Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 14.09.2026
Crossfit
For time:
400/500-m row
30 power cleans (43/61 kg)
5 rope climbs (4.6/4.6 m)
800/1,000-m row
5 rope climbs (4.6/4.6 m)
30 power cleans (43/61 kg)
400/500-m row
Time Cap: 20 min.
ATHX-Hybrid
E2MOMx5
5 Push-Press @RPE 9
-Use the same load across all sets.
AMRAPx7
200m. Ski
15 American KB-Swings (16/24kg)
5 Wall-Walks
Rest 2 min.
AMRAPx7
10 Burpee Shuttle Run
15 Dual DB-Push Press (2x10/2x15kg)
5 DB Devil Presses
Cardio
AMRAPx15
1000m. Ski
25 Box Jump Overs (20'/24')
25 Butterfly Sit-Ups
25 OH-Reverse Lunges (10/15kg)
Rest 3 min.
AMRAPx15
2000m. Bike
25 Deadlifts (30/40kg)
25 Front Squats
25 Lateral Burpees over bar
Dienstag, 15.09.2026
Crossfit
AMRAP 25 with a partner:
1 deadlift (102/143 kg)
1 bar muscle-up
1 burpee over bar
2 deadlifts
2 bar muscle-ups
2 burpees over bar
3 deadlifts
3 bar muscle-ups
3 burpees over bar
– Continue to add one rep each round.
– Partners can split reps any way.
ATHX-Hybrid
Every 2 min x 6 alt. Sets
1) 5.5 Deadlifts @RPE 9
2) 20 m. Dual DB Front Rack Walking Lunges (Build in load)
AMRAPx16
20 cal. Row
200m. Run
100m. Farmers Carry (2x16/2x24kg)
20 cal. Bike
200m. Run
20 KB-Deadlifts (2x16/2x24kg)
Mittwoch, 16.09.2026
Crossfit
Part A:
On a 15:00 clock:
10 shuttle runs
15 clean and jerks (43/61 kg)
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
ATHX-Hybrid
E2MOMx5
5 Tempo Front Squats (3-2-1) @RPE 8
-Use the same load across all sets.
AMRAPx8
30 Double Unders / Single Unders
15 Wall-Balls (6/9kg)
10 Burpees to target
Rest 2 min.
AMRAPx8
20 cal. Echo Bike
15 Dual DB-Front Squats (2x10/2x15kg)
10 Push-Ups
Cardio
AMRAPx10
200m. Run
10 Sandbag over shoulder (30/50kg)
10 Burpees over sandbag
Rest 2 min.
AMRAPx10
200m. Ski
10 alt. DB-Snatches (15/22,5kg)
10 Toes to bar
Rest 2 min.
AMRAPx10
200m. Row
10 KB-Swings (16/24kg)
10 Burpees over rower
Donnerstag, 17.09.2026
Crossfit
For time:
50 wall-ball shots (6/9 kg) (3 m)
50 box jump-overs (51/61 cm)
50 wall-ball shots
50 med-ball box step-overs (51/61 cm)
50 wall-ball shots
50 lateral burpee box jump-overs (51/61 cm)
– 25:00 time cap.
Hyrox
- :90 On / :20 Off x3
1 Lane sled pull (50kg)
-Max KB-Swings (16/24kg)
Rest 1 min.
2. :90 On / :20 Off x 3
2 Lanes Walking Lunges (2x10/2x15kg)
-Max weighted box step-ups (20'/24')(2x10/2x15kg)
Rest 1 min.
3. :90 On / :20 Off x 3
200m. Run
-Max Wall-Balls (6/9kg)
Rest 1 min.
4. :90 On / :20 Off x 3
200m. Ski
-Max. Burpee broad jumps
Rest 1 min.
5. :90 On / :20 off x 3
500m. Bike
-Max DB-Thrusters (2x10/2x15kg)
Freitag, 18.09.2026
Crossfit
Pre-workout build-up
Overhead squat
3-3-3-3-3
– Build to heavier than workout loading.
21-15-9 reps for time of:
Strict pull-ups
Overhead squats (43/61 kg)
Time Cap: 8 min.
Hyrox
3 Rounds:
2 min On / 1 min Off
15 DB-Deadlifts (2x10/2x15kg)
10 DB-Push Press
5 DB-Devil Press
-Max cal. Ski
Rest 1 min.
3 Rounds:
2 min On / 1 min Off
15 Goblet Hold Lunges (16/24kg)
10 Goblet Squats
5 Burpees over KB
-Max cal.Bike
For time:
1 K Run
1 min. Rest
1 K Row
Time Cap: 13 min.
ATHX-Hybrid
E2MOMx5
3 Back Squats @RPE 9
-Use the same load across all sets.
AMRAPx18
4 Lanes Burpee Broad Jumps
20 DB-Thrusters (2x10/2x15kg)
30 cal. Bike
4 Lanes OH-Walking Lunges (2x10/2x15kg)
20 Weighted Sit-Ups
30 cal. Bike
Weightlifting
Samstag, 19.09.2026
Crossfit
Heavy-Day
Snatch
1-1-1-1-1
Clean and Jerk
1-1-1-1-1
Long Distance
AMRAPx60
Teams of 2
20 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air-Squats
-Switch partner after a full round.
20 Rounds:
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Shoulder to OH
-Switch partner after a full round.
20 Rounds:
6/8 cal. Bike
6/8 cal. Row
6/8 cal. Ski
-Switch partner after a full round.
ATHX-Hybrid
Every 2 min. x 6 alt. sets
1) 5 Close Grip Bench Press @RPE 8
2) Cluster set 2.2.2 Strict Pull-Ups (Weighted if possible)
AMRAPx7
15 DB-Floor Presses (2x15/2x22,5kg)
10 Push-Ups
5 Burpees over DB
Rest 2 min.
AMRAPx7
15 Renegade Rows (2x15/2x22,5kg)
10 cal. Row
5 Burpee Pull-Ups / Burpee to target
Sonntag, 20.09.2026
Calorie Burning Sunday
AMRAPx60
2000m. Ski
40 KB-Swings (16/24kg)
40 KB-Shoulder to OH
2000m. Row
40 Burpee Box Jump Overs (20'/24')
40 Butterfly Sit-Ups
3000m. Bike
40 alt. DB-Hang Clean & Jerk (15/22,5kg)
40 Goblet Squats
Hyrox
AMRAPx33
400m. Run
40 Wall-Balls (6/9kg)
4 Lanes Burpee Broad Jumps
400m. Run
400m. Row
4 Lanes Walking Lunges (10/20kg)
400m. Run
400m. Ski
4 Lanes Empty sled pull (arms only)
Crossfit
Pre-workout strength
Thruster
5-5-5
Fran
21-15-9 reps for time:
Thrusters (29/43 kg)
Pull-ups
Time Cap: 10 min.
Montag, 14.09.2026
Crossfit
Pre-workout skill
Kipping pull-up / butterfly pull-up clinic
3 rounds for time:
15 thrusters (29/43 kg)
15 pull-ups
400-m run / row
Time Cap: 15 min.
Hyrox
2 Rounds of:
AMRAPx5
40 Wall-Balls (6/9kg)
-Max cal. Bike in remaining time.
Rest 2 min.
AMRAPx5
5 Lanes Burpee Broad Jumps
-Max cal. Ski in remaining time.
Rest 2 min.
AMRAPx5
200m. Farmers Carry (2x16/2x24kg)
-Max cal. Row in remaining time.
Rest 2 min.
Dienstag, 15.09.2026
Crossfit
Pre-workout technique
5 sets for load and mechanics:
3 touch-and-go clean and jerks
– Increase load each set.
– Work on cycling.
Grace
For time:
30 clean and jerks (43/61 kg)
Time Cap: 7 min.
ATHX-Hybrid
EMOMx5
5 Strict Press @RPE 8
-Use the same load across all sets.
Rest 2 min.
EMOMx5
3-5 Wall-Walks to plate
AMRAPx7
400m. Bike
10 Toes to bar
5 Down & Ups
Rest 2 min.
AMRAPx7
200m. Run
10 Strict Press (2x10/2x15kg)
5 Burpees over DB
Mittwoch, 16.09.2026
Crossfit
Pre-workout skill
On a 6:00 clock:
Establish a max-duration freestanding handstand hold
7 rounds for time:
7 thrusters (29/43 kg)
7 sumo deadlift high pulls (29/43 kg)
7 handstand push-ups
Hyrox
AMRAPx10
100m. KB-Front Rack Carry (2x16/2x24kg)
20 KB-Swings
20 KB-Lunges (2x16/2x24kg)
Rest 2 min.
AMRAPx10
400m. Run
1 Lane Sled Push (75kg)
10 Burpee Broad Jumps
Rest 2 min.
AMRAPx10
400m. Row
20 Weighted Box Step-Overs (2x10/2x15kg)
20 DB Thrusters
Donnerstag, 17.09.2026
Cardio
AMRAPx30
Max cal. erg of your choice
-Every 05:00 min. with start on 00:00 perform:
10 Burpee Deadlifts (2x15/2x22,5kg)
10 Box Jump Overs (20'/24')
10 Toes to bar
2 Wall-Walks
ATHX-Hybrid
On a 12 min. Clock
5x3 Front Squats @RPE 8-9
-Build in load over sets.
AMRAPx20
10 Burpee Box Jump Overs (20'/24')
20 Wall-Balls (6/9kg)
25 Medball Sit-Ups
400m. Row
10 Burpees over rower
20 DB-Front Squats (2x10/2x15kg)
25 Tuck-Ups
400m. Ski
Weightlifting
Skill: Snatch
E2MOMx5
2 Snatch Balance + 5 OH-Squats
E2MOMx10
1 Snatch Pull
1 No Feet Squat Snatch
1 Hang Squat Snatch
-Build in load.
Freitag, 18.09.2026
Crossfit
Heavy-Day
7 sets for load:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Increase load each set.
3 reps of the complex:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Choose your own load.
– Hands must stay on the bar for all 3 reps.
– You do not get to retry if you fail.
Hyrox
Teams of 2 YGIG
5 Rounds for time:
400m. Run (Together)
40 Burpee Box Jump Overs (20'/24')
40 alt. Dual DB Front Rack Lunges (2x10/x2x15kg)
400m. Ski
Time Cap: 40 min.
Samstag, 19.09.2026
Hyrox
AMRAPx33
1000m. Ski
10 Burpee Box Jumps (20'/24')
20 Push-Ups
1000m. Row
10 Medball Burpees
20 Wall-Balls (6/9kg)
1000m. Run
10 Sandbag Squats (10/20kg)
20 Sandbag Lunges
Crossfit
5 rounds for time with a partner ygig:
30 back squats (43/61 kg)
12 power cleans
6 Rope Climbs
Time Cap: 30 min.
ATHX-Hybrid
On a 12 min. Clock
Build to a 2 RM Deadlift
AMRAPx8
100m. Sandbag Carry (bearhug)(30/50kg)
10 Sandbag over shoulder
500m. Bike
Rest 2 min.
AMRAPx8
10 KB-Swings (16/24kg)
10 KB-Hang Snatches
200m. Row
Sonntag, 20.09.2026
Cardio
On a 40 min. Clock
Buy in:
60 cal. Row
60 cal. Ski
60 cal. Bike
AMRAP in remaining time:
50 Butterfly Sit-Ups
400m. Run
20 Toes to bar
50 Burpees
400m. Run
Long Distance
AMRAPx60
Teams of 2
20 Rounds:
5/7 cal. Ski
5 Burpee Box Jumps (20'/24')
10 alt. DB-Snatches (15/22,5kg)
-Switch partner after a full round.
20 Rounds:
5/7 cal. Row
5 Goblet Squats (16/24kg)
10 KB-Swings
-Switch partner after a full round.
20 Rounds:
5/7 cal. Bike
5 Toes to bar
10 Wall-Balls (6/9kg)
-Switch partner after a full round.
Hyrox Performance
AMRAP 60
1k run
1k ski
1k run
4 lanes sled pull @ comp. weight
1k run
8 lanes BBJ
1k run
1k row
1k run
200m Farmers carry @ comp. weight
1k run
10 lanes sandbag lunges
1k run
100 wall balls @ comp. weight
choose your stations as you like
team or single possible