Onze head coaches zorgen wekelijks voor een doordacht en gevarieerd programma – nooit willekeurig, altijd met een helder doel: jou sterker, fitter en veerkrachtiger maken, in én buiten de gym.

Ongeacht je ervaring of fitnessdoel, onze gestructureerde aanpak helpt je vooruit op het gebied van kracht, uithoudingsvermogen en techniek. Met lessen in CrossFit, HYROX, Endurance, Olympic weightlifting, Strength Class, Strongman en CrossFit Gymnastics vind je altijd de juiste prikkel voor blijvende progressie. Check het programma van deze week en meld je aan voor jouw volgende training in de app!

Monday 08-12-2025

CrossFit

"08/12 Warming Up"

Every Minute x 6

Odd:
5 Kettlebell Swings
6 Leg hurdles Over KB
7 Box Step Ups

Even:
5 KB Goodmornings
8 Lateral Jumps Over Kettlebell

"08/12 Strength"

4:00 Prep
Every 2:00 x 4 Rounds
8/8 Reps

Landmine Lunge & Press

"Deadlift Build-Up"

E.M.O.M. x 6

5 Touch 'n Go Deadlifts

"Fire Starter"

A.M.R.A.P. in 18 Minutes

12 Deadlifts 100/70kg or 225/155lbs
20 Box Jump Overs 24/20"
15 Toes-to-Bar
200m Run

Olympic Weightlifting

Choose Between Improvring Your Snatch & Clean & Jerk

HYROX

"HYROX 132"

10 rounds of 3:00 work / 1:00 rest:

Zone 1:
A.M.R.A.P.
5 DB Devil’s Press
5 DB Squat Clean

Zone 2:
A.M.R.A.P.
12m Sled Push
12m Sled Pull

225/175 lbs

Zone 3:
1:00 Easy Ski-Erg
1:00 Medium Ski-Erg
1:00 Hard Ski-Erg

Zone 4:
A.M.R.A.P.
20 KB Swings
20 Diamand Push Ups

Zone 5:
A.M.R.A.P.
10 Double KB Deadlifts
20 Wall Balls

Tuesday 09-12-2025

CrossFit

"09/12 Warm Up"

Every 1:30 x 4 Rounds

10 Plank Shoulder Taps
5 Strict Presses
3 Lifting Variations

"09/12 Lifting Prep"

Every 1:30 x 5 Rounds

3 Shoulder to Overhead

"09/12 Workout Prep"

3 Rounds Of:

4 Wallball Shots
2/2 KB Snatches
1 Wall Walk

"The Rise 25.6A"

Find Your 3RM Shoulder to Overhead

Timecap: 07:00

"The Rise 25.6B"

21-15-9 Wall Ball Shots 9/6kg or 20/14lbs
21-15-9 KB Hang Snatches 24/20kg
5-4-3 Wall Walks

Endurance

"Krazy Karen 2.0 W-Up"

4:00 Cardio of choice @ nosebreathing

INTO
3 Rounds
8 Wall Ball Front Squat
4 Inchworms
4 Wall Balls with a slow decent

"Krazy Karen 2.0"

For Time
150 Wall Balls

Every Time You Break:
20/16 Cal Cardio
15 Push Ups

9/6 kg 20/14 lbs

Wednesday 10-12-2025

CrossFit

"09/12 Warming Up"

Basic Cardio 3:00

4 Rounds:

20 Mountain Climbers
6 DB Clean & Press
6 Dumbell Goblet Squats

"09/12 Wod Build-Up"

Every 00:45 x 10 Rounds

Round 0-3:
1 Muscle Snatch
1 Overhead Squat

Round 4-6:
2 x 1+1 Power Snatch + Overhead Squat

Round 7-10:
2 Squat Snatches

"Thunderbird"

6 Rounds For Time

6 Squat Snatches 50/35kg or 115/75lbs
6 Burpees Over Barbell

"Basic Fit Strength"

Every 2:00 x 6 Rounds

12 Chaos Bicep Curls
Flutter Kicks

Endurance

"Krazy Karen 2.0"

For Time
150 Wall Balls

Every Time You Break:
20/16 Cal Cardio
15 Push Ups

9/6 kg 20/14 lbs

Olympic Weightlifting

Choose Between Improving Your Snatch & Clean & Jerk

Gymnastics

Geen extra informatie beschikbaar.

Thursday 11-12-2025

CrossFit

"11/12/25 Warming Up"

3 Rounds
20” Dribbel
20” High Knees
20” Lunges

4 Rounds

5 Cobra to D-Dogs
5 Muscle Clean & Press
5 Straight legged sit-ups
5 Push Ups

"11/12/25 GYMNASTICS & LIFTING PREP"

3:00 Preparations

Every 1:30 x 5 Rounds

RX: 2 x 1+1 (Ring) Muscle-Ups + Ring/Bar Dip
Advanced: 1-3 Single or Double Chest to Bars
Foundation: 3 Lower Ring Transitions of 3 Strict Pull-Ups

"Mapping"

For Time

50/40 Cal Work
40 Wall Balls 9/6kg or 20/14lbs
30 Hang Power Cleans 60/42,5kg or 135/95lbs
20 Burpee Box Jump Overs 20/24"
10 Ring Muscle-Ups
400 m Run

Gymnastics

Geen extra informatie beschikbaar.

Olympic Weightlifting

Choose Between Improvring Your Snatch & Clean & Jerk

HYROX

"HYROX 133"

2 rounds of 19:00 ON/ 2:00 OFF

Zone 1:
A.M.R.A.P.
800m Run
75m Sandbag Walking Lunge

20/10kg

1:30 Machine Recovery after each Round

Zone 2: Partner WOD
P1:
450m Ski-Erg
10 DB Clean & Press

P2:
Max Row-Erg @ Recovery

Switch when P1 finishes

Friday 12-12-2025

CrossFit

"12/12/25 Warming Up"

E.M.O.M. x 6:00

Cardio 40”
Push Up to D-Dog hold 2”
40” Plate Snatches

"12/12 SPECIFIC WARM-UP"

Every 1:30 x 5 Rounds

8 Barbell Wrist Curls
5/5 KB Bottom Up Press

"12/12/25 Workout Build-Up"

4 Supersets of:

10” Pull-Up Hold
- on bar or in rope
5 Push Presses
- Build in weight

"Minute Master"

E.M.O.M. x 18 Minutes

1. Legless Ropeclimbs
2. Ski-Erg or Echobike
3. 8-10 Push Presses 60/42,5kg or 135/95lbs

HYROX

"HYROX 133"

2 rounds of 19:00 ON/ 2:00 OFF

Zone 1:
A.M.R.A.P.
800m Run
75m Sandbag Walking Lunge

20/10kg

1:30 Machine Recovery after each Round

Zone 2: Partner WOD
P1:
450m Ski-Erg
10 DB Clean & Press

P2:
Max Row-Erg @ Recovery

Switch when P1 finishes

Endurance

"Hip Dominant"

5 Rounds For Time
600m Run
20 Box Jumps
20 American KB Swings

24/16 kg
24/20’’

Saturday 13-12-2025

CrossFit

"13/12/25 Warm Up"

3 Rounds

10 Jumpsquats
10 Strict Hollow/Arch Transitions in Rig
10 PVC Shoulder Pass Through
10 PVC Overhead Squats (open handpalm)

"13/12/25 Specific Warm-Up"

4 Rounds

5 Snatch Grip Dip High Pull
5 Snatch Grip Push Press
5 Hang Power Snatch

"Squat Snatch"

"13/12/25 WOD Prep"

2 Rounds

4 Touch ‘n Go Snatch
4 Pull-Ups
4 Front Squats
10 Double Unders

"State of Emergency"

4 Rounds Of

12 Power Snatches 50/35kg or 115/75lbs
12 Chest-to-Bar
12 Front Squats 50/35kg or 115/75lbs
50 Double Unders

Endurance

"For Good"

Every 5:00 x 6 Rounds
5 Snatches
10 V-Ups
15 Bar Facing Burpee

60/42,5 kg 135/95 lbs

*Score is langzaamste ronde.

Gymnastics

Geen extra informatie beschikbaar.

Sunday 14-12-2025

Endurance

"For Good W-Up"

3:00 Cardio of Choice

AMRAP 5
10 Snatch Push Press or Double DB Push Press
5 Easy Burpees
5 Hang Power Snatch or Double DB Hang Snatch
5 V-Ups

"For Good Wod Prep"

Every 1:30 x 4 Rounds
3 Snatches or 3 Double DB Snatch

Building weight

"For Good"

Every 5:00 x 6 Rounds
5 Snatches
10 V-Ups
15 Bar Facing Burpee

60/42,5 kg 135/95 lbs

*Score is langzaamste ronde.

HYROX

"HYROX 134"

2 Rounds of 16:00 ON / 3:00 OFF

Zone 1: Partner Workout
P1:
15 KB Goblet Squats
15m Sled Push

P2:
Rests

Switch when P1 finishes.

Zone 2: Partner Workout

P1:400m Run
P2: Max Meter Ski-Erg

Switch when P1 finishes.