[Ho-Ho-Hypertrophy Cycle W1/4]
Strength:
4 x 8 Strict Press
@65-72% of 1RM
2min Rest
MetCon:
EMOM x 12
(1): 15/12 cal Erg
(2): 8 lateral burpees o. D-Ball
(3): max reps D-Ball / MedBall Over Shoulder
(4): REST
GYMNASTICS
Skill:
Handstand Push ups (Kipping & Strict)
Strength:
4 sets:
8/8 Curtsy Step Downs
5/5 DB-Press Matrix
20 Ring Rows (feet elevated)
Finisher:
3 sets:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10sec Hollow Hold
1min REST
40min AMRAP
[Teams of 2]
750m Row – 1500m Bike
200m KB Farmers Carry (20 lengths)
100m weighted Lunges (10 lengths)
750m Ski – 1500m Bike
60m Burpee Broad Jumps (6 lengths)
40m Sled Push/Pull (4 lengths)
20 Shuttle Runs (40 lengths)
60 Wallballs
split as you like
STRENGTH BALANCE
40min for Quality:
A1) 6-8 Standing SA DB Shoulder Press (right) + 20 DB Side Crunches (left)
A2) 6-8 Standing SA DB Shoulder Press (left) + 20 DB Side Crunches (right)
60″ Rest
B1) 8 Gorilla Rows (right) + 8 Suitcase Deadlift (left)
B2) 8 Gorilla Rows (left) + 8 Suitcase Deadlift (right)
60″ Rest
C1) 10 Bulgarian Split Squats (right) + 15-20 SL Calve Raises (right)
C2) 10 Bulgarian Split Squats (left) + 15-20 SL Calve Raises (left)
60″ Rest
[Ho-Ho-Hypertrophy Cycle W1/4]
Strength:
4 x 8 Backsquats
@65-72% of 1RM
2min Rest
MetCon:
12min AMRAP:
3 double DB/KB-Hang to Overhead
5 double DB/KB-Frontrack Lunges
7 lateral Box Jump over
Every 5min x 8:
30/22 cal Erg
10 Ameican KB Swings
8 Toes 2 Bar
max Box Jump Over / Burpees to Target (alternate each round)
HYROX STRENGTH
Power:
4 sets:
3 heavy Box Back Squats
6 high Box Jumps
90” REST btw. sets
Strength:
3 sets:
4 Double DB Devil Presses
8m Double DB OH Lunges
8 Burpee Deadlifts
8m Double DB Off Set Hold Lunges (shoulder + OH)
90sec REST btw. sets
Capacity:
EMOM x 9:
(1): 50sec Erg
(2): 50sec Wall Ball Shots
(3): 50sec Farmers Carry
Strength
[Ho-Ho-Hypertrophy Cycle W1/4]
Skill:
Double Under + Snatch Balance (BTN Push Jerk / Overheadsquat)
MetCon:
[Teams of 2]
3 x 8min AMRAP / 1min REST:
A
1-2-3-4-5-…
synchro Deadlifts (60/40)
10 T2B
30 cal Erg
B
1-2-3-4-5-..
synchro Hang Power Cleans (50/33)
10 Pull-Ups
30 cal Erg
C
1-2-3-4-5-…
synchro S2OH (40/25)
10 Burpees o Bar
30 cal Erg
STRENGTH BALANCE
40min for Quality:
A1) 8-12 Heartbeat Squats
A2) 8/8 Single Leg Hip Thrusts
60” Rest
B1) 10 Ring Face Pulls
B2) 10/10 SA Banded Lat Pull Down
60” Rest
C1) 8/8 Single Leg weighted V-Ups (1,5-2,5kg plate in hand)
C2) 40”/40” Side Plank
60” Rest
HYROX ENGINE
8 x 4min AMRAP / 90” REST
A:
12/10 cal row
16 stationary lunges (forward step)
8 push-ups
B:
12/10 cal ski
16 wallball shots
8 alt. db snatches
C:
12/10 cal bike
16
8 alt. renegade rows
D:
12 burpee broad jumps
alternate: 1x Sled Push – 1x Sled Pull
WOD
[Ho-Ho-Hypertrophy Cycle W1/4]
Strength
4 sets:
10 feet elevated Ring Rows + 10 Push Ups @RPE8
2min REST btw. sets
MetCon
Every 2min x 6:
Even: 22/15 cal Erg
Odd: 6 double KB Deadlifts + max reps Box Jumps
POWER HOUR
RAW Strength:
4 sets
5 Deadlifts @70-80% of 1RM
90” REST
Strength Assistance:
4 sets:
10/10 half kneeling Landmine-Press
20 banded Pull Aparts
1min Plank
Essentials:
3 sets:
15 Barbell Curls
15 Barbell Skullcrusher
ENDURANCE
EMOM x 42
40“ on / 20“ off
(1): max cal Row
(2): max Goblet Squats
(3): plate Russian Twists
(4): max DB Snatches
(5): double KB Farmers Carry
(6): REST
BASIC
entfällt
WOD
[Ho-Ho-Hypertrophy Cycle W1/4]
Strength
3 sets:
12/12 front foot eleavted Split Squats
24 Anchored Sit Ups
2min REST btw. sets
MetCon:
4 rounds for time:
500/400m Row/Ski // 1000/800m Bike Erg
12 Pull-Ups / 10 C2B / 6 BMU
6 alt. SA Devil Press
STRENGTH BALANCE
40min for Quality:
A1) 6-8 KB Deadlifts
A2) 12 alt. Reverse Lunges
60” Rest
B1) 8-12 Pike Push Ups
B2) 12 Ring Rows
60” Rest
C1) 30-45” Front Leaning Rest
C2) 10-12 Hanging Knee Raises / 5 negative Tucked Front Lever
60” Rest
KIDS Training
Freitag 15:00
WOD
[Ho-Ho-Hypertrophy Cycle W1/4]
Stength:
Functional BB
EMOM x 30
(1): 6-10 strict Pull-Ups
(2): 6-10 BB Floor Presses
(3): 6-10 Chest supported DB Rows
(4): 6-10 Ring Reverse Flys
(5): 12-20 Landmine Hack Squats
(6): REST
MetCon
7min AMRAP
6 T2B
3 Deadlifts
TEENS Training
Samstag 12:00
WOD
[Teams of 2]
TC: 40min
Buy In: 100 Burpees
into:
20 Wallwalks
40 Push Ups
60 KB Swings
80 Toes to Bar
100 Partner Wall Balls
80 Box Jump Over
60 DB Lunges
40 DB Snatches
20 HSPU / Pike Push Ups
in remaining time: max. cal. Erg (shared)
ENDURANCE
[Teams of 3 – A+B+C]
For time
350/300/300/250 cal erg (mmm/mwm/wmw/www)
C works on total cal
A+B AMRAP:
9 lateral Burpees o Bar (splitted)
6 synchro Barbell Hang Power Cleans
3 synchro Barbell S2OH
Rotate as you like
Score 1: total time needed
Score 2: total reps AMRAP
Trabrennstrasse 2c, 1020 Wien
