Tue., 22.09.2026

CROSS

STRENGTH

Deadlift

1 x 12 @ 60%

1 x 10 @ 65%

1 x 8 @ 70%

* Rest 2-3 Min Between Sets

WOD

"HOLD IT!" - For Time [TC: 15’]:

500/450m Row

30m Single-Arm Suitcase Lunges (22.5/15 kg)

500/450m Row

30m Single-Arm Front Rack Lunges

500/450m Row

30m Single-Arm Overhead Lunges

500/450m Row

BODY CROSS

Warm-up

TBA

WOD

"HIIT HIGH" - 8’ EMOM x 3 Rounds:

1) TBA

2) TBA

3) TBA

4) TBA

5) TBA

6) TBA

7) TBA

8) TBA

HYROX

WOD

3:00 Work / 0:30 Rest x 10 (2 Rounds):

Zone 1: Ski

Zone 2: Farmer’s Carry

Zone 3: 50 Wallballs

Zone 4: Row

Zone 5: 500m Run

“The only bad workout is the one that didn't happen."