Programming KWX33 2026

Montag, 10.08.2026

Crossfit

Heavy-Day
For load:
Snatch
2-2-2-2-2-2-2

Post-workout:
AMRAPx5
12/15 cal. Row
6 Burpee over rower

Rest 2 min. 

AMRAPx5
12/15 cal. Echo Bike
3 Wall-Walks 

2 rounds for total reps:
On a 3:00 clock:
400-m run
Max chest-to-bar pull-ups
1:00 rest
On a 3:00 clock:
400-m run
Max handstand push-ups
1:00 rest
On a 3:00 clock:
400-m run
Max DB goblet squats (15/22.5 kg)
1:00 rest

ATHX-Hybrid

E2MOMx6
8 Deadlifts @RPE 7-8
-Use the same load across all sets. 

AMRAPx18
24 Weighted Box Step overs (20'/24')(2x15/2x22,5kg)
10 Burpee Deadllifts (2x10/2x15kg)
24 cal. Bike 
400m. Run
24 Box Jumps (20'/24')
10 Burpee Deadlifts 
24 cal. Row 

Mittwoch, 12.08.2026

Crossfit

3 rounds for time:
600/750-m row
50 AbMat sit-ups
25 box jump-overs (61/76 cm)

ATHX-Hybrid

On a 12 min. Clock
5 Sets 
8/8 DB Bulgarian Split Squats @RPE 8 
12 Goblet Squats  

1. :20 On / :20 Off x8 
   max. Cal Echo Bike
   Rest 1 min. 
2. :20 On / :20 Off x8
   max. Burpees over line
   Rest 1 min. 
3. :20 on / :20 Off x8
   max. Jumping Air Squats

Cardio

AMRAPx30
50 cal. Bike
15 Front Squats (30/40kg)
10 Shoulder to OH 
5 Thrusters
50 cal. Ski 
15 Deadlifts 
10 Burpee over bar
5 Wall-Walks 

Donnerstag, 13.08.2026

Crossfit

For time:
400-m farmers carry (35/50 lb)

right into …

10 rounds:
5 burpees
1 rope climb (4.6/4.6 m)

Post-workout accessory
3 sets:
12 single-leg KB or DB deadlifts/leg
– Rest as needed between sets.

Hyrox 

AMRAPx35

2 Rounds:
200m. Run
1 Lanes Sled Pull+1 Lane Sled Push (50kg)
20 American KB-Swings (16/24kg)

2 Rounds:
200m. Row
15 Walking Lunges (20/30kg)
20 Tuck-Ups

2 Rounds:
200m. Ski
15 DB-Push Press (2x10/2x15kg)
10/10 DB-Split Squats (2x10/2x15kg)

Freitag, 14.08.2025

Crossfit

2 rounds for time:
150 double-unders
100 air squats
50 alternating DB snatches (15/22.5 kg)

Post-workout accessory
4 sets:
:30 Russian twists
:30 rest
– Load the twists with a med ball or dumbbell, if desired.

Hyrox

3 Rounds:
2 min On / :30 sec Off
10 KB-Deadlifts (2x12/2x16kg)
10 KB-Swings (16/24kg)
5 Dual KB-Shoulder to OH
-Max cal. Ski 

Rest 1 min. 

3 Rounds:
2 min. On / :30 sec Off 
10 DB-Floor Presses (2x15/2x22,5kg)
10 DB-Front Squats 
5 DB-Devil Presses 
-Max cal. Row

AMRAPx3 x3 sets / 1 min Rest between amraps
With a partner 
1) P1: 10 KB-Goblet Hold Lunges+10 Goblet Squats
    P2: Max m. Sled Push (75kg)

2) P1: 8 cal. Bike+10 Jumping Lunges
     P2: Max Wall-Balls (6/9kg)

3) P1: 200m. Run
     P2: Max. Burpee Broad Jumps 

ATHX-Hybrid

On a 15 min. Clock 
5x8 Back Squats 
-Work up to a RPE 9 over 3 sets, then 2 back off sets @RPE 6. 

AMRAPx7
10/12 cal. Standing Bike
12 DB-Thrusters (2x10/2x15kg)

Rest 2 min. 

AMRAPx7
10/12 cal. Echo Bike
12 Burpee Box Jump Overs (20'/24')

Weightlifting

Samstag, 15.08.2026 

Crossfit

Pre-workout strength
5 sets for load:
3 touch-and-go power cleans
– Rest 2:00 between sets.
– Find a heavy set for today.

For time:
21 power cleans (43/61 kg)
21 high-ring dips
15 power cleans (56/84 kg)
15 high-ring dips
9 power cleans (70/102 kg)
9 high-ring dips
– Perform a muscle-up to get to the high rings before beginning each set of dips and again anytime you need to break the reps.

Long Distance

AMRAPx18
Teams of 2 
3 Heavy Power Cleans 
6 Deadlifts
9 Burpees over bar 
12 Butterfly Sit-Ups
-Switch partner after a full round. 

Rest 2 min. 

AMRAPx18
Teams of 2
1 Rope Climb
6 Single arm DB-Devil Presses (15/22,5kg)
9 cal. Bike
12 alt. DB-Hang Cleans 
-Switch partner after a full round. 

Rest 2 min. 

AMRAPx18
Teams of 2
1 Wall-Walk
6 Pull-ups 
9 Toes to bar
12 Air Squats
-Switch partner after a full round. 

ATHX-Hybrid

On a 6 min. Clock
Work up to a 2 RM Push Press

Then:
Every 90 sec.x5
5 Push Press @70% 

AMRAPx8
10/12 cal. Ski 
10 Dual DB-Push Press (2x10/2x15kg)
2 Lanes DB-OH-Carry 

Rest 2 min. 

AMRAPx8
200m. Run
10 American KB-Swings (16/24kg)
2 Wall-Walks

Sonntag, 16.08.2026

Calorie Burning Sunday

On a 60min. Clock
Buy In:
1k Run
2k Row
2k Ski
3k Bike 

Into amrap in remaining time:
20 Push-Ups
20 Burpees over Line
20 Toes to bar
20 Medball Thrusters (6/9kg)
20 Butterfly Sit-Ups (6/9kg)

Hyrox

Teams of 4 

For time: 
8000m. Ski as Team 

P1: Ski
P2: 12 alt. DB-Snatches (15/22,5kg)
       12 Wall-Balls (6/9kg)
       12 Burpee Broad Jumps 
P3: Plate OH-Hold (10/15kg)
P4: Rest 
-Switch when P2 finish.

Time Cap: 40 min. 

Crossfit

For time with a partner:
40 shuttle runs
20 walking lunge shuttles
100 toes-to-bars
– Each shuttle is 25 ft down and back.
– Complete the work in any order. One partner works at a time.

Post-workout accessory
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.