WOD

warm  up (6min)
3 sets
45sec on/15sec off
row
samson stretch/instep stretch + rotation/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
top of glute bridge hold
strength/functional (20min)
4 sets
6/6 double db split stance rom deadlift @ahap
12 double db frontrack sissy squats @20kg plate
6/6 double db frontrack step ups @ahap
12 weighted glute bridge
2min rest
metcon (17min)
8 rounds
for time
6 burpee box jumps 60/50
12 pull ups
12/9cal row
scale ring rows
#functionaltraining
rpe7

‍

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
db pass through
strength/skill (20min)
squat snatch 2/4
emom x 6
high hang squat snatch @50% of 1rm
1min rest
emom x 6
hang squat snatch @70% of 1rm
metcon (18min)
6 rounds
for time
6 shuttle runs (2x7m)
12 alt db hang power snatches 22,5/15
2 lanes single arm db overhead walking lunges (7m) 22,5/15
12 sit ups
scale 15/10, frontrack lunges, lunges
#skillskillskill
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
samson stretch/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell top of press hold @unloaded bar
kb twist
strength (20min)
push press
work up to a heavy 2rm push press
back off set
emom x 8
1. 10 plate turkish sit ups @ahap
2. 4 push press 75%
metcon (20min)
5 sets
for total reps
2min on/2min off
12/9cal bike
10 swings 32/24
8 kb goblet squats 32/24
max cal bike in remaining time
scale 20/12
#powerintervale
rpe9

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell good mornings @unloaded bar
strength (20min)
every 90sec x 8
3 frontsquats @80% (moderate)
metcon (12min)
amrap 12min
12 deadlifts 80/55
24 double unders
12 handstand push ups
24 double unders
scale 60/40, single unders (x2), elevated hspu, hand release push ups
#welovestronglegs
rpe7

HYROX

warm up
200m run
2sets
45sec on/15sec off
row/ski
instep stretch+rotation/samson stretch
prehab
3sets
30sec on/10sec off
top of push up hold
single leg alt v-ups
conditioning
amrap 40min
in teams of two

1. 2000/1600m row

2. 2000/1600m ski

*400m run after each round

‍

Event 1 (10min)

for time

1000/800m ski

200m farmers carry 24/16

20 double kb suitecase lunges 24/16

‍

Event 2 (7min)

work up to a heavy complex

power clean + hang power clean + 2 front squat + 1 jerk

Event 3 (6min)

for time

20 power cleans 50/35

20 frontsquats 50/35

20 push jerks 50/35

Event 4 (12min)

for time

21-15-9 reps

toes to bar

burpee to target

*45 wall balls b/w sets 9/6

Event 5 (10min)

for time

3 rounds

10 alt db snatches 22,5/15

10 box jump overs 60/50

into

2 rounds

10 single arm db thruster 22,5/15

10 box jump overs 60/50

into

1 round

10 alt single arm db devils press 22,5(15

10 box jump overs 60/50

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
nose to wall handstand hold
metcon (45min)
teams of two
for time
10 rounds
12 handstand push ups
8 hang power cleans 60/45
4 bar muscle ups
into
2000/1600m row
into
10 rounds
12 toes to bar
8 shoulder to overhead 60/45
4 wall walks
scale elevated hspu, hand release push ups, 45/30. burpee pull up, burpee to target, knee raises
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
tuck sit hang
strength/skill (20min)
squat snatch 1/4
back off set
emom x 12
1 squat snatch with 3sec pause in bottom @75%
metcon (12min)
amrap 12min
20/15cal row
10 pull ups
20 medball cleans 9/6
scale jumping pull ups, ring rows, 6/4
#snatchlove
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal/twisted cross
prehab (5min)
tabata
hollow hold
arch hold
metcon
2 rounds
for total reps
90sec on/30sec off
1. sled push 120/80
2. öppenbar carry 100/70
3. sandbag lunges 20
4. sandbag over shoulder 70/45
5. ghd sit ups
6. double db step ups 22,5/15
7. wall walks
scale 80/60, 70/45, lunges, 45/30/20, sit ups, 15/10
#strongmenandwoman
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit  hang
bottom of push up hold
strength (20min)
5 sets
6 benchpress @74% (moderate)
12 alt kb gorilla rows @ahap
2min rest
metcon (15min)
6 rounds
for time
16 toes to bar
8 frontsquats 60/45
10 burpees over bar
scale knee raises, 40/25
#pushpushpush
rpe8

HYROX

warm up
2sets
45sec on/15sec off
row/ski
down ups
samson stretch/sumo squat stretch
prehab
3sets
30sec on/10sec off
rower pike ups
arch hold
conditioning
every 5 min x 8

1. 250/200m row
12 burpees over erg
250/200m row

2. 250/200m ski
100m farmers carry 24/16
250/200m ski

3. 250/200m row
24 wall balls 9/6
250/200m row

4. 250/200

‍

warm up (6min)
3 sets
45sec on/15sec off
shuttle runs
samson stretch/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
db bottom of squat hold
strength (20min)
backsqats
6 sets
4 reps @76% (moderate)
60sec wall sit
2min rest
metcon (15min)
for time
buy in
60 sit ups
into
60 alt db snatches 22,5/15
30 handstand push ups
40 alt db snatches 22,5/15
20 handstand push ups
20 alt db snatches 22,5/15
10 handstand push ups
cash out
60 sit ups
scale 15/10, elevated hspu, hand release push ups
#weneedstronglegs
rpe7

HYROX

warm up
2sets
45sec on/15sec off
down ups
step ups
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
plank ups
tuck ups
conditioning
40sec on/20 sec off

4sets
1. double db push up + renegade row
2. push press
3. alt db bicep curls

2min rest

4sets
1. air squats
2. double kb box step ups
3. double kb romanian deadlift

2min rest

4sets
1. medball sit ups
2. medball twist
3. medball hollow hold

‍

‍

‍

warm up (6min)
2 sets
step ups
down ups
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db  hollow hold
db pass through
metcon (45min)
teams of two
for time
buy in
30 wall walks
60 double db box step overs 22,5/15
*divide as needed
into
10 rounds
8 double db burpees 22,5/15
12 pull ups
8 alt double db frontrack lunges 22,5/15
12 sit ups
8 double db shoulder to overehead 22,5/15
scale 15/10, ring rows
#teamday
rpe8

‍

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
plank ups
strength (20min)
overhead squats
work up to a heavy 2rm
scale frontsquat
metcon (16min)
crossfit quaterfinals
WOD 1
for time
10 shuttle runs (2x7,5m)
20 overhead squats 50/35
30 burpees over bar
1min rest
30 burpees over bar
20 overhead squats 50/35
10 shuttle runs (2x7,5m)
scale 35/25, frontsquats
#weareinthequaterfinals
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
samson stretch/down dog & seal/sumo squat stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell turkish sit ups
strength/skill (20min)
power clean 4/4
emom x 4
1 power clean @80% with 2sec below the knee
into
emom x 4
1 power clean @85%
into
within 6min
1rm power clean
metcon (16min)
emom x 16min
1. 12/9cal bike
2. 12 swings 32/24
3. 10 box jumps 60/50
4. rest
scale 45/30
#skillskillskill
rpe7

‍

warm up (6min)
2 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push  ups
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
nose to wall handstand hold
strength (14min)
shoulder press 6/6
work up to a 1rm
metcon (23min)
crossfit quaterfinals
WOD 2 & 4 (mod)
3 rounds
10 double db hang squat cleans 22,5/15
5 bar muscle ups
2min rest
3 rounds
400/300m row
8 clean & jerks 61/43
400/300m row
8 strict hspu
scale 15/10, burpee pull ups, burpee to target, 40/25, hand release push ups
#welovechallenges
rpe8

‍

warm up
3 sets
45sec on/15sec off
rope jumps
samson stretch/handwalk + push up/twisted cross
prehab
3 sets
30sec on/10sec off
hollow hold
arch hold
strength/gymnastic (20min)
6 sets
4 mixed grip strict pull ups
20sec top of ring support hold
4 mixed grip strict pull ups
8 strict ring dips
2min rest
scale seated strict mixed grip pull ups, stationary hold/dips, box supported hold/dips
metcon (14min)
amrap 14min
32 double unders
12 thruster 40/30
scale single unders (x2), 30/20
#stronggymnastic
rpe8

HYROX

warm up
3sets
45sec on/10sec off
down ups
instep stretch+rotation/samsons stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
plank hold
tuck ups
conditioning
teams of two
emom x 35

1. 24m sled push 100/80

2. 20 alt double kb lunges 24/16

3. 8/8 db thruster 22,5/15

4. 14 push ups

5. 20 v-ups

6. 10 strict pull ups

7. rest

scale: 16/12, 15/10, kneeling push ups, ring rows (x2)

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/samson stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings
barbell roll outs
strength (18min)
deadlfits 6/6
work up to a 1rm
metcon (18min)
for time
21-15-9-15-21 reps
double db hang power clean & jerks 22,5/15
burpees over db´s
*20 sit ups b/w sets
scale 15/10
#heavyheavyheavy
rpe8

HYROX

warm up
2sets
45sec on/15 sec off
row/ski
down ups
samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
plank ups
single leg alt v ups
conditioning
in teams of two
amrap 45min

1. 500/400m row
10 shuttle runs (2x6m)
10 burpees

2. ski
10 burpees
10 shuttle runs (2x6m)

*change everytime athlete a finished with 1.

‍

warm up
200m run
into
3sets
row/ski/bike
samson stretch/handwalk+push up/lat stretch
prehab
3sets
30sec on/10sec off
plank ups
hollow hold
conditioning
8 sets
7min on/2min off
in teams of two

1. 400m run
partner does ski the entire time

2. 500/400m row
partner does bike the entire time

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/samson stretch
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell roll outs
metcon (40min)
teams of two
for time
100 partner deadlifts 120/85
100 burpees over bar
200 partner wall balls 9/6
100 toes to bar
100 synch single arm db power snatch 22,5/15
scale 80/50, 6/4, knee raises, 15/10
#teamday
rpe8

‍

warm up
3 sets
45sec on/15sec off
step ups
sumo squat stretch/down dog & seal/twisted cross
prehab
3 sets
30sec on/10sec off
barbell good mornings
tuck sit hang
strength (20min)
deadlift 5/6
6 sets
2 reps @88%
5 box jumps @ahap
2min rest
metcon (20min)
3 rounds
30 single arm  db hang power snatches 22,5/15
30 push ups
30 pull ups
90sec rest
scale 15/10, kneeling push ups, jumping pull ups, ring rows
#lowerbodystrength
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
row
rope jumps
instep stretch + rotation/sumo squat stretch
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
medball twist
strength/skill (20min)
power clean 3/4
emom x 6
power clean @78% with 2sec pause in catch
1min rest
emom x 6
hang power clean @70% with 2sec pause in catch
metcon (18min)
for time
2000/1600m row
into
80 wall balls 9/6
160 double unders
scale 6/4, single unders (x2)
#welovetolift
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell roll outs
strength (18min)
work up to a heavy turkish get up
back off set
emom x 8
2 turkish get ups @70%
metcon (15min)
6 rounds
for time
6 power cleans 70/50
8 toes to bar
6 shoulder to overhead 70/50
8 toes to bar
scale 45/30, knee raises
#functionaltraining
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
bike
ski
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
kb twist
kb pass through
strength (20min)
shoulder press 5/6
6 sets
3 reps @82%
*tempo 1-1-X
5 push press @82%
2min rest
metcon (19min)
amrap 8min
12/9cal bike
10 kb swings 32/24
10 box jumps 60/50
1min rest
amrap 8min
12/9cal ski
10 goblet lunges 32/24
10 sit ups
scale 20/12, lunges
#upperbodystrength
rpe7

HYROX

warm up
2sets
45sec on/15sec off
row/ski
down ups
samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
rower pike ups
tuck ups
conditioning (40min)

1. 4000/3200m row

2. 4000/3200m ski

* every 2min 10 burpees over/on erg, starting with 10 burpees

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell turkish sit ups
metcon (12min)
crossfit open 26.3
for time
2 rounds
12 burpees over bar
12 power cleans 43/29
12 burpees over bar
12 thruster 43/29
2 rounds
12 burpees over bar
12 power cleans 52/34
12 burpees over bar
12 thruster 52/34
2 rounds
12 burpees over bar
12 power cleans 61/38
12 burpees over bar
12 thruster 61/38
scale 29/20, 38/25, 43/29
#welovetheopen
rpe10

HYROX

warm up
2sets
45sec on/15sec off
ski/row
down ups
instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
medball hollow hold
rower pike ups
conditioning
3sets
10min on/3min off

1. 60 double db lunges 22,5/15
*for every break 500/400m ski

2. 60 heavy wall balls 12/9
*for every break 500/400m row

3, 200m double kb farmers carry 32/24
*for every break 20 burpees

‍

warm up
200m run
into
3sets
row/ski/bike
instep stretch+rotation/lateral squat stretch/twisted cross
prehab
2sets
30sec on/10sec off
side plank dips/side
plank hold
conditioning
2sets
32min on/4min off
in teams of two

1. 800m run
partner rows the entire time

2. 1000/800m ski
partner does bike the entire time

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
db top of push up hold
metcon (40min)
teams of two
for time
5 rounds
"Cindy"
5 pull ups
10 push ups
15 squats
into
50 double db hang power clean & jerks 22,5/15
50 box jump overs 60/50
into
4 rounds
"Cindy"
into
40 double db hang power clean & jerks 22,5/15
40 box jump overs 60/50
into
3 rounds
"Cindy"
into
30 double db hang power clean & jerks 22,5/15
30 box jump overs 60/50
into
2 rounds
"Cindy"
into
20 double db hang power clean & jerks 22,5/15
20 box jump overs 60/50
into
1 round
"Cindy"
into
10 double db hang power clean & jerks 22,5/15
10 box jump overs 60/50
scale ring rows, kneeling push ups, 15/10
#teamday
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
ski
step ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell top of press hold
barbell good mornings
strength (14min)
shoulder press 4/6
3 sets
8 reps @68%
*tempo 3-0-2
2min rest
into
amrap shoulder press without tempo
metcon (20min)
emom x 20
1. 10 deadlifts 100/70
2. 12 box jumps 60/50
3. 12/9cal ski
4. rest
scale 60/40, step ups
#upperbodystrength
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
db hollow hold
strength/skill (18min)
power clean 2/4
emom x 10
pause power clean @74%
*pause below the knee
metcon (15min)
for time
100 alt single arm db hang power clean & jerks 22,5/15
*every 90sec 15 toes to bar
scale 15/10. knee raises
#welovetoliftweights
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/sumo squat stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell good mornings
strength (18min)
deadlit 4/6
5 sets
3 reps @80%
6 douible db deficit deadlifts @moderate
*20kg plate
2min rest
metcon (15min)
4 rounds
for time
12/9cal row
10 hang power snatches 50/35
8 overhead squats 50/35
4 wall walks
scale 35/25
#pullingstrength
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/handwalk + push ups/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
medball plank
strength (18min)
every 2:30min x 6
1 wall walk
3 nose to wall handstand push ups
1 wall walk
3 nose to wall handstand push ups
6 hand release push ups
scale box supported walk, box supporeted handstand push ups, kneeling hand release push ups
metcon (18min)
amrap 18min
2min on/1min off
24 wall balls 9/6
32 double unders
12 burpees over line
scale single unders (x2)
#skillstrength
rpe8

HYROX

warm up
3sets
45sec on/15sec off
row
ski
samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
plank hold
kb pass through
conditioning
8min on/2min off

1. 250/200m row
20 alt sb lunges 20
10 burpees over sb

2. 250/200m ski
40m kb farmers carry 32/24
5 shuttle runs (2x6m)

‍

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
metcon (15min)
crossfit open 26.2.
for time
24m db overhead walking lunges 22,5/15
20 alt db snatches 22,5/15
20 pull ups
24m db overhead walking lunges 22,5/15
20 alt db snatches 22,5/15
20 chest to bar pull ups
24m db overhead walking lunges 22,5/15
20 alt db snatches 22,5/15
20 ring muscle ups
scale15/10, jumping pull ups, pull ups, chest to bar pull ups
#intheopen26.2
rpe9

HYROX

warm up
2sets
45sec on/15sec off
row
step ups
instep stretch+rotation/twisted cross
prehab
3sets
30sec on/10sec off
double db top of push up hold
db hollow hold
conditioning
4 sets
8min on/2min off
500/400m row
20 burpee box jumps 60/50
20 double db box step over 22,5/15
20 sit ups
max m row in remaining time

‍

warm up
200m run
into
3sets
row/sk/bike
instep stretch+rotaion/handwalk+push up/lateral squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
tuck ups
conditioning
4sets
16min on/2min off
in teams of two

1. 400m run
partner rows the entire time

2. 500/400m ski
partner does bike the entire time

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/sumo squat stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
nose to wall handstand  hold
metcon (40min)
team of two
for time
42-30-18 reps
power snatches 50/35
overheadsquats 50/35
handstand push ups
into
90 synch burpees over bar
into
18-30-42 reps
power cleans 50/35
shoulder to overhead 50/35
pull ups
scale 35/25, hand release push ups, jumping pull ups
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
tuck sit hang
strength (22min)
5 sets
4 backsquats @83% (heavy)
8 double db step ups @ahap (moderate)
3min rest
metcon (14min)
4 rounds
for time
22/16cal row
8 double db devils press 22,5/15
16 toes to bar
scale 15/10, knee raises
#buildingstrength
rpe7

‍

warm up (6min)
2 sets
45sec on/15sec off
ski
rope jumps
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
wall squats with 2sec pause in bottom
strength/skill (20min)
power clean 1/4
emom x 12
power clean @70% with 2sec pause in catch
metcon (16min)
every 2min x 8
1. 8 frontsquats 50/35 + 9/7cal ski
2. 30 double unders + 4 wall walks
35/25, single unders (x2)
#skillskillskill
rpe7

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell top of press hold @unloaded bar
tuck sit hang
strength (18min)
shoulder press 3/6
5 sets
5 reps @75%
*tempo 2-1-X (explosiv hoch)
30sec frontrack hold
3min
metcon (20min)
for time
20-18-16-14-12-10-8-6-4-2 reps
swings 24/16
chest to bar pull ups
hand release push ups
scale pull ups, ring rows, kneeling hand release push ups
#upperbodypush
rpe7/8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell roll outs
strength (18min)
deadlit 3/6
4 sets
6 reps @75%
*tempo 2-1-1
8 double db rom deadlifts (leicht)
3min rest
metcon (16min)
amrap 8min
10 shoulder to overhead 50/35
8 burpees over bar
18 sit ups
2min rest
amrap 6min
4 shoulder to overhead 60/45
6 burpees over bar
10 sit ups
scale 40/30, 30/20
#lowerbodypullingstrength
rpe7/8

‍

HYROX

warm up
2sets
45sec on/15sec off
row/ski
down ups
samson stretch/sumo squat stretch
prehab
3sets
30sec on/10sec off
medball turksih sit ups
medbal hollow hold
conditioning
every 6min x 6
1. 500/400m row
20 alt sandbag lunges 20
250/20m row

2. 500/400m ski
20wall balls 9/6
250/200m ski

3. 20 double db burpees+shuttle run (2x10m)

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
medball plank
wall sqats with 2sec pause in bottom
metcon (12min)
crossfit open 26.1
for time
20 wall balls 9/6
18 box jump overs 60/50
30 wall balls 9/6
18 box jump overs 60/50
40 wall balls 9/6
18 medball box step overs 9/6
66 wall balls 9/6
18 medball box step overs 9/6
40 wall balls 9/6
18 box jump overs 60/50
30 wall balls 9/6
18 box jump overs 60/50
20 wall balls 9/6
scale 6/4
#crossfitopen26.1
rpe9

‍

HYROX

warm up
2sets
45sec on/15sec off
row/ski
down ups
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
rower pike ups
plank hold
conditioning
4 sets

1. 1000/800m row

2. 600/500m ski

* in teams of two - the athlete starting on the ski does burpees till the athlete on the rower finishes

‍

warm up
200m run
into
3sets
45sec on/15sec off
row/ski/bike
handwalk+push up/sumo squat stretch/twisted cross
prehab
3sets
30sec on/10sec off
plank ups
tuck ups
conditioning
8 sets
8min on/1min off

1. 800m run
max distance row

2. 2400/2000m bike
max distance ski

‍

warm up (6min)
200n run
into
2 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
double db bottom of push up hold
tuck sit hang
metcon (45min)
teams of two
for time
buy in 800m run
80 double db hang squat cleans 22,5/15
100 burpees over cb´s
80 double db hang power snatches 22,5/15
100 box jumps 60/50
10 double db shoulder to overhead 22,5/15
100 toes to bar
cash out
100/75cal row
scale 15/10, knee raises
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/samson stretch/handwalk + push ups
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell good mornings @unloaded bar
strength (20min)
deadlift 2/6
6 sets
4 reps @70%
*pause for 2sec  1cm above the floor
2min rest
finisher:
3 sets
20sec heavy barbell hold @80%
1min rest
metcon (12min)
amrap 12min
1-2-3-4-5-6-7-8-etc reps
push jerks 60/45
chest to bar pull  ups
20 double unders b/w sets
scale 35/25, pull ups, ring rows, single unders (x2)
#strongstronger
rpe7

‍

warm up (6min)
45sec on/15sec off
shuttle run
instep stretch + rotation/down dog & seal/lat stretch
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
strength/skill (18min)
pull up 4/4
pull ups
beat swings
dynamic beat swings
moment of weightlessness
pause kipping pull up
practice
every 3min x 4
9/7cal aki
4-6 pull ups
6 burpees
4-6 pull ups
scale 1/2 pull up/dynamic beat swings
metcon (20min)
10 rounds
8 alt db snatches 22,5/15
12 sit ups
4 shuttle runs (2x6m)
scale 15/10
#skillskillskill
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (20min)
work up to a  heevy complex
power snatch + squat snatch
back off set
every 90sec x 5
10 a-jumps
1 complex @80%
metcon (15min)
for time
9-15-21 reps
overheadsquats 60/45
handstand push ups
box jump overs 60/50
scale 35/25, frontsquat, elevated hspu, hand release push ups
#lovetoliftweights
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of push ups hold in db's
strength (18min)
shoulder press 2/6
5 sets
6 reps @65%
*tempo 2-2-1 (2sec down, 2sec pause on top, 1sec pause on shoulder)
8 db lateral raises (moderate)
2min rest
metcon (15min)
for time
50-35-20 reps
double db thruster 22,5/15
toes to bar
scale 15/10, knee raises
#shoulderpresscycle
rpe7

‍

HYROX

warm up
3sets
45sec on/15sec off
row/ski
down ups
samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
plank hold
tick ups
conditioning
every 4min x 10

1. 500/400m row
20m burpee broad jumps

2. 10 shuttle runs (2x10m)
500/400m ski

‍

‍

warm up (6min)
2 sets
45sec on/15sec off
row
down ups
sumo squat stretch/lateral squat stretch
prehab (5min)
3 sets
30sec on/10sec off
kb bottom of squat hold
kb twist
strength (20min)
4 giant sets
4 backsquats @83%
8 alt kb cossack squats @ahap
12 jumping lunges
3min rest
metcon (20min)
Fitnessbundesliga Q3
amrap 20min
20cal ski
10 burpee box jumps 60/50
20cal row
10 burpee box jumps 60/50
#welovechallenges
rpe8

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/lateral squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
top of push up hold
tuck sit hang
conditioning

4 sets
12 banded hamstring curls
8 kb russian swings into reset ahap
8/8 kb bulgarian split squats ahap
12 kb goblet cyclist squats
2min rest

into

4sets
10 double kb bent over rows ahap
40sec active hang
10 push ups
40sec nose to wall handstand hold
2min rest

‍

‍

warm up
3sets
45sec on/15sec off
row/ski/bike
instep stretch+rotation/lateral squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
plank ups
hollow hold
conditioning
12 sets
6min on/1min off

1. row

2. ski

3. bike

‍

warm up (4min)
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal
prehab (4min)
tabata
hollow hold
arch hold
metcon (41min)
teams of 2
amrap 41min
20 box jump overs 60/50
2 shoulder to overhead 70/50
1 burpee bar muscle up
9 pull ups
8 handstand push ups
5 power cleans 70/50
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
wall squat with 2sec pause in bottom
bottom of push up hold
strength (20min)
overhead squat
work up to a heavy 3rm
back off set
every 90sec x 6
3 reps @80% of 3rm
scale frontsquat
metcon (20min)
emom x 20min
1. 12 handstand push ups
2. 18 box jump overs 60/50
3. 14 swings 24/16
4. rest
#workonyourweakness
rpe7

‍

warm up (6min)
45sec on/15sec off
2 sets
45sec on/15sec off
bike/ski
instep stretch + rotation/lat stretch
prehab (5min)
3 sets
30sec on/10sec off
plate reverse snow angels
plank ups
skill 3/4 (18min)
pull ups
beat swings
dynamic beat swings
moment of weightlessness
pause kipping pull up
practice
every 2min x 5
4 burpees on plate
6 pull ups
scale 1/2 pull ups, moment, dynamic beat swings
metcon (16min)
for time
50/35cal ski/bike
50 hang power cleans 50/35
50//35cal bike/ski
50 frontsquats 50/35
scale 40/25
#practicepracticepractice
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell good morning
strength (20min)
deadlift 1/6
5 sets
5 reps @65%
*tempo 3sec down (reset every rep)
10 glute bridges with 2sec pause on top
2min rest
metcon (16min)
8 rounds
for time
6 push press 50/35
12 toes to bar
24 double unders
scale 35/20, knee raises, single unders (x2)
#buildingstrength
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
double db bottom of push up hold
strength/gymnastic (15min)
for quality
30 strict nose to wall handstand push ups
*for each break 20 plate turkish sit ups 15/10
scale elevated hspu, hspu, box supported hspu
metcon (16min)
amrap 16min
12 double db hang power clean & jerk 22,5/15
8 burpees over db´s
12 alt pistol squats
16/12cal row
scale 15/10, feet supported pistol squat, squats
#gymnasticvolume
rpe7

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
tuck ups
conditioning
8min on/2min off

1. a) 50m double kb farmers carry 32/24
b) tempo ring rows (3sec up/3sec down)

2. a) 40m sled push 150/100
b) tempo back squats (3sec down/3sec up)

3. a) 20 wall balls 12/9
b) tempo push ups (3sec down/3sec up)

4. a) 20 GHD sit ups/sit ups
b) tempo double db deadlifts (3sec up/3sec down)

‍

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell roll outs
strength (15min)
shoulder press 1/6
4 sets
8 reps @60%
*tempo 3-1-1
2min rest
into
finischer
2 sets
20sec overhead hold @70%
1min rest
metcon (11min)
Fitnessbundesliga Q1
for time
20 alt db snatches 22,5/15
3 wall walks
20 toes to bar
3 wall walks
15 power snatches 40/30
50 wall balls 9/6
15 power cleans 40/30
3 wall walks
20 pull ups
3 wall walks
20 db clean & jerks 22,5/15
scale 15/10, knee raises, 30/20, ring rows
#welovechallenges
rpe8/9

HYROX

warm up
3 sets
45sec on/10sec off
ski/row
down ups
instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
medball plank hold
medball turkish sit ups
conditioning
12min on/2min off

1. 500/400m ski
30 wall balls

2. 250/200m row
10 burpee double jump over erg

3. 42m double kb farmers carry 24/16
18m sb lunges 20

‍

warm up
3sets
45sec on/15sec off
row/ski/bike
handwalk+push up/sumo squat stretch/twisted cross
prehab
3sets
30sec on/10sec off
plank ups
tuck ups
conditioning
6 sets
11min on/1min off

1. row

2. ski

3. bike

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell good mornings
metcon (45min)
teams of two
for time
80 deadlifts 100/70
*one partner holds the barbell at top of hip
80 toes to bar
40 synch burpees over bar
60 power cleans 70/50
*one patner holds the barbell frontrack
80 handstand push ups
40 synch burpess over bare
40 shoulder to overhead 60/45
*one partner holds the barbell overhead
40 wall walks
40 synch burpees over bar
scale 60/45, 45/30, 30, 20, knee raises, hand release push ups
#teamday
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
bike/ski
sumo squat stretch
samson stretch
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
tuck sit hang
strength (20min)
backsquat 6/6
HEAVY
5 reps @70%
3 reps @80%
2 reps @85%
work up to a heavy double
2min rest b/w sets
metcon (16min)
4 alt rounds
for total reps
3min on/1:00min off
a) 20/15cal bike
20 wall balls 9/6
max cal ski in remaining time
b) 20/15cal ski
20 pull ups
max cal bike in remaining time
scale 6/4, ring rows
#legslegslegs
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
row
samson stretch/handwalk + push up/lat stretch
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
kb twist
skill (18min)
pull ups 2/4
beat swings
dynamic beat swings
moment of weightlessness
pause kipping pull up
practice
emom x 8
8 pull ups
metcon (18min)
4 rounds
16 swings 32/24
24 sit ups
32/24cal row
scale 20/12
#skillskillskill
rpe8

‍

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell turkish sit ups
strength (15min)
work up to a heavy
power clean & push jerk
metcon (15min)
crossfit open wod 25.1
amrap 15min
3 lateral burpees over db
3 single arm db hang power clean & jerk 22,5/15
9m walking lunges (2x4,5m)
*after completing each round, add 3 reps to the burpees and hang power clean & jerks
scale 15/10
#weareintheopen
rpe9

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
samson stretch/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
bottom of push up hold
strength (20min)
benchpress 6/6
HEAVY
5 reps @72%
3 reps @82%
2 reps @88%
work up to a heavy double
2min rest b/w sets
metcon (16min)
emom x 16
1. 36 double unders
2. 12 toes to bar
3. 8 double db burpee box step overs 22,5/15
4. 3 wall walks
scale single unders (x2), knee raises, 15/10
#upperbodypush
rpe7

HYROX

warm up
3sets
45sec on/15sec off
row
ski
samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
plank hold
kb pass through
conditioning
8min on/2min off

1. 250/200m row
20 alt sb lunges 20
10 burpees over sb

2. 250/200m ski
40m kb farmers carry 32/24
5 shuttle runs (2x6m)

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
nose to wall handstand hold
strength (18min)
4 giant sets
4 deadlifts @83% (heavy)
6/6 split stance db rom deadlifts @ahap
12 db glute bridge
3min rest
metcon (15min)
4 rounds
8 power cleans 70/50
12 handstand push ups
4 frontsquats 70/50
18 push ups
scale 45/30, elevated hspu, hand release push ups, kneeling push ups
#strength&power
rpe8

HYROX

warm up
2sets
row/ski
down ups
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
top of push up hold
bottom f push up hold
conditioning
10sets

1. 60sec row
40sec burpee broad jumps (sprint)

2. 60sec row
40sec ski (sprint)

45sec rest b/w sets

‍

warm up
3sets
45sec on/15sec off
row/ski/bike
samson stretch/sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
top of push up hold
hollow hold
conditioning (building VO2max)
3 sets

8min on/1min off

1. row

2. ski

3. bike

‍

warm up (6min)
2 sets
45sec on/15sec off
bike/ski
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
db pass through
metcon (40min)
teams of tow
for time
buy in
100/75cal bike
into
6 rounds
10 alt db snatches 22,5/15
10 db box step overs 60/50
10 toes to bar
into
6 rounds
10 single arm db hang power clean & jerks 22,5/15
10 single arm db burpee box step overs 22,5/15
10 pull ups
into
6 rounds
10 single arm db thruster 22,5/15
10 alt single arm db devils press 22,5/15
5 bar muscle ups
into
cash out
100/5cal ski
scale 15/10, knee raises, ring rows, burpee pull up, burpee to target
#teamday
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
nose to wall handstand hold
strength (18min)
work up to a heavy complex
1 push press + 2 push jerk
back off set
emom x 5
1 push press + 1 push jerk @75%
*push jerk with 2sec pause in catch
metcon (18min)
6 rounds
for time
10 hanstand push ups
10 toes to bar
10 shuttle runs (2x6m)
scale elevated hspul hand release push ups, alt single leg toes to bar, knee raises
#itsallaboutgymnastic
rpe7

‍

warm up (6min)
2 sets
45sec on/15sec off
bike
down ups
handwalk + push up/lat stretch
prehab (4min)
tabata
hollow hold
arch hold
skill (18min)
pull ups 1/4
beat swings
dynamic beat swings
moment of weightlessness
pause kipping pull up
practice
emom x 8
5 pull ups
scale moment of weighlessness, dynamic beat swings
metcon (16min)
e2mom x 8
1. 10 alt single arm db devils press 22,5/15 + 10 airsquats
2. 15/10cal bike + 10 burpees on plate
scale 15/10
#skillskillskill
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
wall squats with 2sec pause in bottom
strength (18min)
backsquat 5/6
6 sets
2 reps @90%
120sec rest
rpe9
metcon (20min)
for time
10 deadlifts 100/70
10 wall walks
100 double unders
8 deadlifts 100/70
8 wall walks
80 double unders
6 deadlifts 100/70
6 wall walks
60 double unders
4 deadlifts 100/70
4 wall walks
40 double unders
2 deadlifts 100/70
2 wall walks
20 double unders
scale 60/40, inchworm, single unders (x2)
#legslegslegs
rpe8

‍

warm up (5min)
3 sets
45sec on/15sec off
row
sumo squat stretch/samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
wall squats with 2sec pause in bottom
strength (20min)
work up to a heavy complex
power snatch + hang squat snatch
back off set
emom x 5
complex @80%
metcon (15min)
crossfit open 19.1
amrap 15min
19 wall balls 9/6
19cal row
scale 6/4
#preparefortheopen
rpe8

HYROX

warm up
2sets
45sec on/15sec off
row/ski
instep stretch+rotaion/sumo squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
tuck ups
conditioning
5sets
2:30min on/90sec off

1. 250/200m row
20 lunges
20 air squat
max m row in remaining time

2. 250/200m row
15 burpees on erg
max m ski in remaining time

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
double db side bends
double db bottom of push up hold
strength (16min)
benchpress 5/6
6 sets
2 reps @88%
120sec rest
rpe8-9
metcon (16min)
for total reps
4 rounds
3min on/1min off
20 double db shoulder to overhead 22,5/15
10 chest to bar pull ups
20 box jump overs 60/50
scale 15/10, pull ups, ring rows
#upperbodypush
rpe7

HYROX

warm up
3sets
45sec on/15sec off
down ups
sumo squat stretch/samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
hollow hold
plank ups
conditioning
in teams of 2

1. a) 12 heavy wall balls 12/9
b) push ups

2. a) 8 double db burpees
b) box jumps

3. a) 20m sled push 120/80
b) sb walking lunges 20

4. a) double kb farmers carry 32/24
b) sit ups

‍

warm up
3sets
45sec on/15sec off
row/ski/bike
samson stretch/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
plank ups
tuck ups
conditionoing
every 24min x3
1. 6 sets
650/550m row
16 alt db snatches 22,5/15

2. 6 sets
650/550m ski
14 medball sit ups

3. 6 sets
1600/1300m bike
12 kb goblet box step ups 24/16

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
bottom of squat hold with medball
tuck sit hang
metcon (40min)
teams of two
for time
100 wall balls 9/6
20 power cleans 60/45
100 toes to bar
20 power cleans 60/45
100 wall balls 9/6
20 power cleans 60/45
100 push ups
20 power cleans 60/45
100 wall balls 9/6
20 20 power cleans 60/45
100 burpees over bar
scale 45/30, 6/4, knee raises, kneeling push ups
#teamday
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
row
rope jumps
handwalk + push ups/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
double db side bends
strength (16min)
benchpress 4/6
5 sets
3 rep @85%
2min rest
rpe8
metcon (20min)
emom x 20
1. 15/10cal row
2. 10 double db burpees 22,5/15
3. 30 double unders
4. 16 sit ups
scale 15/10, 60 single unders
#upperbodypush
rpe7

‍

warm up (6min)
dynamic warm up
prehab (4min)
tabata
hollow hold
arch hold
strength (18min)
handstandwalk 4/4
pratice
5 rounds
for quality
5m handstand walk
10 alt backfacing plate walks
5m handstand walk
10 plate turkish sit ups @ahap
2min rest
scale
2 wall walks
10 nose to wall plate walks
2 wall walks
10 plate turkish sit ups @ahap
2min rest
metcon (14min)
amrap 14min
12 pull ups
8 double db hang power clean & jerks 22,5/15
6m double db suitecase walking lunges 22,5/15
scale ring rows,  15/10, lunges
#gymnasticday
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
top of push up hold
strength (14min)
work up to a heavy cluster
metcon (20min)
Crossfit Open WOD 16.5
for time
21-18-15-12-9-6-3 reps
thruster 43/30
bar facing burpees
scale 30/20
#wearereadyfortheopen
rpe9

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squats stretch/samson stretch/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
kb twist
wall squats with 2sec pause in bottom
strength (18min)
backsquat 4/6
5 sets
3 reps @85%
2min rest
rpe8
metcon (18min)
12 rounds
for time
6 swings 32/24
8 toes to bar
10 box jump overs 60/50
scale 20/12, knee raises
#legslegslegs
rpe8

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotationsamson stretch/sumo squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
tuck ups
conditioning
3sets
90sec on/30sec off

1. 10 push ups
10 wall balls 9/6

2. 10 box jump over 60/50
10 sandbag lunges 20

3. 5 pull ups
10m farmers carry 32/24

4. 10m sled pull 150/100
10m sled push 150/100

5. 5 broad jumps
5 burpees

6. db sit ups 22,5/15

7. rest

‍

warm up (4min)
2 sets
bike/ski
instep stretch + rotation/handwalk + push up
prehab (4min)
2 sets
30sec on/10sec off
tuck sit hang
nose to wall handstand hold
strength/gymnasric (10min)
emom x 10
1. 4-6 weighted strict pull ups
2. 12 strict ring dips
scale strict pull ups, banded strict pull ups, floor assistant strict pull ups, stationary dips, banded dips, parallette dips
metcon (22min)
3 rounds
for time
24/18cal ski
8 deadlifts 120/95
16 handstand push ups
24/18cal bike
16 alt db snatches 22,5/15
2min rest
#push&pull
rpe8

‍

HYROX

warm up
3 sets
45sec on/15sec off
row/bike/ski
instep stretch+rotation/sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
rower pike up
db pass through
conditioning
4 rounds
4min on/1min off

1. 10 burpee double jump over db
10/10 db thruster 22,5/15
10/8 cal row
max cal bike in remaining time

2. 10 burpee box jump over 60/50
10 double kb box step ups 24/16
10/8cal row
max cal ski in remaining time

‍

‍

warm up
3sets
row/ski/bike
handwalk+push up/sumo squat stretch/dynamic bridge
prehab
3sets
30sec on/10sec off
side plank dips left
side plank dips right
conditioning
every 24min x3

1. 4 sets
1000/800m row
50 double unders

2. 4 sets
1000/800m ski
25 wall balls 9/6

3. 4 sets
2500/2000m bike
12 alt db devils press 22,5/15

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell roll outs
metcon (45min)
teams of two
for time
buy in 100 burpees over bar
20 power snatches 70/50
20 bar muscle ups
20 wall walks
40 power snatches 50/35
40 chest to bar pull ups
40 handstand push ups
80 power snatches 40/30
80 toes to bar
80 push ups
cash out 100 burpees over bar
scale 50/35, 40/30, 30/20, burpee pull ups, pull ups, ring rows, elevated hspu, hand release push ups, knee raises, kneeling push ups
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep strech + rotation/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
barbell roll outs
strength (18min)
tempo deadlfits
5 sets
5 reps @70%
*3-1-1
45sec wall sit
2min rest
metcon
for time
21-15-9-15-21 reps
power cleans 60/45
frontsquats 60/45
40 double unders b/w sets
scale 45/30, single unders (x2)
#lowerbodypull
rpe8

‍

warm up (6min)
3 sets
ski
samson stretch/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10ssec off
nose to wall handstand hold
bottom of push up hold
skill (16min)
handstandwalk 3/4
pratice
4 rounds
10 nose to wall plate walks
10m double db overhead carry @ahap
10 backfacing plate walks
30sec bottom of push up hold
2min rest
metcon (20min)
emom x 20
1. 12/9cal ski
2. 18 push ups
3. 14 double db box step overs 22,5/15
4. 8 shuttle runs (2x6m)
scale kneeling push ups, 15/10
#practicepracticepractice
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
double db side bends
strength (15min)
benchpress 3/6
5 sets
3 reps @82%
120sec rest
rpe8
metcon (20min)
40 toes to bar
40 double db hang power snatches 22,5/15
40 burpees over db‘s
30 toes to bar
30 double db hang power snatches 22,5/15
30 burpees over db‘s
20 toes to bar
20 double db hang power snatches 22,5/15
20 burpees over db‘s
10 toes to bar
10 double db hang power snatches 22,5/15
10 burpees over db‘s
scale knee raises, 15/10
#upperbodypush
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
tabata
hollow hold
arch hold
strength (24min)
2 rounds
90sec on/30sec off
1. max distance sled push 150/100
2. max distance öppenbar carry 100/70
3. max alt sandbag lunges 20
4. max strict commando pull ups
5. max wall walks
6. max plate turkish sit ups 15/10
7. max distance sandbag bearhug carry 70/45
scale 100/70, 60/40, lunges, seated strict commando pull ups, 10/5, 45/30
#strongman
rpe7

‍

HYROX

warm up
2sets
45sec on/15sec off
row/ski
down ups
samson stretch/sumo squat stretch
prehab
3sets
30sec on/10sec off
medball hollow hold
kb twist
conditioning
4 rounds
3:30min on/90sec off

1. 20/15row
6 burpees
20 wall balls 9/6
max shuttle runs in remaining time (6m)

2. 20/15ski
6 burpees
20 kb lunges 24/16
max shuttle runs in remaining time (6m)

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/instep stetch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
barbell good mornings @unloaded bar
strength (16min)
backsquat 3/6
6 sets
3 reps @82%
90sec rest
rpe7-8
metcon (13min)
crossfit open workout 17.4
amrap 13min
55 deadlifts 100/70
55 wall balls 9/6
55cal row
55 handstand push ups
scale 60/43, 6/4, hand release push ups
#preparefortheopen
rpe8

HYROX

warm up
2sets
row/ski
down ups
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
rower pike ups
plank ups
conditioning
amrap 40min
500/400m row
10 shuttle run burpees (2x5m)
500/400m ski
20 burpees

‍

warm up
3sets
row/ski/bike
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
tuck sit hang
top of push up hold
conditioning
every 24min x3

1. 2 sets
2000/1600m row
10 complex
*2alt lunges+1 air squat

2. 2 sets
2000/1600m ski
10 shuttle run + burpee (2x5m)

3. 2 sets
5000/4000m bike
30 toes to bar

‍

warm up (4min)
2 sets
45sec on/15sec off
bike/ski
intep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
double db side bends
tuck sit hang
metcon (40min)
in teams of two
for time
100/75cal bike
80 double db hang power clean & jerks  22,5/15
60 toes to bar
40 double db frontsquats 22,5/15
20 double db devils press 22,5/15
10 burpee bar muscle ups
20 doiuble db devils press 22,5/15
40 double db frontsquats 22,5/15
60 toes to bar
80 double db hang power clean & jerks  22,5/15
100/75cal ski
scale 15/10, knee raises, burpee pull ups, burpee to target
#teamday
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
tuck sit hang
strength (15min)
backsquat 2/6
5 sets
4 reps @77%
90sec rest
rpe7
metcon (20min)
for time
3 rounds
6 hang power cleans 50/35
12 wall balls 9/6
10 pull ups
into
2 rounds
12 hang powe cleans 50/35
24 wall balls 9/6
20 pull ups
into
1 round
18 hang power cleans
36 wall balls 9/6
30 pull ups
scale 45/30, 6/4, pull ups, ring rows
#legslegslegs
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (4min
tabata
hollow hold
arch hold
skill (18min)
handstand walk
pratice
4 rounds
30sec backfacing handstand  hold
10 plate pass through 15/10
10 plate turkish sit ups
10m handstandwalk
2min rest
scale
nose to wall handstand hold, top of push up hold, nose to wall alt shoulder taps
metcon (18min)
12 rounds
6 push jerks 50/35
8 sit ups
12 airsquats
scale 30/20
#pracicepracticepractice
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
samson stretch/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
nose to wall handstand hold
strength (18min)
5 supersets
5 romanian deadlift @ahap
10 db glute bridge @ahap
2min rest
metcon (15min)
open 22.1
amrap 15min
3 wall walks
12 alt db snatches 22,5/15
15 box jump overs 60/50
scale 15/10
#preparefortheopen
rpe9

‍

warm up (6min)
3 sets
45sec on/15sec off
row
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
db pass through
strength (13min)
benchpress 2/6
5 sets
4 reps @77%
90sec rest
rpe7
metcon (15min)
5 rounds
for time
20/15cal row
10 single arm db shoulder to overhead left side 22,5/15
10 toes to bar
10 single arm db shoulder to overhead right side 22,5/15
10 toes to bar
scale 15/10, knee raises
#upperbodypush
rpe7

HYROX

warm up
2sets
row/ski
down ups
instep stretch+rotation/samson stretch
prehab
3sets
30sec on/10sec off
hollow hold
rower pike ups
conditioning
teams of two
7 rounds
2min on/1min off

1.
80sec row
40sec ski sprint

2.
80sec ski
40sec row sprint

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
instep stretch + rotation/sumo squat stretch/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll out
strength (16min)
work up to a heavy complex
power clean + frontsquat + hang squat clean
metcon (20min)
5 rounds
for total reps
2min on/2min off
12/9cal bike
6 burpees over bar
2 power cleans + max frontsquats in remaining time @80% of heaviest complex
#welovebarbellcycling
rpe8

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
kb pass through
kb twist
conditioning
5 sets
75sec on/45sec off

1. 2 double kb box step ups + 2 double kb frontsquat 24/16

2. 6 ring rows
6 push ups

3. 2 double db push press 22,5/15
2 double db romanian deadlifts 22,5/15

4. 6 barbell bicep curls 20/15
6 barbell bent over rows 20/15

‍

warm up
3sets
45sec on/15 sec off
row/ski/bike
samson stretch/down dog+seal/handwalk+push up
prehab
3sets
30sec on/10sec off
plank ups
tuck ups
conditioning
every 8min x9

a) 4 sets
300/200m row
4 double jump burpees over erg

b) 4 sets
300/200m ski
8 medball sit ups 9/6

c) 4 sets
600/400m bike
12 alt single arm db snatches 22,5/15

‍

warm up (6min)
2 sets
45sec on/15sec off
step ups
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
plank hold
metcon (40min)
teams of two
for time
buy in
100 double db box step overs 22,5/15
into
10 rounds
8 clean & jerks 70/50
12 burpees over bar
4 bar muscle ups
6 chest to bar pull ups
12 airsquats
scale 45/30, chest to bar, pull ups, ring rows
#reamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
double db side bends
rower pike ups
strength (20min)
deadlift
work up to a 3RM (touch & go)
back off set
emom x 5
1 rep @3RM
metcon (18min)
6 rounds
for time
8 hanstand push ups
12 double db burpees 22,5/15
20/15cal row
scale elevated hspu, 15/10
#pullingstrength
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
kb twist
skill (16min)
handstandwalk
pratice
e2mom x 5
10m handstandwalk + 10 alt nose to wall shoulder taps
scale
10 nose to wall shoulder taps + 10 nose to wall plate walks
metcon
for time
50-35-20 reps
swings 24/16
sit ups
single arm kb shoulder to overhead 24/16
shuttle runs (2x6m)
scale 20/12
#welovetolearnnewsskills
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
samson stretch/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
wall squats with 2sec pause in bottom
strength (18min)
backsquat
5 sets
5 reps @70%
2min rest
rpe6
metcon (16min)
3 rounds
for time
10 power cleans 80/60
30 toes to bar
90 double unders
scale 50/35, knee raises, single unders (x2)
#legslegslegs
rpe8

‍

warm up (6min)
45sec on/15sec off
row
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
plate hollow hold
strength/gymnastic strength (18min)
every 3min x 5
4 nose to wall handstand push ups
2 wall walks
6 push ups
10 plate turkish sit ups @ahap
metcon (20min)
every 2min x 5
1. 12/9cal row + 12 alt db hang power clean & jerks 22,5/15
2. 12 box jumps 60/50 + 10 single arm db thruster 22,5/15
scale 15/10
#buildinggymnasticstrength
rpe7

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/samson stretch
prehab
3sets
30sec on/10sec off
barbell turkish sit ups
top of push up hold
conditioning

1min on/30sec off

1. sled push 150/100

2. barbell backrack lunges

3. barbell shoulder press

4. sit ups

5. ring rows / inverted ring rows

6. double kb farmers carry 32/24

7. push ups

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/down dog &seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
tuck sit hang
strength (16min)
benchpress
week 1/6
5 sets
5 reps @70%
90sec rest
rpe 6
metcon (14min)
amrap 14min
4 power snatches 50/35
6 overhead lunges 50/35
8 burpees over bar
10 pull ups
scale 35/25, frontrack lunges, ring rows
#upperbodstrengthbuilding
rpe8

‍

‍

warm up
3 sets
45sec on/15sec off
row/ski/bike
sumo squat stretch/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
medball plank hold
kb twist
conditioning
every 8min x9

a) 3 sets
400/260m row
10 wall balls 9/6

b) 3 sets
400/260m ski
30 double unders

c) 3 sets
800/530m bike
16 alt kb frontrack lunges 24/16

‍

warm up (6min)
2 sets
45sec on/15sec off
ski
bike
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
metcon (40min)
teams of two
for time
8 rounds
*each YGIG
2 double db snuster 22,5/15
4 double db burpees 22,5/15
6 toes to bar
into
60/45cal ski
60/45cal bike
into
8 rounds
*each YGIG
2 double db hang clean & jerks 22,5/15
4 alt double db frontrack lunges 22,5/15
6 push ups
scale 15/10, knee raises, kneeling push ups
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
sumo squat stretch/samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
bottom of squat hold with medball
top of push up hold on medball
strength (20min)
backsquats
5 sets
2.2.2 reps @76% of 1rm
10sec rest b/w reps
2min rest b/w sets
metcon (20min)
emom x 20
1. 15/10cal bike
2. 14 push ups
3. 20 wall balls 9/6
4. rest
scale kneeling push ups, 6/4
#legslegslegs
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
tuck sit hang
strength (18min)
benchpress
work up to a heavy benchpress
back off set
every 20sec x 10
1 rep @80%
metcon (20min)
8 rounds
for time
4 wall walks
8 thruster 40/30
12 toes to bar
scale 30/20, knee raises
#upperbodypush
rpe8

‍

HYROX

warm up
2sets
45sec on/15sec off
row/ski
down ups
instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
db pass through
kb twist
conditioning
amrap 20min
800/650m row
10 double db burpees 22,5/15
10 double db thruster

into

amrap 20min
800/650m ski
20m double kb lunges 24/16
20m double kb farmers carry 24/16

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
db twist
strength (18min)
emom x 12
1. 5 deadlifts @81%
2. 3 deadlifts @83%
3. 1 deadlift @87%
metcon (16min)
amrap 16min
14 alt db snatches 22,5/15
7 burpee box jump overs 60/50
14 pulll ups
7 burpee box jump overs 60/50
scale 15/10, jumping pull ups, ring rows
#lowerbodypullstrength
rpe8

‍

warm up
3 sets
45sec on/15sec off
row/ski/bike
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
hollow hold
conditioning
every 8min x9

a) 1200/800m row
15 double db burpees 22,5/15

b) 1200/800m ski
10 wall walks

c) 2400/1600m bike
16 double kb frontrack box step ups 24/16

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretrch + rotation/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
bottom of push up hold
metcon (40min)
teams of two
buy in 100/75 cal row
into
6 rounds
12 power cleans 70/50
18 pushups
24 situps
into
6 rounds
8 squat cleans 70/50
12 handstand push ups
16 toes to bar
cash out
100/75 cal row
scale 45/30, kneeling push ups, hand release push ups, knee raises
#teamday
rpe8

‍