Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 19.10.2026
Crossfit
Pre-workout build-up
4 power snatches + 4 squat snatches
3 power snatches + 3 squat snatches
2 power snatches + 2 squat snatches
1 power snatches + 1 squat snatches
– Build to a complex load that’s slightly heavier than workout weight.
5-4-3-2-1 reps for time of:
Snatch (56/84 kg)
– 9.1-m handstand walk after each round.
Time Cap: 10 min.
ATHX-Hybrid
Every 2 min. x 6 alt. sets
1) 8 Strict Press @RPE 7-8
2) 5 Wall-Walks
AMRAPx7
250m. Ski
10 Dual Db Snatches (2x10/2x15kg)
5 DB-Devi Presses
Rest 2 min.
AMRAPx7
250m. Row
10 American KB-Swings (16/24kg)
5 Burpee Box Jump Overs (20'/24')
Cardio
AMRAPx35
3 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
50 cal. Bike
3 Rounds:
5 Shoulder to OH (30/40kg)
10 Hang Power Cleans
15 Deadlifts
50 cal. Bike
Dienstag, 20.10.2026
Crossfit
Partner Chad
For time with a partner:
1,000 weighted box step-ups (15/20 kg) (51/51 cm)
– Partners work at the same time.
– Add load via a rucksack, weight vest, or dumbbell.
Time Cap: 45 minutes.
ATHX-Hybrid
E2MOMx6
3 Back Squats @RPE 8-9
Directly into: 5 High Box Jumps
AMRAPx16
500m. Row
20 Medball Clusters (6/9kg)
10 V-Ups
500m. Bike
20 Toes to bar
10 Burpees to target
Mittwoch, 21.10.2026
Crossfit
Skill: Bar Muscle Ups / C2B / Pull-Ups
EMOMx5
2-3 Reps of choosen skill
EMOM 20:
Min. 1 | :40 row for calories
Min. 2 | :40 sit-ups
Min. 3 | :40 bar muscle ups / C2B / Pull-Ups
Min. 4 | :40 push-ups
– Score is total reps.
– Rest the remaining :20 in each interval.
ATHX-Hybrid
On a 10 min. Clock
-Build up to a 3RM Deadlift
EMOMx20
Min1: :40 sec. Sandbag Carry (bearhug)(30/50kg)
Min2: 10/12 cal. Row
Min3: 10-12 Sandbag Squats (30/50kg)
MIn4: 10/12 cal. Ski
Cardio
AMRAPx35
2000m. Bike
20 Wall-Balls (6/9kg)
10 Pull-Ups
1000m. Row
2 Lanes OH-Walking Lunges (2x10/2x15kg)
10 Dual DB-Thrusters
1000m. Ski
20 alt. DB-Snatches (10/15kg)
10 Tuck-Ups
Donnerstag, 22.10.2026
Crossfit
Heavy-Day
Deadlift
5-3-1-5-3-1-5-3-1
EMOMx12
Min1: 10/12 cal. Row
Min2: 30 Double Unders / Single Unders
Min3: 10 Burpees over rower
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
Freitag, 23.10.2026
Crossfit
Strength:
Every 2 min. x 6 alt. sets:
1) 6 Bent Over Rows @RPE 8
2) 2-3 Rope Climbs
Helen
3 rounds for time:
400-m run
21 KB swings (16/24 kg)
12 pull-ups
Time Cap: 15 minutes.
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
ATHX-Hybrid
On a 10 min. Clock
Build up to a 3RM Push Jerk
AMRAPx8
20 KB-Swings (16/24kg)
15 cal. Row
10 KB-Shoulder to OH
Rest 2 min.
AMRAPx8
50 Double Unders / Single Unders
15 Dual DB-Push Press (2x10/2x15kg)
10 Dual DB-Devil Presses
Weightlifting
Samstag, 24.10.2026
Crossfit
Pre-workout Strength:
4 Sets:
2 Deadlifts
3 Cleans
-Build up to a heavy complex.
Teams of 2
AMRAPx20
30 Wall-Balls (Athlete A)
30 Wall-Balls (Athlete B)
20 sync. Lateral Jumps Over Bar
30 Deadlifts (50/70kg)
20 sync. Lateral Jumps Over Bar
30 Sync. C2B / Pull-Ups
20 sync. Lateral Jumps over bar
30 Cleans (50/70kg) (YGIG)
Long Distance
AMRAPx60
Teams of 2
2000m. Bike
1000m. Ski
-Both athletes work at the same time.
20 Rounds:
5 Burpee Box Jump Overs (20'/24')
10 alt. DB-Snatches (15/22,5kg)
-Switch partner after a full round.
2000m. Bike
1000m. Ski
-Both atheltes work at the same time.
20 Rounds:
5 Pull-Ups
10 American KB-Swings (16/24kg)
-Switch partner after a full round.
ATHX-Hybrid
EMOMx5
8 Bent Over Rows @RPE 8
Rest 2 min.
EMOMx5
5 Strict Pull-Ups / Banded Pull-Ups
AMRAPx16
20 KB-Deadlifts (2x16/2x24kg)
10 Burpees over KB
20 Dual KB-Hang Cleans (2x16/2x24kg)
400m. Row / Ski
20 Wall-Balls (6/9kg)
10 Burpee Pull-Ups
20 Butterfly Sit-Ups (6/9kg)
Sonntag, 25.10.2026
Calorie Burning Sunday
AMRAPx60
100 cal. Bike
50 Deadlifts (30/40kg)
50 Thrusters
100 cal. Row
50 Burpees over rower
50 Hang Power cleans
100 cal. Ski
50 Handrelease Push-Ups
50 Hollow Rocks
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.
Crossfit
Disrupted DT
Every 3:00 for 7 rounds:
12 deadlifts (47/70 kg)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
Montag, 19.10.2026
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.
Hyrox
AMRAPx10
1 Lane Sled Push (75kg)
12 DB-Thrusters (2x10/2x15kg)
200m. Run
Rest 2 min.
AMRAPx10
2 Lanes Burpee Broad Jumps
12 KB-Deadlifts (2x16/2x24kg)
200m. Ski
Rest 2 min.
AMRAPx10
20 Wall-Balls (6/9kg)
12 cal. Row
200m. Standing Bike
Dienstag, 20.10.2026
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, 21.10.2026
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)
Hyrox
EMOMx8
Min1: 2 Lanes OH-Walking Lunges (2x10/2x25kg)
Min2: 6-8 Dual DB-Devil Presses (AHAP)
Rest 2 min.
EMOMx8
Min1: :45 sec. Farmers Hold (2x24/2x32kg)
Min2: 20 KB-Deadlifts
Rest 2 min.
AMRAPx12
10/12 cal. Row
10 Burpees over rower
200m. Run
10/12 cal. Ski
10 Burpee Box Jumps (20'/24')
200m. Run
Donnerstag, 22.10.2026
Cardio
- 5 Rounds:
:40 on / :20 Off
-Max cal. 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
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
Weightlifting
DRVN INFO ABEND 19:00
Freitag, 23.10.2026
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
800m. Run (Together)
4 Lanes Sled Push (75/125kg)
800m. Row
8 Lanes Walking Lunges (10/20kg)
800m. Run
8 Lanes Burpee Broad Jumps
800m. Ski
80 Wall-Balls (6/9kg)
Samstag, 24.10.2026
Hyrox
AMRAPx15
3-6-9-..
cal. Ski
Goblet Hold-Lunges (16/24kg)
Burpee Broad Jumps
-After each round perform 200m. Run
Rest 3 min.
AMRAPx15
3-6-9-..
cal. Row
Wall-Balls (6/9kg)
Push-Ups
-After each round perform 1 Lane Empty Sled Pull (Only arms)
Crossfit
6 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: 24 minutes.
Post-workout:
Accumulate with a partner:
100 DB renegade rows
– “Resting” partner holds the hollow position.
– Switch as needed.
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 Sandbag Squats (30/50kg)
4 Lanes Sandbag Carry (30/50kg)
40 cal. Bike
Sonntag, 25.10.2026
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)
Long Distance
AMRAPx18
Teams of 2
5 Single Arm DB-Devil Presses (15/22,5kg)
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)
Hyrox Performance