A) 15 Dakika içinde;

1 BTN PUSH JERK + 2 OVER HEAD SQUAT (3sec deep pause)

(%60 of 1RM OHS)

B1) 8 AMRAP

10 Dual DB Hang Power Cleans (2×22,5/15kg)

8 Push Press

6 Muscle Ups (S1: 8 C2B or Pull Ups – S2: 14 Ring Rows)

2′ REST

B2) 8 AMRAP

24 Double Unders (S1:48 Single Unders)

16 Forward Lunges

8 Sandbag Cleans (Rx: 32/20 kg)

Strength Class

Deficit Deadlift
%55 3×12

Feet Up Bench Press
%50 3×12

3×12 Superset
Single Leg KB Deadlift
KB Leg Ext.

3×12 Superset
DB Cuban Press
Seated Arnold Press

Hyrox Class

Teams of 2
For Time (Time Cap:25 Min.)

50 Cal. Row/Ski-Erg
100 m. DB Farmer’s Carry (35/25 kg)
80 Plate Ground to Overhead (25/15 kg)
60 Burpee Broad Jump
50 Cal. Row/Ski-Erg
60 DB Goblet Squat (25/17.5 kg)
80 Box Step Over (60/50 cm.)
100 m. Shuttle Run
50 Cal. Row/Ski-Erg

Acs. 3 Sets
10-10 Bulgarian Split Squat
12 Weighted Sit Up
10 Weighted Push Up