[ Monday 15.12.2025 ]
CROSSFIT
German Volume Program (GVT)
[ Week 9 ]
10×10 1:00 rest between sets
- DD Front Rack Alt Lunges
——
- KB Single Knee Down Shoulder Press 5/5
——-
- Barbell Good mornings
HYROX
Stretch & Mobility 5min
Tabata Warm Up
Air Squat – Down Up
“ Metcon “
4 Sets Every 7min
600/500m Row
Round 1 : 25 Burpee 25 Wall Balls
600/500m Ski
Round 2 : 20 Burpee 20 Wall balls
600/500m Row
Round 3 : 15 Burpee 15 Wall Balls
600/500m Ski
Round 4 : 10 Burpee 10 Wall balls
[ Tuesday 16.12.2025 ]
CROSSFIT
Dynamic Warm Up
Skill Double Unders
WOD
6 Rounds
400/350m Row
75 Double Unders
HYROX
Stretch & Mobility
Warm Up movements of the day
WOD
[ 5 Rounds of ]
1:00 MaxReps Wall Balls
1:00 Max Reps Row
1:00 MaxRep KB Swings
1:00 MaxRep Bike
1:00 MaxReps DB Thrusters
1:00 Max Reps Ski
Rest 1:00 between rounds
[ Wednesday 17.12.2025 ]
CROSSFIT
Snatch Warm Up
Tekkers: Power Snatch
WOD (W3)
For Calories and Load
0:00-2:00
Max Cal Ski
2:00-4:00
Max Power Snatch
4:00-6:00
Max Cal Ski
6:00-8:00
Max Power Snatch
8:00-10:00
Max Cal Ski
10:00-12:00
Max Power Snatch
12:00-14:00
Max Cal Ski
14:00-16:00
Max Power Snatch
HYROX
Barbell Warm Up
Barbell Shoulder Press
5-4-3-2
Metcon
24-21-18-15-12-9-6-3
Call Bike
Weighted Lunges 30/20
Every 2:00 including 0:00 perform 10 Med Ball Sit Ups
Barbell Club ( Repeat )
Barbell Warm Up
Snatch 1RM
OH Squat 1RM
[ Thursday 18.12.2025 ]
CROSSFIT
Stretch & Mobility
Barbell
EMOM 12
Ev Deadlift
Un Push Press
WOD
18-15-9
Wall Balls
C2B
-Rest 2:00
9-15-18
C2B
Wall Balls
HYROX
Dynamic Warm Up
Metcon
75 Cal Ski
25 Burpees
50 KB Lunges 24/16kg
25 Burpees
50 KB Lunges 24/16kg
25 Burpees
75 Cal Row
[ Friday 19.12.2025 ]
CROSSFIT
Ski Warm Up + Barbell Warm Up
Tekkers : Squat Clean
WOD
AMRAP 15
1 Wall Walk
1 Squat Clean 70/45
1 Lat Burpee Over Bar
*After each round add 1 rep
HYROX
Strength Day
-6 Station 6 min Per Station 1min Rest
-Group Of 2-3
Stations :
•Sled Push (10m )
•Sand Bag Walk ( 30m )
•Back Split Squat ( 5-7 moderate )
•Incline Bench Press ( 3-5 heavy )
•Sled Pull ( 10min )
•Hip Thrust ( 6-8 moderate )
[ Saturday 20.12.2025 ]
CrossFit Skirmish XMAS Throwdown
Start 8:30 – Finish 2:00
[ Sunday 21.12.2025 ]
HYROX
Dynamic Warm Up
Metcon
EMOM 40
MIKKOs Triangle
1 Min Row
1 Min Shuttle Run
1 Min Echo Bike
1 Min Rest
Stretch & Mobility
GYMNASTICS
New Cycle
Week 3
HS Hold
HS Walk
T2B
