Dienstag, 30. November

2 min. Cardio

2 rounds
10 Med Ball Thruster
5 Push ups
3 Burpees

A.

Teams of 2

For 20 min.

Start with 1500 on a Cardio machine (Ski/ Row) - igyg

AMRAP:

• 3 Burpee Box Jump Over
• 6 Air squats/ pistols
• 9 sit ups

Partner A completes one round, Partner B does 5-10 Wall Balls

REST: 2 min.

B.

Teams of 2

For 20 min.

Start with 350 DU/ 500 SU - igyg

AMRAP:

• 1 Man Maker
• 2 Devil Presses
• 3 Push ups on DB

Partner A completes one round, Partner B hangs on bar

REST: 2 min.

C.

Teams of 2

For 20 min.

Start with 10 lanes Burpee Broad Jumps - igyg

AMRAP:

• 1 lane sled pull
• 1 lane sled push
• 1 lane SB lunges

Partner A completes one round, Partner B does KB Farmers walk

D.

3 rounds

• 30 sec. Single leg V-ups
• 30 sec. Flutter Kicks
• 30 sec. Plank hold

NO REST!

Freitag, 26. November

Running Clock

A. Minute 1-15

• 250 m Ski Erg
• 20 WB

B. Minute 16-30

• 1000 m AB
• 20 SBL

C. Minute 31-45

• 250 m Row
• 20 Burpees

D. Minute 46-60

• 2 Lanes Hurdle Jump (Single Leg)
• 2 Lanes Sled Pull

Dienstag, 15. November 

1 Tabata (Single under / Down Dog Toe Taps)

Hyrox Workout

Workout in Teams of 3 - Clock runs 60 min. - Every 5 min. do 5 Burpees

A) 

Start with: 1300/1000m on a cardio machine - 1 works/ 2 hold a BB 

AMRAP 

• 30 Push ups
• 30 Box Jumps
• 30 Sit ups

After 20 min.: 1300/1000m on a cardio machine - 1 works / 2 hold a BB

AMRAP

• 6 lanes SLED Push (KB Farmers Walk)
• 10-15 Wall Balls syn. (unbroken, go heavy)

After 40 min. 600 DU /1000 SU

AMRAP

• 12 Devil Press (2 DB) 
• 15 DB Lunges (2 DB)
• 30 DB Swings (1 DB)

B)

Core:
3 rounds 

• 45 sec. Russian Twists with Plate 
• 45 sec. Plank hold
• 45 sec. Mountain Climber

Dienstag, 9. November 

4 Rounds
30 sec. Cardio machine / 30 sec. Rest

2 Rounds
1 min. Spiderman Stretch (30 sec. Each Side) / 30 sec. Plank Hold

Hyrox Workout

3 x 18 min. WORK with 3 min. REST

A) E1,5MOM

• 1st: 10-20 Wall Balls (unbroken, Go Heavy if you can with Good quality)
• 2nd: 5-10 Burpees with Plates

B) AMRAP in Teams of 2

• 15/12 cal. ROW/SKI (syn.)
• 1 lane SLED PULL & PUSH (A)
• x lanes KB Farmers Walk (B)
• 20 air Squats/ 10 Pistols (syn.)

C) For Time in Teams of 2

• 200 Hang DB Snatches alt.
• 200 Partner sit ups
• 200 DU / 400 SU 

Split as you like
(In remaining Time: Do as Many Push ups as you can in the team)

Freitag, 29. Oktober 

Warm Up: 5 min.

Hyrox Workout

2 Rounds in Teams of 2 of:

Amrap 1

Partner A:  4 Lanes Frog Jumps
Partner B:  Sit Ups

Amrap 2
A: 2 Lanes Sled Push
B: 2 Lanes Sled Pull

Amrap 3
A: Row
B: 40 Wall Balls 

Amrap 4
A: 50 Sandbag Lunges
B: KB Hold/Walk

Amrap 5
A: Ski Erg
B: Burpees

(Every Amrap 5 min / 1 min Rest)

Dienstag, 26. Oktober - Team

2 Rounds (50 sec ON/10 sec OFF)

• 1st: ski
• 2nd: Plank Shoulder Taps
• 3rd: Row
• 4th: Plank Knee to Elbow

10 sec to switch

A.

In Teams of 2 (TC: 55 min.)

Buy in: 

2000m row or ski / Parter holds 2 KB)

AMRAP (igyg)

140 Wall Balls

70 DB Front Stepping Lunges

140 Sit Ups

70 Single Arm DB Thruster

140 DU / or 210 SU

70 Single Arm Snatches

140/70 Cal Airbike

70 Push Ups on DB

14 lanes Burpee Broad Jumps

Every 5 min. do 5 sync. V-Ups or Leg Raises

Dienstag, 19. Oktober - Team

1 min Sinle Unders

1 min Box Step Ups

1 min Plank

1 min (30/30sec) Spiderman Stretch

1 min Shoulder Dislocates

A.

8 min AMRAP A&D

1 lane Sled Push 

x lanes Shuffle Sprint

2 lanes Farmers Walk sync.

2 min rest

B.

8 min AMRAP B&E

200/150 m ski

x m row

10 SitUps sync.

2 min rest

C.

8 min AMRAP C&F

3 Burpee Box Jump Over

x DU or SU

10 Wall Balls sync.

2 min rest

D.

8 min AMRAP D&G

20 Air Squats

x Push Ups

5 Burpees sync.

G.

Core

3 Rounds: 40 sec work / 20 sec rest

• Plank with Hip Dips
• Leg Raises

Freitag, 21. Mai

5 min.

20 Jumping Jacks + 5 Push Ups + 5/5 Lunges + 10 Sit Ups
 

A.

20 min. EMOM

• 1st: 1st: 8-10 TTB / HKR
• 2nd: 8-10 Box Jumps or Step Ups
• 3rd: 30-50 DU/SU
• 4th: 5-10 Pull Ups or Ring Rows
• 5th: rest

B.

12 min AMRAP

• 5 Hang Power Clean
• 5 Burpees over Bar
• 5 Wall Balls

C.

Tabata

• Barbell Biceps Curls

Montag, 17. Mai

3 Rounds of

3 Inchworm Push Ups + 6 Burpees + 9 Air Squats + 12 Jumping Lunges
 

A.

4 Sets of

Strict Handstand Push Ups x 4 Reps

followed by

4 Sets of

Kipping Handstand Push Ups x 4 Reps

B.

Four Rounds for time of:

• 30 Double Unders
• 3 Handstand Push Ups
• 30 Sit Ups Toes to Bar

C.

3 Sets of

• 8 Pull Ups
• 45 Hollow Rock

Sonntag, 16. Mai

Restday

Samstag, 15. Mai

5 min of Cardio

10 min to work on your mobility weaknesses

A.

30 min EMOM

1st: 6 Burpee Box Jumps overs

2nd: 7 Toes to Bar

3rd: 8 Push Ups

4th: 9 V-Ups

5th: 50 m sprint (2x25m to get back to your workout zone)

B.

4 Sets of

• 8 Chin ups (Klimmzüge mit Untergriff)
• 8 Dips

rest as needed

Freitag, 14. Mai

3 minutes of Cardio

2 Rounds: 5 Pull Ups + 5 Push Ups + 30 sec Plank + 10 Cossack Squats

A.

5 Rounds for time

• 5 Muscle Ups (sc. Pull Ups)
• 10 Box Jumps or Step Ups
• 20m Walking Lunges
• 400m run

B.

3 Sets of

• 8 strict leg raises
• 8 Glute Bridges

rest as needed

Donnerstag, 13. Mai

Vatertag

(am heutigen Workout darf nur mit Equipment teilgenommen werden - ansonsten Restday!)

Mittwoch, 12. Mai

3 minutes of Cardio

3 Rounds: 10 Air Squats + 5 Inchworm Push Ups + 3 Burpees

2 Rounds: 10 Jumping Lunges + 5 Pull Ups

A.

10 Rounds of (scaled: 5-7 Rounds)

• 30 Air Squats
• 20 Sit Ups
• 10 Burpees
• 5 m Handstand Walk (scaled: 2 Wall Walks)

Dienstag, 11. Mai

3 Rounds

• 5 Pull Ups + 5 Push Ups + 10 Lunges + 10 Cossack Squats

A.

Four Sets of:

max. reps Handstand Push Ups or Push Ups
rest as needed

B.

14 min EMOM

• 10 Jumping Air Squats + 4 Burpees (Deadlift @ 30-35% of 1RM)

C.

Every 3min. for 9 min. (3 Sets)

8 Single Leg Glute Bridges each leg

8 External Oblique Opener

Montag, 10. Mai

2 Rounds

• 15 Air Squats + 10 Sit Ups + 5 Inchworm Push Ups

2 Rounds

• 10 Lunges + 6 Cossack Squats

2 min Hold in Deep Squat Position

A.

Every 2:30 min. for 15 min (6 Sets)

Front Squat

• 10 alt. Pistols
• 10 Toes to Bar or 15 V-Ups

B.

Annie

For time

50-40-30-20-10

• Double Unders
• Sit Ups

C.

Four Sets of

• 8 Pull Ups (strict)
• 20 Face Pulls

Rest as needed

Sonntag, 9. Mai

Samstag, 8. Mai

3 min. of Cardio

then 3 Rounds

• 8 Air Squats + 6 Cossack Squats + 4 Pike Push Ups + 2 Pull Ups

A.

Every 3 min for 15 min. (5 Sets)

30 sec max reps Push Ups

B.

For time

400 Double Unders

Every time y break perform

• 5 Burpees
• 5 Pull Ups

C.

1 Tabata

V-Ups

Freitag, 7. Mai

3 min. of Cardio

then 5 Rounds

• 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull Ups

then:

• 10 Cossack Squats
• 10 Push Ups
• 2 Wall Walks

A.

In 12 min. build up to:

Handstand Push Ups x 5 heavy reps (or a set of 5 unbroken Wall Walks)

B.

Every 2:30 min for 15 min. (6 Sets)

Pistols x 10-20 reps

C.

Three Sets of

• 8 Pull Ups
• 30 sec max reps Push Ups
• 1 min Plank Hold

Donnerstag, 6. Mai

Restday

Mittwoch, 5. Mai

4 min. of Cardio

then 3 Rounds

• 5 Sit Ups + 20 Jumping Jacks + 5 Inchworm Push Ups

5 min of Mobility for Ankle and Lower Back

A.

10 Rounds of

400 m run or 600m ski or 700 m row

40 Double Unders

10 Toes to Bar

D.

Mobility

• 2 min. in deep Squat
• 2 min. Couch Stretch (each side)

Dienstag, 4. Mai

5 min. of Cardio

then 3 Rounds

• 5 Push Ups + 5 Burpees + 5 Pull Ups + 15 Air Squats

With empty Barbell:

A.

30 min EMOM

2 Muscle Ups (or strict Pull Ups) + 2 Handstand Push Ups

C.

Every 2:30 min for 10 min (4 Sets)

10-20 Push Ups + 20 Sit Ups

D.

Walking Lunges x 100 alt. steps

Montag, 3. Mai

4 Rounds

• 10 Single Leg Glute Bridges + 10 External Oblique Opener (Prayer Version) + 5 Inchworm Push Ups

A.

Every 3 min for 15 min.

Position Deadlift (Stop for 4 sec. below the knees + 4 sec above the knees in up and down movement!)

• 2 Lanes Triple Broad Jump
• 20 Superman (Tension in Glutes not Lower Back)

B.

30 Rounds of

1 Strict Pull Up or Muscle Up

2 High Box Jumps or Stair Jumps

C.

3 Rounds of

8 Strict Toes to Bar or Hanging Knee Raises

20 Single Arm Bottle Press in kneeling Position (each side)

Sonntag, 2. Mai

Restday

Samstag, 1. Mai

CrossFit Bad Marienberg feiert heute 6 Monate Berufsverbot unbroken und Solidarität.

Hoch die Tassen!

Freitag, 30. April

4 Rounds

• 3 Inchworm Push Ups + 6 Cossack Squats + 9 Sit Ups + 12 Ring Rows

5 min. of Mobility for Ankle & Shoulder

A.

4 Rounds of

• 40 Double Under
• 20 Toes to Bar
• 10 Push Ups + Jump on Box

B.

30 Rounds of

1 Burpee

2 Pistols

3 strict Pull Ups

Donnerstag, 29. April

Rest Day

Mittwoch, 28. April

3 Rounds

• 10 Air Squats + 6 Cossack Squats + 3 Inchworm Push Ups

2 Rounds

• 10 Front Stepping Lunges + 5 Pull Ups

Mobility

• 1 min Couch Stretch each side
• 1 min in deep Squat Position

A.

Every 2 min. for 8 min. (4 Sets)

6-8 Single Leg Glute Bridges each side

B.

Every 2 min. for 16 min. (8 Sets)

10 Pistols

C.

Three Sets (not for time!)

• 8-10 Pull Ups
• 30 sec V-Ups

rest as needed

Dienstag, 27. April

4 Rounds of

• 4 Inchworm Push Ups
• 8 Ring Rows
• 4 Squats
• 8 External Oblique (Prayer Version)

With empty Barbell:

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

work up to training weight for 5 Sumo Deadlift

in 15 min.

B.

Strength

Every 3 min. for 15 min. (5 Sets)

• 8-10 Pull Ups
• 8-10 Dips

C.

For time

• 80 Sit Ups
• 40 Push Ups
• 60 Thruster (2 Water Bottles)
• 30 Pull Ups
• 40 Burpees
• 15 Toes To Bar

Montag, 26. April

5 Rounds of

• 8 Air Squats
• 6 Lunges
• 4 Burpees
• 2 Pull Ups

Mobility/Dehnen: unterer Rücken, hinterer Oberschenkel und Sprunggelenk

A.

For time

30-20-10-5

• Broad Jumps (Ziel: 2m pro Sprung, macht euch Markierungen auf dem Boden, die euch herausfordern!)
• Inchworm Push Ups

B.

4 Sets (not for time)

• 12 V-Ups
• 8 Strict supinated Pull Ups

rest as needed

Sonntag, 25. April

Rest Day

Samstag, 24. April

4 Rounds of

• 10 Single Leg Glute Bridges (each leg)
• 10 External Oblique Opener
• 5 Inchworm Push Ups
• 10 Ring Rows

A.

Every 3 min for 15 min. (5 Sets)

• 40 sec for max reps Push Ups
• 2 Lanes of Triple Broad Jump

B.

4 Rounds for time

• 600m run
• 30 Side Kick Throughs
• 20 Sit Ups
• 10 Pull Ups

-rest 2 min after each round-

C.

3 Rounds of

• 2 unbroken Wall Walks
• 8 strict Toes to Bar or Hanging Knee Raises
• 60 sec. Plank

rest as needed

Freitag, 23. April

400m run, then

4 Rounds of

• 10 Air Squats
• 5 Inchworm Push Ups
• 10 Ring Rows
• 5 Push Ups

A.

For time

200m run

1 Round of: 5 Pull Ups / 10 Push Ups / 15 Air Squts

400m run

2 Rounds of: 5 Pull Ups / 10 Push Ups / 15 Air Squts

600m run

4 Rounds of: 5 Pull Ups / 10 Push Ups / 15 Air Squts

800m run

3 Rounds of: 5 Pull Ups / 10 Push Ups / 15 Air Squts

1000m run

5 Rounds of: 5 Pull Ups / 10 Push Ups / 15 Air Squts

B.

3 Rounds of

• 12 V-Ups
• 45 sec. Plank Hold

Donnerstag, 22. April

Rest Day

Mittwoch, 21. April

4 Rounds of

• 10 Air Squats
• 5 Inchworm Push Ups
• 20 Jumping Jacks
• 5 Push Ups

5 min. of Mobility for Ankle and Shoulder

A.

32 min EMOM (8 Rounds)

• 1st: 40 Double Unders (scaled Single Unders or Jumping Jacks)
• 2nd: 8 Toes to Bar (sc. 15 Sit Ups)
• 3rd: 8 Box Jump Overs (24/20`), or 2 Lanes Triple Broad Jumps
• 4th: 4 Handstand Push Ups

Dienstag, 20. April

4 Rounds of

• 5 Push Ups
• 10 Leg Raises
• 5 Air Squats
• 10 Ring Rows

A.

20 min AMRAP

20 alt. Front Stepping Lunges

6 Pull Ups

3 Wall Walks

B.

3 Rounds for time:

20 Bottle Thruster

30 Sit Ups

40 Double Unders or Jumping Jacks

Montag, 19. April

4 Rounds of

• 5 Single Leg Glute Bridges (each leg)
• 10 Leg Raises
• 5 Squat Jumps (5 sec in lowering phase, explosive jump)
• 10 Ring Rows

A.

15 min AMRAP:

• 3 High Box Jumps (30/24`) or high Stair Jumps
• 6 Burpees
• 9 Toes to Bar (scaled: V-Ups)

B.

15 min AMRAP:

1-2-3-4-5-6-7-8-9-10-11-...

Handstand Push Ups or Pike Push Ups

Finish each round with 30 High Knee Runs

Sonntag, 18. April

Rest Day

Samstag, 17. April

4 Rounds of

• 5 Inchworm Push Ups
• 10 Air Squats
• 5 Cossack Squats (each side)
• 10 Doorframe Rows

A.

Every 3 min.  for 12 min. (4 Sets)

1 Set all out Push Ups

B.

Three Sets of:

• 8 strict Pull Ups
• 8 Dips

C.

15 min EMOM:

• 1st: 15 Sit Ups
• 2nd: 10 Box Jumps
• 3rd: 5 strict Toes to Bar

Freitag, 16. April

Warm Up:

4 Rounds of

• 10 Leg Raises
• 5 Inchworm Push Ups
• 10 Wall Squats

5 min. Mobility for Squat & Ankle

A.

Every 30sec.  for 10 min. (20 Sets)

Complex: 1 very slow Air Squat with 3 sec rest at bottem + 1 Air Squat with double bounce at bottem + 1 Squat Jump

(perfect form!)

B.

For time:

10-9-8-7-6-5-4-3-2-1

Toes to Bar (scaled: sit ups x 2 or weighted sit ups)

1-2-3-4-5-6-7-8-9-10

High Box Jumps (30"/ 24")

C.

For time:

10-9-8-7-6-5-4-3-2-1

• V-Ups
• Push Ups

Donnerstag, 15. April

Rest Day

Mittwoch, 14. April

400 m run

then: 4 Rounds of

• 10 Leg Raises
• 5 Inchworm Push Ups
• 40 Single Unders or  Jumping Jacks

5 min Mobility for Shoulder & Ankle

A.

5 Sets of

• 8-12 Kipping Handstand Push Ups (scale challenging)

2min./Set

B.

4 Sets of

• 8 Strict Handstand Push Ups (scale as needed)

2min./Set

C.

400 m run

then 4 Rounds of

• 8 strict Pull Ups
• 8 Burpees

200 m sprint

Dienstag, 13. April

4 Rounds of

• 10 Air Squats
• 5 Inchworm Push Ups
• 20 Jumping Jacks
• 10 Superman

With empty Barbell:

• 10 Bottle Deadlift / 10 Bottle Front Rows / 10 Bottle Front Squat
• 10 Bottle Press / 10 Bottle Front Rows / 5 Bottle Thruster
• 10 Bottle Deadlift / 10 Bottle Front Rows / 5 Bottle Thruster

(Nach jeder Reihe kurz durchatmen und ablegen)

A.

28 min EMOM (7 Rounds)

• 1st: 35 Jumping Jacks
• 2nd: 16 Thruster (Use 2 Plastic Bottles)
• 3rd: 8 Burpees Jump over 1m (draw 2 lines 1m apart, and do each Burpee behind the line and jump 1m behind the second line)
• 4th: 16 Push Ups

(Reduce reps if u can´t keep up, but keep it challengeing!)

Wir empfehlen die App "WOD Timer".

Montag, 12. April

2 Rounds of

• 15 Air Squats / 10 Push Ups / 5 Pull Ups or 10 Ring Rows

3 Rounds of

• 10 Lunges / 5 Inchworm Push Ups

Do 5 min mobility for ankle and shoulder!

A.

Every 2 min for 10 min. (45 Sets)

5 Sets of

• 4 heavy scaled hanstand push ups
• 2 lanes of triple broad jump

B.

Every 2:30 for 12:30 (5 Sets)

• 16 alternating pistols (scale with box or heel if necessary)

C.

Every 2:30 for 10 min. (4 Sets)

• 8 Chin Ups (Klimmzüge mit Untergriff)
• 30 sec. V-Ups

Sonntag, 11. April

Rest Day

Samstag, 10. April

Warm Up:

4 Rounds of

• 5 Sit Ups
• 20 Jumping Jacks
• 5 Inchworm Push Ups

5 min of Mobility for Abs and Ankle

Workout

For time

• 180 Sit Ups
• EMOM perform 5 Burpees (Ap Empfehlung: WOD Timer)

 Assessory Excercises

3 Rounds of

• 20 Side Raises (use 2 Plastic Bottles
• 10 Kneeling Bottle Shoulder Press (each side)

Freitag, 9. April

Warm Up:

3 Rounds of

• 5 Push Ups
• 10 Lunges
• 5 Kneeling Single Arm Bottle Shoulder Press
• 10 Cossack Squats (each side)

5 min of Mobility for Squat

Workout I

4 Rounds of for time

• 30 Air Squats
• 5 Burpees

Strength I

do 4 Rounds of

• 10 Pull Ups or 20 Towel Rows
• 15 Triceps Dips (Couch, Bettkante, Stuhl, o.Ä.)

Workout II

4 Rounds of

• 400 m run
• 40 Front Stepping Lunges

Donnerstag, 8. April

Rest Day

Mittwoch, 7. April

Warm Up:

3 Rounds of

• 10 Leg Raises
• 10 Superman
• 10 Squat Jumps
• 10 Doorframe Rows

3 min. Stretching:

• Lat
• Lower Back

Workout

For time:

• 90 Jumping Jacks
• 60 Bent over Rows (with two water bottles or 1 beer crate)
• 30 V-Ups

• 80 Jumping Jacks
• 50 Bent over Rows (with two water bottles or 1 beer crate)
• 20 V-Ups

• 70 Jumping Jacks
• 50 Bent over Rows (with two water bottles or 1 beer crate)
• 10 V-Ups

• 60 Jumping Jacks
• 40 Bent over Rows (with two water bottles or 1 beer crate)
• 5 V-Ups

Additional Work

do 3 Rounds of

• 20 Biceps Curls (with two water bottles or 1 beer crate)
• 45 sec Plank Hold

Dienstag, 6. April

Warm Up:

3 Rounds of

• 10 Air Squats
• 5 Inchworm Push Ups
• 10 Squat Jumps
• 5 Sit Ups

5 min. Stretching:

• Sprunggelenk
• Wade
• Hinterer Oberschenkel
• Unterer Rücken

Strength

Every 4 min for 20 min

• 10 Broad Jumps / or 20m of Broad Jumps
• 35 sec for max Reps Push Ups

Additional work

3 Sets of

• 15 V-Ups
• 30 sec rest
• 45 sec Plank Hold
• 30 sec rest
• 20 Superman
• 30 sec rest

Montag, 5. April

Warm Up:

3 Rounds of

• 10 Sit Ups
• 5 Inchworm Push Ups
• 10 Air Squats
• 5 Burpees

Do 5 min. Mobility for Shoulder and Lower Back

Workout

50 Rounds for time

• 1 Handstand Push Up or Push Up
• 2 Sit Ups
• 3 Burpees

Skaliere Dir das Workout, indem Du weniger Runden absolvierst.