Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 05.10.2026
Crossfit
EMOM 6:
3 hang power cleans
– Build in load to heavier than workout weight.
Every 2:00 for 5 sets:
16/20-cal row
Max hang power cleans (34/52 kg)
– Rest 2:00 between sets.
ATHX-Hybrid
EMOMx5
8 Back Rack weighted box step ups @RPE 7-8
Rest 2 min.
EMOMx5
12 KB Goblet Hold Cyclist Squats @RPE 9
AMRAPx7
10/12 cal. Bike
10 Burpee Box Jump Overs (20'/24')
10 Wall-Balls (6/9kg)
Rest 2 min.
AMRAPx7
200m. Run
10 Goblet Hold Lunges (16/24kg)
10 Hollow Rocks
Cardio
AMRAPx15
15 Hang Power Cleans (30/40kg)
15 Handrelease push ups
15 Front Squats (30/40kg)
15 Butterfly Sit-Ups
15 Thrusters (30/40kg)
15 Mountain Climbers
Rest 2 min.
Every 3 min x 3
Sprint
500m. Ski
-Rest remaining time
Rest 2 min.
Every 3 min x 3
Sprint
500m. Row
-Rest remaining time
Dienstag, 06.10.2026
Crossfit
10 rounds for time:
10 toes-to-bars
10 burpees to a target
– Burpee target is 6 inches above the fingertips with arms overhead.
Time Cap: 18 minutes.
Post-workout
For time:
800-m run / 1000m. row
ATHX-Hybrid
Every 2 min x 6 alt. Sets
1) 8-10 Seated Behind the neck strict press @RPE 7-8
2) :30-:45 sec. Wall Facing Handstand Hold
AMRAPx8
200m. Ski
20 alt. DB-Snatches (15/22,5kg)
10 Single Arm DB-Devil Presses
Rest 2 min.
AMRAPx8
200m. Row
20 American KB-Swings (16/24kg)
10 Toe Touches
Mittwoch, 07.10.2026
Crossfit
Heavy-Day
On a 20:00 clock:
Build to a 3-rep-max front squat
Post-workout skill
3 sets:
20 weighted single-leg squats
Or
20 alternating weighted reverse lunges
– Rest 1:30 between sets.
– Use one or two dumbbells to add loading.
ATHX-Hybrid
Every 2 min x 6 alt. Sets
1) 8-10 Bent Over Rows @RPE 9
2) 5 Strict Pull-Ups+5 Push-Ups / Weighted if possible
EMOMx20
Min1: 10/12 cal. Row
Min2: 10-12 Renegade Rows (2x15/2x22,5kg)
Min3: 10/12 cal. Bike
Min4: 8-10 DB-Devil Presses (2x15/2x22,5kg)
Cardio
AMRAPx15
2 Lanes Sled Push (50kg)
20 Box Jumps (20'/24')
20 Single Leg V-Ups
20 cal. Bike
Rest 3 min.
AMRAPx15
2 Lanes OH-Walking Lunges (10/15kg)
20 Plate Ground to OH
20 Burpees to plate
20 Hanging Knee Raises
20 cal. Ski
Donnerstag, 08.10.2026
Crossfit
AMRAP 16:
3 bar muscle ups
6 shuttle runs
12 chest-to-bar pull-ups
24 double-DB step-ups (15/22.5 kg) (51/61 cm)
48 double unders
– 1 shuttle is 25 ft down and back.
Post-workout accessory
3 sets:
10 hip extensions or plate good mornings
10 banded pull-aparts
Hyrox
EMOMx8
Min1: 8/8 KB-Split Squats (2x12/2x16kg)
Min2: :40 sec. KB OH-March (2x12/2x16kg)
Rest 2 min.
EMOMx8
Min1: 16 Weighted Box Step Ups (2x10/2x15kg)
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)
Freitag, 09.10.2026
Crossfit
Diane
21-15-9 reps for time:
Deadlifts (70/102 kg)
Handstand push-ups
Time Cap: 10 minutes.
Post-workout core
4 sets:
:30 Superman hold
:30 rest
Hyrox
EMOMx36
Min1: :40 sec. max m. Sled Push (75kg)
Min2: 8/10 cal. Ski
Min3: 20 Wall-Balls (6/9kg)
Min4: 8/10 cal. Row
Min5: 10-12 Burpee Broad Jumps
Min6: Rest 🙂
ATHX-Hybrid
Every 2:30x5
4 Front Squats @RPE 8
Directly into:
12 Fast Goblet Squats @16-24kg
AMRAPx18
200m. Run
400m. Row
10 Sandbag Squats (30/50kg)
200m. Run
400m. Ski
10 Burpee Broad Jumps
Weightlifting
Samstag, 10.10.2026
Crossfit Inhouse Challange 🙂
Sonntag, 11.10.2026
Calorie Burning Sunday
AMRAPx60
Teams of 2 YGIG
3000m. Row
60 Box Jump Overs (20'/24')
60 KB-Swings (16/24kg)
3000m. Ski
60 KB-Shoulder to OH (16/24kg)
60 Air Squats
3000m. Bike
60 Burpee Box Jump Overs (20'/24')
60 Handrelease Push-Ups
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
WYK
5 rounds for time:
5 front squats (70/102 kg)
5 rope climbs (4.6 m)
400-m run with a plate (10/20 kg)
– 30:00 time cap.
Montag, 05.10.2026
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
Hyrox
EMOMx6
Min1: 10-12 DB-Thrusters @AHAP
Min2: 8 DB-Devil Presses @AHAP
Rest 2 min.
EMOMx6
Min1: 12-16 OH-Walking Lunges (10/15kg)
Min2: 8-10 Burpee Broad Jumps
Sprints:
Every 3 minx3
500/600m. Ski
-Rest remaining time
Rest 2 min.
Every 3minx3
500/600m. Row
-Rest remaining time.
Dienstag, 06.10.2026
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. DB-OH-Walking Lunges @AHAP
Every 5 min x 4
Sprint
12/14 cal. Bike
8 Thrusters (30/40kg)
12 Burpees Over bar
Goal: Sub 2:30.
Mittwoch, 07.10.2026
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.
Hyrox
EMOMx10
Min1: 8/10 cal. Row
Min2: :45 sec. Farmers Hold (2x24/2x32kg)
Rest 2 min.
EMOMx10
Min1: 8/10 cal. Ski
Min2: :45 sec. Plate-OH Hold (10/15kg)
Rest 2 min.
AMRAPx10
For time:
400m. Run (AFAP!)
-Rest 1 min.
Donnerstag, 08.10.2026
Cardio
AMRAPx30
2 Rounds:
500m. Row
10 Burpees over rower
10 Dual DB-Push Press (2x10/2x15kg)
Rest 1 min.
2 Rounds:
500m. Bike
10 Pull-Ups
10 Shoulder Taps
Rest 1 min.
2 Rounds:
500m. Ski
10 Burpee Box Jump Overs (20'/24')
10 Butterfly Sit-Ups
Rest 1 min.
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-Swings (16/24kg)
Rest 2 min.
AMRAPx7
10 cal. Bike
10 Hollow Rocks
10 Dual DB-Hang Clean & Jerk (15/22,5kg)
Weightlifting
Skill: Power Clean
Primer:
3 sets:
6 Dual DB-Squat Jumps
6 Box Jumps with straight Legs
12 Banded Pogo Jumps
-Rest 1 min between sets.
Power Cleans:
Every 90 sec. x 10
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean
-Start at 60% and build in load.
Front Squats:
4x6 Front Squats @75%
-Rest 2 min.
Freitag, 09.10.2026
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
AMRAPx40
Teams of 2 YGIG
1000m. Run (Together)
4 Lanes Sled Push (75/125kg)
2000m. Echo Bike
1000m. Run
8 Lanes Walking Lunges (10/20kg)
1000m. Ski
Samstag, 10.10.2026
Hyrox
EMOMx36
Min1: 15 Wall-Balls (6/9kg)
Min2: 8/10 cal. Ski
Min3: 8 Burpee Box Jumps (20'/24')
Min4: 8/10 cal. Row
Min5: 10 DB-Thrusters (2x15/2x22,5kg)
Min6: Rest 🙂
Crossfit
Pre-workout
On a 10:00 clock:
1 power clean
1 hang power clean
– Build to a heavy set.
20 rounds for time with a partner
5 box jumps (61/76 cm)
3 power cleans (56/84 kg)
-Switch partner after a full round.
Time Cap: 22 minutes.
ATHX-Hybrid
E2MOMx6
5 Tempo Back Squats 3-3-1 @RPE 7-8
-Use the same load across all sets.
AMRAPx8
20 cal. Row
15 alt. DB-Snatches (15/22,5kg)
10 High Box Jumps (24'/30')
Rest 2 min.
AMRAPx7
20 cal. Bike
15 American KB-Swings (12/16kg)
10 Dual KB Front Rack Squats (2x12/2x16kg)
Sonntag, 11.10.2026
Cardio
AMRAPx35
400m. Run / Row
30 cal. Bike
40 Toes to bar
400m. Run / Row
30 cal. Ski
40 alt. DB Hang-Cleans (15/22,5kg)
400m. Run / Row
30 cal. Bike
40 Box Jump Overs (20'/24')
Long Distance
AMRAPx60
Teams of 2
400m. Run (Together)
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)
2000m. Bike (ygig)
10 Rounds:
3 Pull-Ups
3 Toes to bar
3 Wall-Walks
-Switch partner after a full round.
Hyrox Performance
On a 25min clock:
Buy in:
2k row
800m run
AMRAP in remaining time:
5 box jump overs @ 20/24"*
5 wall balls @ 6/9kg*
5 push ups*
*add one rep each round
rest 3min
On a 25min clock:
Buy in:
2k ski
800m run
AMRAP in remaining time:
5 KB swings @ 1 x comp. weight*
5 KB deadlifts*
5 butterfly sit-ups*
*add one rep each round