
25 cal. Ski
2 Wall-Walks
25 American KB-Swings (16/24kg)
2 Wall-Walks
25 Goblet Squats (16/24kg)
Rest 3 min.
AMRAPx15
25 cal. Bike
2 Medball Burpees
25 Box Jump Overs (20'/24')
2 Medball Burpees
25 Medball Clusters (6/9kg)
Donnerstag, 02.10.2025
Crossfit
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (34/52 kg)
Handstand push-ups
Post-workout accessory
3 sets:
5 KB windmills/arm
5 KB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.
Cardio
AMRAPx30
50 cal. Bike/Ski
30 Deadlifts (30/40kg)
15 Push-Ups
30 Bent Over Row (30/40kg)
15 V-Ups
30 Front Squats (30/40kg)
15 Butterfly Sit-Ups
Freitag, 03.10.2025
TEAM-WOD
AMRAPx35
Teams of 2 YGIG
200 Double Unders
60 cal. Bike / Ski
60 Box Jump Overs (20'/24')
200 Double Unders
60 Pull-Ups
60 alt. DB-Snatches (15/22,5kg)
Samstag, 04.10.2025
Crossfit
16 rounds with a partner:
9/12-cal row
10 burpees
8 power cleans (45/55kg)
– Partners alternate rounds for 8 rounds each.
TC:32min.
Cardio
EMOMx40
Min1: 3-5 Wall-Walks
Min2: 45 sec. Max cal. Ski
Min3: 10-15 Toes to bar
Min4: 45 sec. Max cal. Row
Min5: Rest
Sonntag, 05.10.2025
Crossfit
Pre-workout practice
8 sets:
:20 double-unders
:10 rest
– Advanced athletes can try triple-unders or use a weighted rope.
5 x AMRAP 3:
60 double-unders
5 ring muscle-ups
– Rest 1:00 between AMRAPs.
– Pick up where you left off.
Long Distance
AMRAPx60
With a partner
20 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Switch partner after a full round.
20 Rounds:
5 cal. Row
10 Goblet Squats (16/24kg)
15 KB-Swings
-Switch partner after a full round.
20 Rounds:
5 Burpees
10 cal. Bike
15 Box Jump overs (20'/24')
-Switch partner after a full round.
Montag, 29.09.2025
CrossFit
On a 17:00 clock:
For time:
1,600-m run / row
In the time remaining:
Find a 3-rep-max shoulder press
Post-workout strength
Every 2:30 x 3 sets:
:30 max-rep DB bench presses
– Use a challenging load for :30 seconds of continuous movement.
Hyrox
AMRAPx16
800m. Run
200m. Farmers Carry (2x16/2x24kg)
40 Wall-Balls (6/9kg)
Rest 3 min.
AMRAPx16
800m. Run
2 Lanes Sled Pull (50/75kg)
40 alt. Lunges (10/20kg)
Dienstag, 30.09.2025
Crossfit
5 rounds for time:
12/15-cal bike
10 box jumps (61/76 cm)
3 rope climbs (4.6/4.6 m)
Post-workout accessory
3 rounds:
:30 Russian twists
:30 Superman hold
Cardio
AMRAPx15
20 Weighted Box Step Overs (16/24kg)(20'/24')
20 KB-Swings (16/24kg)
20 Box Jump overs (20'/24')
20 cal. Bike
Rest 3 min.
AMRAPx15
20 alt. DB-Snatches (15/22,5kg)
20 Mountain Climbers
20 alt. Seated Strict DB-Press (15/22,5kg)
20 cal. Ski
Mittwoch, 01.10.2025
Crossfit
AMRAP 10:
Double-DB front-rack walking lunges (15.2 m) (15/22.5 kg)
25 AbMat sit-ups
5 single-DB weighted pull-ups (15/22.5 kg)
Post-workout accessory
Every 2:00 for 4 sets:
6 bent-over barbell rows
Hyrox
AMRAPx10
4 Lanes Walking Lunges (20/30kg)
20 Sandbag Back squats (20/30kg)
200m. Run
Rest 2 min.
AMRAPx10
2 Lanes Sled Push (50kg)
20 Jumping Air Squats
200m. Run
Rest 2 min.
AMRAPx10
2 Lanes Burpee Broad Jumps
20 KB-Deadlifts (2x16/2x24kg)
200m. Farmers Carry
Donnerstag, 02.10.2025
Crossfit
For time:
50 double-unders
50 burpees
50 double-unders
40/50-cal row
50 double-unders
50 toes-to-bar
50 double-unders
50 Russian KB swings (16/24 kg)
50 double-unders
Cardio
AMRAPx33
2 Rounds:
500m. Row
15 Crunches On Rower
10 Burpees Over Rower
2 Rounds:
400m. Run
15 DB-Hang Clean & Jerk (15/22,5kg)
10 Russian twist w. DB
2 Rounds:
500m. Ski
15 Extreme Mountain Climbers
10 Up & Down Plank
Freitag, 03.10.2025
TEAM-WOD
AMRAPx35
Teams of 2 YGIG
50 cal. Bike
100 Partner Wall-Balls (6/9kg)
100 Toes to bar
10 Sync. Burpees
50 cal. Ski
100 Box Jump Overs (20'/24')
100 alt. OH-Reverse Lunges (6/9kg)
10 Sync. Burpees
Samstag, 04.10.2025
Crossfit
AMRAP 20 with a partner:
24 box jump-overs (51/61 cm)
24 power snatches (29/43 kg)
24 overhead squats (29/43 kg)
24 toes-to-bar
24-cal bike
– Step down from the box.
Cardio
AMRAPx10
200m. Run
10 DB-Thrusters (2x10/2x15kg)
10 Renegade Rows
Rest 2 min.
AMRAPx10
20 KB-Swings (20/32kg)
10 Lanes Shutlle Runs
10 Push-Ups
Rest 2 min.
AMRAPx10
200m. Row
10 KB-Deadlifts (2x16/2x24kg)
10 OH-Lunges (2x16/2x24kg)
Sonntag, 05.10.2025
Crossfit
Post-workout skill work
3 sets:
Bottom-up KB carry/side (15.2 m)
25 crossovers
10 pass-throughs with a jump rope
10 rounds for time:
10 C2B/Pull-Ups
7/10-cal on any machine
Long Distance
On a 60min. Clock
With a partner
200 cal. Bike
12 Rounds:
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Shoulder to OH
-Switch partner after a full round.
200 cal. Ski
12 Rounds:
12 alt. DB-Snatches (15/22,5kg)
9 Goblet Squats
6 DB-Push Press
-Switch partner after a full round.
Hyrox Performance
In Season - Strength4 sets20 back squats @ RPE 820 sandbag reverse lunges @ comp. weight20 wall balls @ comp. weight
rest 1:30 btw sets
In Season - Conditioning3 setsin a 3min window
250m ski10 BBJmax. DB devils presses @ 2 x 10/15kg
rest 2min btw sets
3 setsin a 3min window
400m runmax. meter row
rest 2min btw sets