Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 12.10.2026
Crossfit
Pre-workout strength
Power snatch:
5-3-1-1-1
– Build to heavier than workout loading.
For time:
15 power snatches (47/70 kg)
15 DB thrusters (10/15 kg)
12 power snatches
15 DB thrusters
9 power snatches
15 DB thrusters
6 power snatches
15 DB thrusters
3 power snatches
15 DB thrusters
– Use two dumbbells.
Time Cap: 15 minutes.
ATHX-Hybrid
E2MOMx5
5 Push-Press @RPE 8
:20-30 sec. OH-Hold
AMRAPx18
250m. Ski
15 KB-Hang Snatches (16/24kg)
15 Pull-Ups
250m. Row
15 Dual DB Hang Cleans (15/22,5kg)
5 Wall-Walks
Cardio
- 5 Rounds:
:40 on / :20 Off
-Max cal. Echo Bike
Rest 1 min. - 5 Rounds:
:40 On / :20 Off
-Max Burpee Shuttle Runs
Rest 1 min. - 5 Rounds:
:40 On / :20 Off
-Max cal. Ski
Rest 1 min. - 5 Rounds:
:40 On / :20 Off
-Max Box Jump Overs (20'/24')
Rest 1 min. - 5 Rounds:
:40 On / :20 Off
-Max cal. Row
Dienstag, 13.10.2026
Crossfit
Skill: Handstand Push-Ups
5 rounds for time:
4 wall walks
8 chest-to-wall handstand push-ups
48 double-unders
Time Cap: 16 minutes.
ATHX-Hybrid
Every 2 min x 6 alt. Sets
1) 8 Deadlifts @RPE 8
2) 12 Back Rack Reverse Lunges @RPE 8
EMOMx16
Min1: 10/12 cal. Bike
Min2: 10-12 Weighted Box Step Ups (20'/24')(2x10/2x15kg)
Min3: 10/12 cal. Row
Min4: 8-10 Burpee Deadlifts (2x10/2x15kg)
Mittwoch, 14.10.2026
Crossfit
Pre-workout build-up
On an 8:00 clock:
Build to a heavy set of 3 squat cleans
– Build to workout weight.
On a 1:00 clock:
1 squat clean every :20
– 3 total reps; coach-led.
AMRAP 12:
15 pull-ups
3 squat cleans (75/111 kg)
ATHX-Hybrid
E2MOMx6
5 Back Squats
-Build up to a heavy set of 5.
AMRAPx20
15 Medball Clusters (6/9kg)
15 Butterfly Sit-Ups (6/9kg)
200m. Run / Row
1000m. Bike
15 DB-Walking Lunges (2x10/2x15kg)
15 Weighted Sit-Ups (10/15kg)
200m. Run
1000m. Bike
Cardio
AMRAPx10
3-6-9-..
cal. Ski
Double Unders / Single Unders
Rest 2 min.
AMRAPx10
3-6-9-..
Wall-Balls (6/9kg)
Toes to bar / Knee raises
Rest 2 min.
AMRAPx10
3-6-9-..
cal. Bike
KB-Hang Clean & Jerk (16/24kg)
Donnerstag, 15.10.2026
Crossfit
AMRAP 20:
4 strict ring dips
6 strict knees-to-elbows
8 sandbag bear hug carries (6.1 m) (100/150lb)
– Each 6.1-m carry is 1 rep.
Post-workout Tabata mash-up
8 sets:
:20 split squat hold (right)
:10 rest
:20 split squat hold (left)
:10 rest
Rest 1:00
1 set:
:30 max alternating jumping split squats
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.
Freitag, 16.10.2026
Crossfit
For load:
3-3-3-3-3
Overhead squat
Post-workout partner ‘after bash’
2 rounds for time with a partner:
50 syncro med-ball sit-ups
25 syncro burpees
– 5:00 time cap.
– If time-capped, log reps completed.
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
ATHX-Hybrid
E2MOMx5
3 Tempo Front Squats 3-2-1 @RPE 9
-Use the same load across all sets.
AMRAPx20
20 Plate Squat Jumps
20 Plate Ground to OH (10/15kg)
40 cal. Bike
20 KB-Deadlitfts (2x16/2x24kg)
4 Lanes Sandbag Carry (30/50kg)
40 cal. Bike
Weightlifting
Samstag, 17.10.2026
Crossfit
5 rounds for time with a partner:
30 alternating DB snatches (17,5/22.5-32.5 kg)
20 box jump-overs (51/61 cm)
– Resting partner hangs from the pull-up bar.
Time Cap: 18 minutes.
Post-workout:
Accumulate with a partner:
100 DB renegade rows
– “Resting” partner holds the hollow position.
– Switch as needed.
Long Distance
AMRAPx18
Teams of 2
1 Rope Climb
12 alt. DB-Snatches (15/22,5kg)
-Switch partner after a full round.
-After every second round perform 40 cal. Bike (YGIG)
Rest 4 min.
AMRAPx18
Teams of 2
2 Muscle Ups / C2B / Pull-Ups
12 Wall-Balls (6/9kg)
-Switch partner after a full round.
-After every second round perform 40 cal. Ski (YGIG)
Rest 4 min.
AMRAPx18
Teams of 2
4 Burpee Box Jump Overs (20'/24')
12 American KB-Swings (16/24kg)
-Switch partner after a full round.
-After every second round perform 40 cal. Row (YGIG)
ATHX-Hybrid
E2MOMx5
5 Deadlifts
-Build up to a heavy set of 5.
For time:
Teams of 2 YGIG
60 cal. Row
45 DB-Snatches (15/22,5kg)
60 DB-Floor Presses (2x15/2x22,5kg)
45 Sandbag Squats (30/50kg)
60m. Sandbag Carry (bearhug)
45 Burpees over rower
60 cal. Row
Time Cap: 25 minutes.
Sonntag, 18.10.2026
Calorie Burning Sunday
AMRAPx60
3000m. Ski
-Every 500m. Perform:
2 Wall-Walks
10 Toes to bar
Rest 1 min.
3000m. Row
-Every 500m. Perform:
20 alt. DB-Snatches (15/22,5kg)
10 Push-Ups
Rest 1 min.
3000m. Bike
-Every 500m. Perform:
20 Butterfly Sit-Ups
10 Box Jump Overs (20'/24')
Rest 1 min.
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
For reps:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata air squats
– No rest between Tabatas; complete all four in 16:00.
Montag, 12.10.2026
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.
Hyrox
- 5 Rounds:
:40 On / :20 Off
-Max meter sled push (75kg)
Rest 2 min. - 5 Rounds:
:40 On / :20 Off
-Max meter Ski
Rest 2 min. - 5 Rounds:
:40 On / :20 Off
-Max Wall-Balls (6/9kg)
Rest 2 min. - 5 Rounds:
:40 On / :20 Off
-Max Burpee Box Jumps (20'/24')
Rest 2 min. - 5 Rounds:
:40 On / :20 Off
-Max cal. Row
Dienstag, 13.10.2026
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 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)
Mittwoch, 14.10.2026
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.
Hyrox
EMOMx12
Min1: 15 alt. Wall-Ball Lunges (6/9kg)
Min2: 10/ 12 cal. Standing Bike
Min3: 8/8 Split Squats (2x16/2x24kg)
AMRAPx20
Teams of 2 YGIG
400m. Run (Together)
2 Lanes Sled Pull (50kg)
40 Wall-Balls (6/9kg)
400m. Run
4 Lanes Burpee Broad Jumps
40 cal. Ski
Donnerstag, 15.10.2026
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
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
Skill: Snatch with Michi 🙂
Freitag, 16.10.2026
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
Try to finish:
100 Burpee Box Jump Overs (20'/24')
100 DB-Thrusters (2x10/2x15kg)
100 DB-Walking Lunges (2x10/2x15kg)
100 Burpee Broad Jumps
Every 3 min. with start on 00:00 Perform:
10/12 cal. Row + Ski
-Both athelets work at the same time.
Time Cap: 39 min.
Samstag, 17.10.2026
Hyrox
EMOMx8
Min1: 10/12 cal. Row
Min2: 20 KB-Deadlifts (2x16/2x24kg)
Rest 2 min.
EMOMx8
Min1: 10/12 cal. Ski
Min2: 10 Burpee Broad Jumps
Rest 2 min.
AMRAPx15
200m. Run
20 Handrelease Push-Ups
20 Wall-Balls (6/9kg)
200m. Run
20 Goblet Squats (16/24kg)
20 Mountain Climbers
Crossfit
Teams of 2 YGIG
On a 30 min. Clock
4 Rounds:
6 Burpee Muscle Ups / Burpee C2B / Burpee Pull-Ups
8 Wall-Walks
25 cal. Bike
AMRAP in remaining time:
40 Hang Power Cleans (35/45kg)
40 Front Squats
40 Shoulder to OH
-After each round perform 50 Double unders after each other.
ATHX-Hybrid
E2MOMx5
5 Deadlifts
-Build up to a heavy set of 5.
For time:
Teams of 2 YGIG
60 cal. Row
45 DB-Snatches (15/22,5kg)
60 DB-Floor Presses (2x15/2x22,5kg)
45 Sandbag Squats (30/50kg)
60m. Sandbag Carry (bearhug)
45 Burpees over rower
60 cal. Row
Time Cap: 25 minutes.
Sonntag, 18.10.2026
Cardio
AMRAPx35
500m. Row
20 Box Jump Overs (20'/24')
20 KB-Swings (16/24kg)
600m. Ski
20 KB-Shoulder to OH (16/24kg)
20 Air Squats
1000m. Bike
20 Burpee Box Jump Overs (20'/24')
20 Pull-Ups
Long Distance
AMRAPx60
Teams of 2
200 cal. Bike (YGIG)
200 cal. Ski (YGIG)
20 Rounds:
5 Toes to bar
5 Wall-Balls (6/9kg)
5 OH-Lunges
-Switch partner after a full round.
200 cal. Ski (YGIG)
200 cal. Bike (YGIG)
20 Rounds:
5 Box Jumps (20'/24')
5 Single Arm Devil Presses (15/22,5kg)
5 Air Squats
-Switch partner after a full round.
Hyrox Performance