Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 28.09.2026
Crossfit
Open 25.3
For time:
5 wall walks
50-cal. row
5 wall walks
25 deadlifts (70/102 kg)
5 wall walks
25 cleans (38/61 kg)
5 wall walks
25 snatches (29/43 kg)
5 wall walks
50-cal. row
Time cap: 20 minutes
ATHX-Hybrid
EMOMx5
2 Strict Press @RPE 8-9
Rest 2 min.
EMOMx5
10-12 Wall Facing Handstand Shoulder Taps / 24 Plank Shoulder taps
AMRAPx7
10 cal. Ski
10 V-Ups
10 KB Hang Snatches (16/24kg)
Rest 2 min.
AMRAPx7
10 cal. Bike
10 Hollow Rocks
10 Dual DB-Hang Clean & Jerk (15/22,5kg)
Cardio
AMRAPx15
2-4-6-8-..
Medball Clusters (6/9kg)
Weighted Box Step Overs (20'/24')(6/9kg)
cal. Bike
-After each round perform 5 Burpee Box Jump Overs
Rest 3 min.
AMRAPx15
2-4-6-8-..
Toes to bar
Burpee to target
cal. Ski
-After each round perform 20 Double Unders / Single Unders
Dienstag, 29.09.2026
Crossfit
For time:
2,400-m run / row / ski
then…
5 rounds:
15 push-ups
15 toes-to-bars
Time Cap: 23 minutes.
Post-workout
3 sets:
Max unbroken pull-ups
ATHX-Hybrid
Every 2 min x 6 alt. Sets
1) 5 Front Squats @RPE 8
2) 10m. Barbell OH-Walking Lunges @RPE 7
Every 4 min x 4
Sprint
12/14 cal. Bike
8 Thrusters (30/40kg)
12 Burpees Over bar
Goal: Sub 2:30.
Mittwoch, 30.09.2026
Crossfit
Pre-workout
EMOM 6:
1-3 reps of chosen rope climb skill
AMRAP 20:
20/25-cal bike
15 box jumps (51/61 cm)
3 rope climbs (4.6/4.6 m)
– Step down from the box.
ATHX-Hybrid
EMOMx5
8-12 Dual DB Seated Z Press @AHAP
Rest 2 min.
EMOMx5
8-12 KB-Gorilla Rows (Hold the KB above the ground) @AHAP
AMRAPx16
200m. Run / Row / Ski
25 alt. DB-Snatches (15/22,5kg)
15 Push-Ups
200m. Run
25 KB-Swings (16/24kg)
15 Down & Ups
Cardio
AMRAPx30
2 Rounds:
500m. Row
10 Burpees over rower
10 Dual DB-Push Press (2x10/2x15kg)
Rest 1 min.
2 Rounds:
500m. Ski
10 Pull-Ups
10 Shoulder Taps
Rest 1 min.
2 Rounds:
500m. Bike
10 Burpee Box Jump Overs (20'/24')
10 Butterfly Sit-Ups
Rest 1 min.
Donnerstag, 01.10.2026
Crossfit
Pre-workout
5 sets, building in load:
Snatch pull + power snatch + hang power snatch
For time:
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (34/52 kg)
Time Cap: 11 minutes.
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
Freitag, 02.10.2026
Crossfit
Pre-workout
Every 2:00 for 5 sets:
5 deadlifts
3 rounds for time of:
50 double-unders
12 deadlifts (70/102 kg)
Right into…
800-m run / row
Time Cap: 12 min.
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.
ATHX-Hybrid
E2MOMx6
5 Tempo Back Squats 3-3-1 @RPE 7-8
-Use the same load across all sets.
AMRAPx8
20 cal. Row
10 High Box Jumps (24'/30')
Rest 2 min.
AMRAPx7
20 cal. Bike
10 Dual KB Front Rack Squats (2x16/2x24kg)
Weightlifting
Samstag, 03.10.2026
Crossfit
Pre-workout
On a 10:00 clock:
1 power clean
1 hang power clean
– Build to a heavy set.
8 rounds for time:
5 box jumps (61/76 cm)
3 power cleans (56/84 kg)
Time Cap: 12 minutes.
Long Distance
AMRAPx60
Teams of 2
400m. Run (Together)
1000m. Ski (ygig)
2000m. Bike (ygig)
10 Rounds:
3 Power Cleans (45/55kg)
3 Front Squats
3 Burpees over bar
-Switch partner after a full round.
400m. Run (Together)
1000m. Ski (ygig)
2000m. Bike (ygig)
10 Rounds:
3 Pull-Ups
3 Toes to bar
3 Wall-Walks
-Switch partner after a full round.
ATHX-Hybrid
E2MOMx5
8 Bent Over Row @RPE 9
+ 5 Strict Pull-Ups
AMRAPx20
20 KB-Deadlifts (2x16/2x24kg)
20 Dual KB-Hang Cleans
40 cal. Row
20 Wall-Balls (6/9kg)
20 Butterfly Sit-Ups (6/9kg)
40 cal. Bike
Sonntag, 04.10.2026
Calorie Burning Sunday
AMRAPx60
1000m. Run / Row
60 cal. Bike
40m. Walking Lunges (2x10/2x15kg)
60 cal. Ski
40 Burpee Broad Jumps
1000m. Run / Row
60 cal. Bike
40 Dual Thrusters (2x10/2x15kg)
60 cal. Ski
40 DB Devil Presses (2x10/2x15kg)
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
For time with a partner:
60 synchronized AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 synchronized strict knees-to-elbows
42/60 calories
– Use any machine for calories.
Time Cap: 25 minutes.
Montag, 28.09.2026
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.
Hyrox
EMOMx8
Min1: 8/8 KB-Split Squats (2x16/2x24kg)
Min2: :40 sec. KB OH-March (2x16/2x24kg)
Rest 2 min.
EMOMx8
Min1: 16 Weighted Box Step Ups (2x15/2x22,5kg)
Min2: :20/:20 Side Plank
Rest 2 min.
AMRAPx15
400m. Run
200m. Ski
10 Burpee Box Jumps (20'/24')
400m. Run
200m. Row
20 Wall-Balls (6/9kg)
Dienstag, 29.09.2026
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
E2MOMx5
8 Bent over row @RPE 8
+ 5 Weighted Push Ups @AHAP
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
Mittwoch, 30.09.2026
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.
Hyrox
EMOMx35
Min1: :40 sec. max m. Sled Push (75kg)
Min2: 10/12 cal. Ski
Min3: 20 Wall-Balls (6/9kg)
Min4: 10/12 cal. Row
Min5: 10-12 Burpee Broad Jumps
Donnerstag, 01.10.2026
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
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
Weightlifting
Skill: Snatch
Primer:
3 Sets
2 Snatch Deadlifts
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low Hang Squat Snatch
Into:
10 Banded Pogo Jumps
4 Broad Jumps
E2MOMx8
1.1.1 Hang Squat Snatch
-Start at 60% and build in load.
OH-Squats
-Bulild up to 1 RM OH-Squat
Then:
3x3 OH-Squats @75 %
Freitag, 02.10.2026
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
Try to finish this:
100 Wall-Balls (6/9kg)
100 Burpee Broad Jumps
100 alt. Lunges (10/20kg)
100 Box Jump overs (20'/24')
Twist:
Every 3 min. Peform 10/12 cal. Row + Ski
-Both athletes work at the same time.
Time Cap: 39min.
Samstag, 03.10.2026
Hyrox
AMRAPx32
800m. Run
2 Lanes Sled Pull (50kg)
400m. Ski
2 Lanes Burpee Broad Jumps
800m. Run
40 Wall-Balls (6/9kg)
400m. Row
2 Lanes Burpee Broad Jumps
Crossfit
AMRAPx15
Teams of 2 ygig
8 Rope Climbs
20 Dual DB Devil Presses (2x15/2x22,5kg)
100 Double Unders
Rest 3 min.
AMRAPx15
8 Muscle Ups / C2B / Pull-Ups
20 Hang Power Snatches (35/45kg)
400m. Run (Together)
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
Sonntag, 04.10.2026
Cardio
EMOMx36
Min1: 10-12 Toes to bar
Min2: 12/14 cal. Bike
Min3: 12-14 Dual DB-Floor Press (2x15/2x22,5kg)
Min4: 10/12 cal. Ski
Min5: 8-10 Dual DB Devil Press (2x15/2x22,5kg)
Min6: Rest
Long Distance
AMRAPx60
Teams of 2
YGIG:
1000m. Ski
1000m. Row
2000m. Bike
10 Rounds:
1 Lane Sled Push (75kg)
10 alt. DB-Snatches (15/22,5kg)
-Switch partner after a full round.
YGIG:
1000m. Ski
1000m. Row
2000m. Bike
10 Rounds:
10 American KB-Swings (16/24kg)
10 KB-Shoulder to OH
-Switch partner after a full round.
YGIG:
1000m. Ski
1000m. Row
2000m. Bike
10 Rounds:
10 Toes to bar
10 Burpees to target
-Switch partner after a full round.
Hyrox Performance