WOD
strength
3 rounds
12 bb push press
8-12 feet elevated ring rows
90“ rest
metcon
„A-Tier“
16′ amrap
25-20-15-10-5
burpees over line
200-150-100-50-25
single unders
in remaining time: amrap scaled push ups
„S-Tier“
16′ amrap
30-25-20-15-10
burpees over line
100-80-60-40-20
double unders
in remaining time: amrap push ups
finisher:
Red Bull Road To Hyrox Qualifier:
100 Airsquats for time
Already Uploaded? Choose 100 Push Ups, 100 Burpees, 100 Pull Ups or 100 Sit Ups instead
ENDURANCE
40′ amrap
50 sit ups
20 cal erg
40 air squats
20 cal erg
30 kb swings
20 cal erg
20 push ups
20 cal erg
10 single kb thruster
20 cal erg
Hyrox Engine
6´on 1´off, switch every 1´
-ski (1´easy 1´fast)
-wall balls + shoulder press (ball)
-row (1´easy 1´fast)
-walking lunges + push up
-run (1´easy 1´fast)
-BBJ + hanging leg raises
Hyrox Compete
4 rounds, 2´on 30´´off
-ski
-sled push/ pull
-run
-amrap: 10 box burpees, 10 overhead press
-amrap: 10 gorilla row, 10 kb deadlift
WOD
strength
3 rounds
12 back squats
10/10 banded torso rotations
90“ rest
metcon
„A-Tier“
6 rounds for time
14 tuck ups
12 wallball shots
10 alt bb front rack lunges
„S-Tier“
6 rounds for time
14 v-ups
12 wallball shots (9/6kg)
10 alt bb front rack lunges (40/30kg)
TC 16′
POWERLIFTING
1RM Test squat/bench/deadlift
ENDURANCE
teams of 2
only one working
40′ amrap
100/90/80 cal erg
150 box step ups
100 v-ups
200 double unders
100 kb swings (24/16kg)
finisher:
Red Bull Road To Hyrox Qualifier:
100 Airsquats for time
Already Uploaded? Choose 100 Push Ups, 100 Burpees, 100 Pull Ups or 100 Sit Ups instead
HYROX POWER
6´on 1´off, switch every 1´
-ski + shoulder press
-wall balls + mountain climber
-weighted sit up + kb swings
-sb squats + squat jumps
-kb deadlift + high pull
-push up + v-ups
WOD
skill
handstand hold
metcon
3 rounds
2′ amrap
15/12 cal erg + amrap double unders
1′ rest
2′ amrap
5/5 kb push press+ 10 kb deadlifts + amrap kb swings @16/24kg
1′ rest
ENDURANCE
20′ amrap
500m row
75 double unders
50 alt db snatches (22,5/15kg)
25 v-ups
2′ rest
500m row
40 plate russian twist
30 plate ground to overhead
20 plate lunges
Hyrox Compete
6`on 1´off (1st exercise needs to be done, remaining time 2nd)
-1km ski into mountain climber
-100 wall balls into plank
-8x sled push into row
-1km run into goblet squats
-40 burpees into shoulder press
-40 sb lunges (per leg) into farmers carry
Hyrox Engine
3 rounds, 3´on 45´´off
-ski
-row
-run
-burpee box jumps
WOD
strength
3 rounds
12 silent deadlift
20 banded leg extensions
90“ rest
metcon
„A-Tier“
for time
21 double db push press
15 double db front squats
9 cal erg
21 double db front squats
15 cal erg
9 double db push press
21 cal erg
15 double db push press
9 double db front squats
„S-Tier“
for time
21 double db push press
15 double db front squats
9 cal erg
21 double db front squats
15 cal erg
9 double db push press
21 cal erg
15 double db push press
9 double db front squats
@2×22,5/15kg
TC 15′
finisher:
Red Bull Road To Hyrox Qualifier:
100 Airsquats for time
Already Uploaded? Choose 100 Push Ups, 100 Burpees, 100 Pull Ups or 100 Sit Ups instead
ENDURANCE
42′ emom
40“ work/20“ rest
1: kb deadlift
2: cal erg
3: abmat sit ups
4: goblet squats
5: box jumps
6: rest
WOD
strength
3 rounds
6-10 (weighted) pull ups*
12 double db strict press
90“ rest
*scaling: 1-3 eccentric/box supported pull ups
metcon
„A-Tier“
12′ amrap
40“ work/20“ rest
6 alt db snatches
6 box step ups
6 hanging knee raises
„S-Tier“
12′ amrap
40“ work/20“ rest
6 alt db snatches 22,5/15kg
6 box jumps
6 toes to bar
start every interval where you left
ENDURANCE
2 rounds
4′ amrap
10-12-14…
wallball shots (9/6kg)
burpees
2′ rest
4′ amrap
10-12-14…
db hang clean and jerk
goblet squats
2′ rest
4′ amrap
10-12-14…
v-ups
x2 double unders
2′ rest
finisher:
Red Bull Road To Hyrox Qualifier:
100 Airsquats for time
Already Uploaded? Choose 100 Push Ups, 100 Burpees, 100 Pull Ups or 100 Sit Ups instead
Hyrox Engine
3 rounds, 2:30´on 30´´off
-ski
-BBJ
-row
-walking lunges
-run
Hyrox Compete
14´on 1´off, wdh im 2er team, 1 partner work 1 partner rest, amrap
-1km ski + 50 wall balls (heavy) + 1km row
-50m sled push + 1km run + 30 jumping lunges (together)
-50m BBJ + 50m walking lunges (heavy) + 3x stair sprint (together)
WOD
Saturday Madness
TEAM WOD
„A-Tier“
teams of 2
u go I go, change after full rounds
10 rounds (5 rounds each)
10/12 cal erg
6 pull ups/9 ring rows
10 rounds (5 rounds each)
10/12 cal erg
3 half distance wallwalks
10 rounds (5 rounds each)
10/12 cal erg
9 knee raises
„S-Tier“
teams of 2
u go I go, change after full rounds
10 rounds (5 rounds each)
12/15 cal erg
3 bar muscle ups
10 rounds (5 rounds each)
12/15 cal erg
3 wallwalks
10 rounds (5 rounds each)
12/15 cal erg
3 c2b pull ups + 3 toes to bar
TC 35′
Heiligenstädterstraße 31, 1190 Wien
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