CategoriesWod

Taffe Tiger

Beschreibung

CrossFit Ostfildern – Deine Community für Fitness & Performance Egal, ob du fitter werden, Muskeln aufbauen oder deine Ausdauer steigern möchtest – bei uns findest du professionelles Coaching und eine motivierende Community. Unser Training kombiniert funktionale Bewegungen, Kraft, Ausdauer und Mobilität, um dich auf das nächste Level zu bringen.

Was ist Hyrox?

Hyrox ist eine internationale Fitness-Challenge, die Ausdauer- und Krafttraining in einem innovativen Wettkampfformat vereint. Du absolvierst 8 x 1 km Laufen, jeweils kombiniert mit einer funktionellen Übung wie Schlitten schieben, Rudern oder Wall Balls. Hyrox ist für jedes Fitnesslevel geeignet – vom Einsteiger bis zum Wettkampfsportler – und bietet messbare Erfolge, die dich motivieren.

  • 8 Runden Laufen + 8 funktionelle Workouts
  • Offizielles, messbares Wettkampfformat
  • Für Einzelstarter oder als Team (Hyrox Doubles)
  • Ideal für Kraft-Ausdauer-Ziele & Wettkampfathleten
  • Nationale & internationale Wettkämpfe

strength

strength

Ignite your workout! Build endurance and light up the metabolic fire with the ultimate in cardio and strength interval training.

Body

Body

Ignite your workout! Build endurance and light up the metabolic fire with the ultimate in cardio and strength interval training.

Motivation

Motivation

Ignite your workout! Build endurance and light up the metabolic fire with the ultimate in cardio and strength interval training.

Calorie Burn

Calorie Burn

Ignite your workout! Build endurance and light up the metabolic fire with the ultimate in cardio and strength interval training.

Hast du Fragen?

Hier haben wir für dich ein paar regelmässig eingehende Fragen gelistet. Wenn du weitere Fragen hast, zögere nicht uns zu kontaktieren.
Nein. Hyrox ist für jedes Fitnesslevel skalierbar – du kannst langsam einsteigen und dich steigern.
Es kombiniert Laufen mit funktionellen Übungen – z. B. 1 km Lauf + 50 Wall Balls. Diese Kombination wird 8 Mal wiederholt.
Ja, es gibt die „Hyrox Doubles“-Kategorie, bei der du dir die Übungen mit einem Partner teilst.
Du verbesserst deine Kraft-Ausdauer, Körperkomposition, mentale Stärke – und hast klare Ziele mit messbarem Fortschritt.
Class Details
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Bring deine Fitness auf das nächste Level!
CategoriesWod

WOD WOD, 31. Oktober 2023

WOD – Tue, Oct 31

2023_10_31_Strongman (Time)
65m Sandbag Carry @ heavy 65m
Sandbag Carry @ moderate 65m
Sandbag Carry @ light
rest 3 minutes
65m Sandbag Carry @ light
65m Sandbag Carry @ moderate
65m Sandbag Carry @ heavy

| choose 3 differnet weight of the Sandbags
| light = almost run, moderate = fast walking pace, heavy = walking pace
| Score = toal time (incl. rest – weight in comments)
 

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2023_10_31_WOD (AMRAP – Reps)
EMOM 12
Min 1 | cal Row + max Hang Clean & Jerks
Min 2 | rest

Rx: 42,5 | 30 kg
calories
M: 18 | 16 | 14 | 12 | 10 | 8 cal Row W: 15 | 13 | 11 | 9 | 8 | 6 cal Row

| the reps on the Rower go down from round to round – this means that you will get more time on the Clean & jerks
| push the pace on the Rower – fast transitions to the bar
| the light on the Clean & Jerks should be light

| Score = total Hang Clean & Jerks

CategoriesWod

WOD WOD, 30. Oktober 2023

WOD – Mon, Oct 30

2023_10_30_Gymnastics (AMRAP – Reps)

EMOM 10

x Toes to Bar

| this is a great way to learn how to work within you capacity / get better at pacing
| ideally reps are performed unbroken, but no need to go unbroken
| look for consistent reps per minute
| Score = lowest round
 

__

2023_10_30_WOD (Time)

50 | 40 cal Bike

50 Overhead Squats

50 alt. Dumbbell Snatches

Rx:

Barbell: 42,5 | 30 kg

Dumbbell: 22,5 | 15 kg

TimeCap: 12 minutes

| this should be a sprint – once a movement is done, there‘s no coming back to it
| if the weight is to heavy – go lighter and fast

| Score = time

CategoriesWod

WOD WOD, 27. Oktober 2023

WOD – Fri, Oct 27

2023_10_27_Strength (Weight)

every 02:30 minutes for 12:30 minutes

Set 1 | 5 Strict Presses & 10 Overhead Squats @ 35%

Set 2 | 5 Strict Presses & 8 Overhead Squats @ 45%

Set 3 | 5 Strict Presses & 6 Overhead Squats @ 55%

Set 4 | 3 Strict Presses & 6 Overhead Squats @ 65%

Set 5 | 3 Strict Presses & 6 Overhead Squats @ 75%

| % of 1 RM Strict Press

| perform the Strict Presses & regrip (no longer rest) the bar on the shoulders & perform the Overhead Squats

| keep feet flat on the ground & engage your core

| Score = weight

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2023_10_27_WOD (AMRAP – Reps)

AMRAP 16

40 Double Unders

20m Sandbag BearHug Carry

10 Pull Ups

 

Rx: 68 | 45 kg

| Sandbag Carry is 10m In & Out

| Score = total reps (1m = 1 rep)

CategoriesWod

WOD WOD, 26. Oktober 2023

WOD – Thu, Oct 26

Deadlift (
every 3 minutes for 12 minutes
Set 1 | 14 Deadlifts @ 65%
Set 2 | 14 Deadlifts @ 65%
Set 3 | 7 Deadlifts @ 75%
Set 4 | 7 Deadlifts @ 75%
)

| no heavy bouncing – keep the reps cleans

| controlled way down

| Score = weight

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2023_10_26_WOD (Time)

4 rounds

30 Walking Lunges

15 Toes to Bar

 

TimeCap: 12 minutes

Rx+: 25 Toes to Bar

| smaller sets with short rest on the Toes to Bar – it‘s a lot

| consistent pace

| Score = time

CategoriesWod

WOD WOD, 25. Oktober 2023

WOD – Wed, Oct 25

23_10_25_Lifting (Weight)

every 2 minutes for 12 minutes

Power Snatch & Hang Power Snatch

Set 1 | 2.2 reps @ 75%

Set 2 | 2.2 reps @ 75%

Set 3 | 2.2 reps @ 75%

Set 4 | 1.1 reps @ 80%

Set 5 | 1.1 reps @ 80%

Set 6 | 2.2 reps @ 80%

| % of 1 RM Power Snatch

| 2 Power Snatches . 2 Hang Power Snatches

and so on

| 10s rest between Power & Hang Power

| Hang = above knees

| Score = weight

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2023_10_25_WOD (AMRAP – Reps)

EMOM 20

Min 1 | 15-20 Wall Balls

Min 2 | 8-10 Burpee Shuttle Sprints

Min 3 | 5 Power Cleans

Min 4 | rest

 

Rx:

Wall Balls: 9 | 6 kg

Cleans: 61 | 42 kg

Rx+: 70 | 47,5 kg

| try to perform all Wall Balls unbroken

| Burpee Shuttle Sprint = Burpee with 8m Run

| Lifting under fatigue – focus even more on a proper technique

| Score = total reps

CategoriesWod

WOD WOD, 24. Oktober 2023

WOD – Tue, Oct 24

2023_10_24_Gymnastics (Time)

7-5-3-5-7

Strict Pull Ups

Handstand Push Ups

 

TimeCap: 10 minutes

Rx+: deficit Handstand Push Ups

| activate your lat for the Pull Ups

| keep core engage in the HSPU

| try to stay hollow in both movements

| one strict movement with one dynamic movement

| Score = time

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2023_10_24_WOD (Distance)

Team of 2 – you go, i go

20 rounds

1min Row for max meters

10s Transition Time

| switch every after one minute of work

| focus on fast transitions

| push the pace from the start of this one – go hard

| Flow

00.00 – 01:00 min Partner A row

01:00 – 01:10 min Transition

01:10 – 02:10 min Partner B row

02:10 – 02:20 min Transition

| Score = meters

CategoriesWod

WOD WOD, 23. Oktober 2023

WOD – Mon, Oct 23

2023_10_23_Lifting (2 Rounds for reps)

Part A

Dual Kettlebell Clean & Jerk

work 15 minutes on your Skill

 

Part B

Dual Kettlebell Clean & Jerk Ladder

10-8-6-4-2

rest as needed & repeat one time

| learn the correct technique

| go lighter in Part A

| in Part B the weights increase when the reps decrease

| Score = time (weights in comments)

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2023_10_23_WOD (AMRAP – Reps)

4 rounds

2min on | 2min off

12/9 cal Bike

3 Wall Walks

 

max Burpee Box Jump Overs

Rx: 60 | 50 cm

| the 2min on | 2min off format allows you to go a bit harder

| try to stay consistent over all rounds

| Score = total reps of Burpee Box Jump Overs

CategoriesWod

WOD WOD, 20. Oktober 2023

WOD – Fri, Oct 20

2023_10_20_Lifting (Weight)

every 2 minutes for 10 minutes

find a heavy complex of:

3 Snatch Grip Deadlifts

1 Hang Snatch

2 Overhead Squats

1 Snatch

| perform the complex unbroken

| no misses – only more weights on the Bar if you handle that

| grippy one

| Score = weight

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2023_10_17_WOD (Time)

7 rounds

21 Kettlebell Swings

7 Hang Power Snatches

 

Rx:

Kettlebell 24 | 16 kg

Barbell: 35 | 25 kg

TimeCap: 14 minutes

| focus on fast transitions

| the weight should be super light on the Barbell – you should be able to go unbroken on the Snatches

| Score = time

CategoriesWod

WOD WOD, 19. Oktober 2023

WOD – Thu, Oct 19

2023_10_19_Gymnastics (Time)

3 rounds

12 Muscle Ups

rest 2 minutes

| Bar Muscle Up – Jumping Bar Muscle Ups

| for your scaling: we are looking for putting some reps unbroken togehther – no singles

| Singles only in the Rx Version

| if you can Rx Muscle Ups – probably scale the reps down

| Score = time (incl. Rest)

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2023_10_19_WOD (Time)

Team of 2 – you go, i go

10 Sandbag over Shoulder

20 Sandbag Squats

40 Burpees over Sandbag

80 cal Bike

40 Burpees over Sandbag

20 Sandbag Squats

10 Sandbag over Shoulder

 

TimeCap: 20 minutes

| maybe Single on the Sandbag over Shoulders are a good way

| small fast sets

| Score = time (weight & partner in comments)