KW 24
MONTAG: 18:00 – 19:30 UHR:
SKILL: DEADLIFT
3 ROUNDS (LIGHT WEIGHT)
10 DEADLIFT
10 SUMO DEADLIFT
10 ROMANIAN DEADLIFT
CONVENTIONAL DEADLIFT – FIND YOUR 3 RM IN 15 MIN
2 SUPERSETS
8/8 HEEL TAP STEP DOWN
12-14 DUAL DB BENT OVER ROW
EVERY 5 MIN X 4
180 M RUN
12 WALL BALL
10 DEADLIFT
8 POWER CLEAN
14/ 10 CAL BIKE*
ADD 2 CAL EVERY ROUND
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: FRONT SQUAT
3 ROUNDS
10 BACK SQUAT
10 FRONT SQUAT
10 FRANKENSTEIN SQUAT
FRONT SQUAT – FIND YOUR 1 RM IN 15 MIN
2 SETS
40/40 M KB SINGLE ARM OVERHEAD WALK
20 SLAM BALL
10 ROUNDS
10 ALT. DB CLEAN AND JERK
ALT. ALT. DB THRUSTER
160 M RUN
TC 18 MIN
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
SKILL: BENCH PRESS
3 ROUNDS (LIGHT WEIGHT)
10 PUSH UP
10 WIDE GRIP BENCH PRESS
10 NARROW GRIP BENCH PRESS
BENCH PRESS – FIND YOUR 3 RM IN 15 MIN
3 ROUNDS
12 ALT. RENEGADE ROW
6-8 DIP
10-8-6-4-2
DUAL DB DEVIL CLEAN
PULL UP
20/15 CAL ROW AFTER EACH ROUND
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
IN TEAMS OF 2:
FOR TIME
BUY IN: 1000 M ROW
100 DB DEADLIFT
80 DB PUSH PRESS
60 BURPEE OVER DB
40 DB DEVIL PRESS
20 DB THRUSTER
BUY OUT: 1000 M ROW