[APEX Week 1/4]
Strength:
4 sets:
4 Deadstop Deadlifts
12 Hip Thrusts on Box
MetCon
10min AMRAP
36 DU / 72 SU
18 Wall Balls OR Pull Ups
(split as you like / max 17+1)
E2MOM x 21
(90” on / 30” off)
(1): max cal erg
(2): max wall ball shots
(3): max distance sled drag
(4): max distance sled push
(5): max burpee broad jumps
(6): max ring rows
(7): Rest
STRENGTH BALANCE
40min for Quality:
A1) 4-6 double DB/KB RDLs
A2) 5/5 Turkish Sit-Ups
60″ Rest
B1) 8/8 Goblet Split Squats
B2) 8/8 Curtsy Box Step Downs
60″ Rest
C1) 8/8 SA DB Row
C2) 15 Ring Reverse Flys
60″ Rest
[APEX Week 1/4]
Strength:
4 sets
4 Strict Press
max. Push Ups @1-2RIR
2min REST btw. sets
MetCon
[Austrian Qualifier 26.3+26.4]
Min 00:00-05:00
10 Rounds for time:
3 Ground 2 Overhead (40/25kg)
3 Bar Facing Burpees
Min 05:00-10:00
3 RM Thruster
ENDURANCE
8 x 4min ON / 1min OFF
Buy In: 26/20 cal Erg
AMRAP
5 Squat Cleans
5 T2B / Pull Ups (even/odd)
5 lateral burpees
5 Push Ups / Pike Push Ups (even/odd)
HYROX STRENGTH
Power
3 sets:
5 heavy Thruster
10 broad Jumps
90” REST btw. sets
Strength
3 sets:
4 Double DB hang Snatches
8m Front Rack Lunges
8 heavy double KB Deadlifts
16m Farmers Carry
8m Front Rack Lunges
2min REST btw. sets
Capacity
EMOM x 10:
10 Burpees
BASIC
entfällt
[APEX Week 1/4]
Gymnastics Strength:
EMOM x 16:
(1): 40sec Ring Row Top Hold
(2): 40sec Wall Facing Handstand Hold / Wall Walk supp. Hold
(3): 20sec Hollow Hold + 20sec Arch Hold
(4): REST
MetCon
For time:
30-20-10
Box Jump Over /w Step Down
KB Russian Swings
T2B / Abmat Sit-Ups
TC: 16min
STRENGTH BALANCE
40min for Quality:
A1) 5 Front Rack DB Squats @ 33X1
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) 12 V-Ups
C2) 20”-30” Copenhagen Side Plank / Side
HYROX ENGINE
9 x 3min AMRAP / 90” REST
A:
16 stationary lunges (forward step)
12 cal Erg
8 Box Jumps
B:
16 KB Swings
12 cal Erg
8 Wall Balls
C:
16 Plate G2OH
12 cal Erg
8 Burpees on Plate
WOD
[APEX Week 1/4]
Strength:
4 sets:
4 Backsquats
20 alt. Reverse Lunges (stationary)
2min REST btw. sets
MetCon
[Austrian Qualifier 26.1]
5 Rounds for time:
20/16cal. Erg
16 Wall Ball Shots
12 alt. DB-Snatches (1×22,5/15kg)
POWER HOUR
Part A:
4 sets
5 Front Squats @80% of 1RM
5 double KB Push Presses
90” REST
Part B:
4 sets:
10/10 half kneeling Landmine-Press
20 banded Pull Aparts
1min Plank
Part C:
3 sets:
15 Barbell Curls
15 Barbell Skullcrusher
ENDURANCE
EMOM x 42
40“ on / 20“ off
(1): max cal Ski Erg
(2): max Goblet Squats
(3): max Abmat Sit-Ups
(4): max Devil Presses
(5): max cal AB / Echo Bike
(6): REST
BASIC
entfällt
WOD
[APEX Week 1/4]
Strength:
4 sets:
6-8 Bent over Rows
max. Reps Pull Ups / banded Pull Ups @1-2RIR
2min REST btw. sets
MetCon
[Austrian Qualifier 26.2]
8min AMRAP:
10/10 DB OH Lunge Steps
60 Single Under
20 Toes 2 Bar
10/10 DB OH Lunge Steps
40 Single Under
15 Pull Ups
10/10 DB OH Lunge Steps
20 Single Under
max reps Chest 2 Bar Pull Ups
DB: 1×15/10kg
STRENGTH BALANCE
40min for Quality:
A1) 6-8 Bent Over BB Rows
A2) 12 alt. Reverse Lunges
60” Rest
B1) 8-12 Pike Push Ups
B2) 8/8 SA 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
15:00
WOD
[APEX Week 1/4]
Skill:
Thruster
MetCon
For time:
21-18-15-12-9-6-3
Thruster (43/30kg)
lateral Burpees over Bar
NO Timecap – we finish together strong!
TEENS Training
Samstag 12:00
WOD
[Teams of 2]
AMRAP 40min
Buy In: 2 rds of
20 synchro 1-arm OH Lunges
50 cal Erg
into AMRAP
10 Burpee Wallwalks
20 Devil Presses
30 Goblet Squats
40 Toes to Bar
50 Box Jumps /w Step Down
40 Sit-Ups
30 DB Snatches
20 Pull-Ups
10 HSPU / Pike Push Ups
split as you like
ENDURANCE
40min AMRAP:
Partner A:
5 Pull Ups / Ring Rows + 10 alt. DB hang C&J + 5/5 OH Lunges
Partner B: max. cal. Erg
every 4min (starting at 00:00) you do 10 synchro Hanging Knee Raises / T2B
Trabrennstrasse 2c, 1020 Wien
